By Brian Diaz
Many of you, I’m sure, have been dying to get a few core specific exercises in your developing TRX routine. This month, we will add the TRX crunch.
This exercise is tough for many reasons, but one of the main ones is the amount of upper-body strength required to do the full version. For that reason, I will show you some modifications to allow almost everyone to do this movement. Another difficulty is getting your feet in the straps.
The TRX Suspension Trainer should be extended to mid-calf length when you are standing right next to the hanging trainer. You are going to put your feet in the straps, which can be done a couple of ways, but I feel the most simple way is to loop them in while in a tall kneeling position.
Kneeling on the floor or a mat laid down in front of the trainer, face away from the anchor point and place the foot inside the holders (the loose part under the handles). From here, we are looking to extend out onto our elbows, or the more difficult position of the wrists. Staying up in this plank-like position, keep the hips slightly flexed, engaging the core and not letting the low back sag. Flex the knees and hips together, bringing both feet closer to the body into a crunch position.
The key here, whether you are on the hands or elbows, is to not let the hips drop for the entire movement. Focus on pulling from the abdominals as you bring your legs in versus the hip flexors. The obliques and transverse abdominals will be co-contractors that stabilize throughout the exercise. Return back to the extended plank position without letting the bag sag.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
