Simple TRX core and abs workout (3 exercises – total core area)

September 02, 2021

In my opinion, the simplest way to target the entire core web of muscles effectively for strength and abs development is… ⁣

..to hit the 3 main areas: TOP, SIDES, BOTTOM


⁣Perform back-2-back non-stop rotation for 3-5 mins:⁣

TOP CORE – VID 1: TRX JACK KNIFE

  • At the bottom stretch the abs out by slightly hyperextending/arching the back – ONLY if comfortable, confident, and experienced enough to do so. Otherwise, maintain a straight back 🎥19sec…
  • …Why hyperextend/arch the back?? We want to take the abs through the biggest ROM possible for full muscle development = stretched to shortened. This is often overlooked and is safe to do so when we are in full control 🎥19sec⁣
  • At the top, squeeze the abs muscles super hard and hold for 2 secs 🎥27 secs⁣

SIDES CORE – VID 2: WEIGHTED TWISTS

  • TEMPO⁣: Grab a weight and think 444 = 4 sec rotation, 4 super hard squeeze at the side, 4 sec rotation. Repeat 🎥59 sec⁣
  • Super hard SQUEEEZE at the sides always. Feel that burn🔥⁣

BOTTOM CORE- VID 3: TRX KNEES TO CHEST

  • At the bottom, the same principle as VID 1 apply = safely stretch 🎥1:41sec⁣
  • At the top when knees are to the chest, squeeze the ab muscles super hard and hold for 2 sec 🎥1:51sec⁣

The key is 🕰 TEMPO & SQUEEZE TECHNIQUE to challenge the slow-twitch fibres effectively.⁣

VID 1 AND 3 TEMPO⁣:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

  • 4 sec downward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 1 sec stretch at the bottom⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣
  • 4 contract upward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 2 sec squeeze at the top⁣

Summer may be over, but we never stop training the core 💪. This is a great routine to do before the main workout.⁣

Stay safe stay healthy⁣

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Simple TRX core and abs workout (3 exercises - total core area)

By Coach Adam  (aka TRX Traveller)

By Coach Adam (aka TRX Traveller)

Body Transformation Coach

I help people build lean muscle and transform their body from home with my Fitness Freedom Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

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