Why Planks Leave a Core Strength Gap (2 TRX Exercises That Don’t)

Most people think core exercises means holding a plank for as long as possible

But static holds don’t mimic real-life movement like twisting and bending…

And if your core still feels unreliable, this is why…

So in this post, I’m going to show you:

1. Two better TRX exercise alternatives using a suspension trainer
2. How to progress them from easy to harder
3. A simple four-week routine using the exercises that you can download and follow below…

But first you need to understand why the plank leaves a strength gap in your core…

Don’t have time to read the post in full?

Then watch the video below to learn why planks leave a core strength gap and the 2 TRX exercises that don’t…

https://www.youtube.com/watch?v=gnbKsWvvvqg

The Problem With Planks

As good as it is, it only trains your core in a static position.

What you actually want is a core that stays strong while your limbs move and load it from different angles.

I call this moving core strength.

And you don’t need fancy ab exercises like this to build it….

Having coached over 8,000 people with a suspension trainer, these two are the ones that build real-life core strength simply.

Starting with the one that builds core strength from the ground up…

TRX Core Exercise 1: Mountain Climbers (3 levels)

BUT with added rotation.

This TRX exercise is all about lower-body-moving core strength.

While your legs drive up to opposite sides, your core has to hold everything stable…

That means you’re building rotational control from the hips up.

Now, I’ve got three variations to show you….

So, if the first one is too easy, we’ll move on to the next one and then again. 

Here’s how to do the first variation…

Variation 1 — Standing Climbers

Set your straps to a long length and hold them under your armpits facing away

And feet together.

Pull your belly button in towards your spine; that’ll help turn your core on

Then drive one knee up and across towards the opposite side

And you’re just going to repeat that either side:

• 1 second up
• 2 second squeeze hold at the top, engage your mind muscle connection,
• 1 second down

Allow your body to naturally rotate and make sure to keep your head up 

You should also feel like if someone came along with their fingers and jabbed you in your stomach…

That the squeeze from pulling your belly button in would be enough to push their fingers away.

That means you’ve nailed the activation, 

If you can get to 15 controlled reps each side, then move to variation two…

Variation 2 — Increased Angle

It’s the same movement, but get your hands out in front, like a chest press, and take a little step back

Your core has to brace harder and you’re building shoulder stability too

If you can get 15 clean reps here, you’re ready for the hardest version.

Oh, and by the way, I’ve put these 2 core exercises into a free four-week plan that you can download below…

So if both of those variations were too simple for you, then try this instead…

Variation 3 — Horizontal with Feet in Straps

Get your feet in the straps and into a push-up position.

Brace your core and Drive one knee across to the opposite elbow, squeee, then switch.

You’ve got instability from both ends here, nowhere to hide.

Aim for 6- 10 clean reps each side

That’s your core strength for lower body movements built….

Now, let’s build the upper body strength to match it…

TRX Core Exercise 2: Standing Twists (2 levels)

One of my clients is a man in his 60s who’d avoided core work for years…

Because planks and crunches made his back pain worse.

But when I gave him this exercise it not only helped him to finally strengthen his core…

But it made a huge difference to his back pain as well.

It’s called front facing twists..

And it trains your core the way it works in real life when your arms are reaching and twisting. 

Here’s how to start it, and then we’ll look at how to progress it with back-facing twists…

Variation 1 — Front Facing

Set your TRX to a long length facing away from the anchor point, and extend your arms out above your head.

Again activate your core with the belly tuck.

Then rotate smoothly from side to side like you’re a pair of big window wipers

Letting your core drive the movement, not your arms. 

Think smooth twist, not a big swing.

If you can get 15 controlled reps each side and you’ve done this for a couple of weeks,

Then swap in for variation 2…

The back-facing twists…

Variation 2 — Back Facing

Whilst we’ve mainly been focusing on front-facing movement

This one strengthens the core stabilisers around your lower back and sides.

Grab the handles together wth your hands wrapped around, arms out in front…

Stand tall and rotate smoothly through your core form left to right using your arms like a solid pivot point.

These are hard so you only need a slightly angle to feel the effects

And only move onto them when you’re built up a strong foundational core from the previous exercises.

Aim for 10 reps each side

Do these variations three times a week.

That’s your core strength built for upper body movement.

Now, here’s your complete routine…

Your TRX Core Workout Routine

Your complete routine:

1. Mountain Climbers — 3 sets of 15 reps each side
2. Front facing twists — 3 sets of 15 reps each side… 
3. Then When ready swapped for Back facing twists – 3 sets of 10 reps each side

Three times a week to start

Now you’ve got the two exercises and the routine right in front of you.

The free four-week Dynamic Core Strength plan takes these 2 exercises and maps it out for 4 weeks across two progressive blocks…

It tells you exactly which exercises to do, in what order, and how to progress week by week so you’re always challenging your core and moving forward. 

But here’s the thing…

A strong core is only one piece of the puzzle. Without the right exercises around it, the rest of your body will still be lagging behind.

So checkout this post next and I’ll show you the 8 essential TRX moves every man must master to build full body strength, mobility and body confidence…

And exactly how to combine them to maximise your results.

That’s your next step.

Here’s to your Fitness Freedom.

Coach Adam aka TRX Traveller
Founder, Fitness Freedom Athletes