Save this quick list of 15 must-do abs exercises with TRX or suspension training.
Although that is the most common type of suspension training brand in the world at the moment, there are a couple of others that provide similar equipment such as the FKPro, AeroSling, and the Sierra Exercise Equipment.
Suspension training is a dynamic form of resistance training that leverages suspended straps or ropes anchored to a stable overhead point. This versatile workout system employs the user’s body weight as resistance and typically involves straps with handles or foot cradles. The straps can be adjusted to different lengths, allowing individuals to modify the intensity of their workout by changing the angle and, consequently, the percentage of body weight lifted.
At the core of suspension training is its effectiveness in developing strength, flexibility, and stability. By engaging multiple muscle groups simultaneously, particularly emphasizing core stability, it offers a comprehensive approach to fitness. The workout’s adaptability makes it suitable for individuals of various fitness levels, from beginners looking for a manageable starting point to seasoned athletes seeking a challenging and diverse routine.
Suspension training’s key advantage lies in its ability to provide a full-body workout that not only builds strength but also enhances coordination, balance, and functional movement. Popular exercises include squats, push-ups, rows, planks, and lunges, each requiring constant engagement of stabilizing muscles due to the inherent instability of the suspended setup. Whether recovering from an injury or looking to elevate one’s fitness game, suspension training stands out as an efficient and flexible training method that promotes overall physical well-being.
Although you can train any body part with suspension training, today we are focusing on how to target your abs with the TRX. The information that follows was obtained by a video shared by Brian Klepacki.
Coach Brian Klepacki is a certified strength and conditioning specialist. He shared his 15 must-do exercises with the TRX to blow up your abs at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.
Now, to get a six-pack abs you need to have a relatively low body fat percentage. To be able to see your abs, men should aim for 15% body fat and women 20 per cent. However, that number can be lower or higher as it is different from individual to individual.
But what you can do is get strong and bigger abs, which will make them appear much faster. And that is what this list is aiming to help you with.
15 MUST-DO Abs Exercises with TRX (Suspension Training)
Here is a quick rundown of Klepacki’s 15 must-do abs exercises with a suspension strap (TRX).
- 1. Knee tuck
- Cross body knee tuck
- Side to side plank
- Side plank hip lift
- Side plank knee tuck
- Buzz saw plank
- Mountain climber
- Standing roll out
- Kneeling roll out
- T twist
- Side bend
- Stork Pose
When creating a workout using these exercises, it’s recommended to break these 15 into groups of 3 and train these groups on separate days.
Use 3-4 sets with 8-12 reps per side. Rest no more than 90s after using these exercises.
And that wraps up this list of 15 must-do abs exercises with TRX, also known as suspension training.
Watch the video below to get a full rundown of each exercise and how to perform them. Follow the instructions if you want to turn this into a full abs workout mentioned earlier.
How Often Should You Train Your Abs?
The frequency of training your abs depends on various factors, including your fitness goals, overall workout routine, and individual recovery capacity. However, if you are targeting specifically your abs during a workout routine, a general guideline is to aim for 2 to 3 times per week.
Here are some considerations to help you determine the frequency that suits you best:
- Recovery Time: Like any muscle group, the abs need time to recover. Overtraining can lead to fatigue and decreased performance. Allow at least 48 hours of rest between intense ab workouts.
- Overall Workout Routine: If you have a comprehensive workout routine that engages your core in compound movements (such as squats and deadlifts), you may not need to specifically target your abs as frequently. On the other hand, if your routine lacks core engagement, more frequent ab workouts could be beneficial.
- Intensity of Workouts: The intensity of your ab workouts matters. If you’re performing high-intensity exercises or weighted ab workouts, you may need more recovery time between sessions.
- Fitness Goals: The frequency may vary based on your goals. If you’re aiming for core strength and stability, 2 to 3 times a week may be sufficient. However, if you’re focused on aesthetic goals like developing a six-pack, you may choose to increase the frequency.
- Listen to Your Body: Pay attention to how your body responds to ab training. If you experience excessive soreness or fatigue, it may indicate the need for more recovery time. Conversely, if you feel that your abs can handle more, you might consider increasing the frequency gradually.
Incorporate variety into your ab workouts to target different areas of the abdominal muscles. Remember that visible abs also depend on factors like nutrition and overall body fat percentage. It’s essential to strike a balance between consistency, intensity, and adequate recovery for optimal results.