Tag Archives: ab exercises

TRX Suspension Training, Some Favorite Ab & Upper Body Exercises (Video)

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Sure had some fun in the gym today with suspension exercises and I want to show you some of my favorites. Even if you think you have a strong core and decent upper body strength, these babies are going to have you screaming “uncle.” And, yes I am talking about myself; I’m always sore the day after doing this routine. Who knew these innocent-looking, dangling straps could be so vicious? But, the core and upper-body strengthening result is great!

This concept of exercise comes from the Navy SEALs; we all know what tough dudes they are! Suspension training uses your body weight (and gravity) to develop strength, balance, flexibility and core stability simultaneously. One of the popular brands out there is the TRX Training; it’s what I have at my gym. Check out the video and then read on below to get the details on all these TRX tricks.

TRX Handstand Push-up

Stand with your back to the TRX straps that have been adjusted with the grips at around waist height. While standing, bend leg and slip foot through grip loop; bend forward at waist and balance with arms straight and hands on the ground. Next, lift unrestrained leg and slip it through the other loop (or you can keep it free if you feel confident). Now, with body weight on your shoulders and arms, walk hands backward until you ideally have feet and core straight over arms. Keeping core engaged, press downward and then up into a handstand push-up. For security, you can add a cushion under your head.

TRX Pike Crunch

Adjust straps so that they are hanging about a 12” to 18” above the floor. With feet in the straps, get in the push-up position with abs lower back flat, and hands straight under shoulders. Engaging abs, pull your body upward thinking of bringing your feet toward your armpits, without bending your knees. Aim to get your core and rear aligned over your shoulders. With full control, lower body to starting position and repeat. Great for lower and upper abs.

TRX Pendulum Crunch (with knee tuck)

Place feet in the TRX straps (12” to 18” off ground) and assume the push-up position. With knees extended, back flat and torso erect, swing legs to one side while rotating from the hip. Halfway through swing, tuck knees as you move towards your shoulder. Keeping control, un-tuck as you move to the start position and repeat on the other side. This move is great for abs, especially obliques, and hip flexors.

Thanks to EC3D Sports for the cute compression outfit.

Core Values

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Valerie Hunt CrossFit abs

Aspire to abs like these with easy core workout.

There are many reasons to exercise your core muscles, not just having killer six-pack abs like my friend Valerie Hunt from Fit & Fearless CrossFit – although we’ll all agree this is a nice perk! Keeping fit in your midsection, by working out both the abs and back muscles, helps the body function properly with everyday chores like lugging around a kicking toddler or unloading bags of mulch from car. With stronger core muscles, you’ll be less prone to injury and have more stability, flexibility and muscle tone to boot! I used to avoid sit-ups and crunches at all costs, until one day after a 10-mile running race I wondered why my back hurt more than my legs. Apparently, it was almost too much for my weak core to stay upright for the distance – that’s when I gave in to a new workout plan that included a little more attention to my middle! Nothing hardcore or time-consuming, you can make up a routine at home that takes 15 minutes or less, two to three times a week. There are plenty of core exercises to choose from if you surf around the Web or flip through fitness magazines, here are three fun and fairly easy moves to get you started that were first published in Real Simple:

                                               Knee Fold Tuck 

(A) Sit tall, hands on floor, knees bent, squeezing a medium ball between them. (B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.

 

Side Balance Crunch

Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. (B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.

 

Sliding Pike

(A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. (B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.