Trx Plank Exercise
Trx Core Stability Exercises

The Trx plank exercise is a great core stability exercise, and you can do it from your elbows or hands to slightly change the feeling of the exercise.

The plank is a great core exercise, and you can do it hundreds of ways. You can do many different variations on the floor, and you can also use various tools to make the plank exercise more challenging.

The TRX is one of many tools that add an element of instability to your body, so your core muscles work much harder when you use the trx when compared to the floor.

If you're a beginner, start by mastering the regular plank, and then move on to more advanced variations.

Below are pictures of the plank with a Trx.

Trx Core Exercises: Trx Plank Exercise from the Elbows

Starting position: Simply start by securing your feet in the trx straps. After securing your feet, place your elbows on a mat and keep your elbows right underneath your shoulders.

Form: This is an isometric exercise, so you will simply hold this position without moving. Hold the plank for 10-60 seconds, and repeat 2-3 times.

Personal Trainer Tips: You may have to adjust the straps so that your feet are close enough to the ground to keep your body parallel to the floor. If the straps are too high then your body will be at the wrong angle.

Make sure you engage your core and keep your abs tight. This will prevent your lower back from arching excessively.

You should aim to keep your feet about hip width apart, but you can also bring your feet closer together or farther apart to slightly decrease or increase the base of support, respectively.

Trx Core Exercises: Trx Plank Exercise from the Hands

The set up is the same as above except you will balance on your hands instead of your elbows.

Comparing the 2 variations:

There are a few subtle differences when changing from one variation to the next. Your body angle is slightly different in each variation, and generally people feel more core work when they are on their elbows and more shoulder work when they are on their hands.

Also, when you go from the elbows to the hands there is less base of support from the hands. So you may sway a little more when you are on your hands.

Depending on your joints, you may prefer one variation over the other. If you have bad wrists, then maybe the elbow variation is better, but if you have bad elbows (or you're doing the plank on a hard surface) the variation from your hands might be a better option.

Conclusion

The Trx system is a challenging tool to work your core and your entire body, and the cool thing is that you can set it up in your home with the door stop or take it out to the park for an outdoor workout.

If your gym has a trx great, but you don't always need a gym to get a great workout.

Yours in Health,
Dr. Charles PT/PT

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