Exercises with TRX to strengthen the deep cortical muscles. Your back health depends on them

TRX is a special suspension exercise machine for functional training. It can be used both in fitness clubs and at home.

This is a great way to pump the bark muscles, which we very often underestimate. And for nothing. So join our workout.

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TRX loops give us unstable support and force us to work our deep muscles.

Roll Out

This exercise will require medium slings.

Execution Technique:

• Stand with your back to the attachment point, feet on your toes at shoulder width.
• Straighten your arms, the slings should not touch your shoulders.
• “Twist” the pelvis, pull in the abdomen.
• Perform body movements forward, arms up.
• Return to the starting position, tensing the abdominal muscles.

Perform 10 repetitions.

Hip drop

For this exercise you will need medium slings and a combined mode: put the loops one above the other so that the handles are parallel to the floor, pull the lower loop through the upper one. Repeat this way two times. Then pull on the handle.

Execution Technique:

• Stand with your right side facing the anchor point. Place your right hand on the handle, with your left hand on top.
• Put your right foot forward, left foot back on the toe, keep your back straight.
• “Twist” the pelvis and tighten the abdomen.
• Start moving the body to the side, stretching the muscles, and return to the starting position.

Perform 10 repetitions.

Pay attention! Do not allow the slings to sag, they should always be in tension. Also make sure that there is no sagging of the pelvis.

Twisting

Tehnika:

• Lie down. Your heels should be in the loops under the anchor point, hands behind your head.
• “Twist the pelvis” and pull the abdomen in. Press your lower back against the floor.
• Bend the knees and pull the body toward them.
• Returning to the starting position, hold your breath for a second.

During this exercise, the lower back should be pressed to the floor at all times.

Perform 20 times.

Side plank

Tehnika:

• Turn your right side to the anchor point. Place your right foot in front of your left foot, leaving your heels under the anchor point.
• “Twist” your pelvis and tighten your abdomen.
• Come up into a side plank.
• Lie on your stomach and roll over to the other side.
• Tense the oblique muscles and hold the bar. You can raise your arms overhead.

Hold the plank for 20 seconds.

BOSU reverse plank

BOSU is a plastic platform with a rubber dome on top. It is usually used to perform balance exercises.

Execution Technique:

• Lie with your upper back on the BOSU, place your heels in the loops under the attachment point.
• “Twist the pelvis”, retract the buttocks.
• Keep your abdomen tense and lift your pelvis upward.

To complicate the movement, raise your arms up – this will give an unstable support.

Hold the plank for 20 seconds.

For best results, perform the workout from one to three laps depending on your fitness level. Rest between laps should be no more than two minutes.

Don’t forget to make your workout varied, pay attention to your abs, cortex and stabilizer muscles.

For a detailed execution of the exercises, see the video on “Championship”.

Source: MuscleRussia