The TRX Plank is the first exercise in our TRX series focusing on core engaging movements. This move is a beginner move that even experienced gym-goers will benefit from adding to their programs. 

Our core isn’t just a rippling six-pack, it is made up of a large group of muscles and includes our back and hip muscles like the erector spinae for balance and the transverse abdominus, which keeps our lower back stable. The plank is a great move to add to a workout as it challenges all the muscles of the trunk for a full-body movement!

Equipment Needs:

  • TRX Suspension Trainer

Muscle Groups Targeted:

  • Rectus abdominus, transverse abdominus, internal/external obliques and erector spinae

Starting Position:

  • Hands on the ground directly under the shoulders, feet cradled in the handles.

Movement:

  • Start relaxed, lying on the floor. From there, “tuck your shoulders into your back pocket” by pulling them down towards your feet. Once that is done, engage the core muscles by thinking about pulling the belly button towards the spine and lift onto your hands. Hold this position for up to 3 minutes.

Recommended Sets and Reps:

  • Start small, holding for as long as you can, working up to a three-minute hold.

Progressions:

  • Add a shoulder tap by bringing one hand at a time to the opposite shoulder.
  • Add some leg movement. Slowly move one leg out to the side and back, alternating legs.
  • To make the move easier, you can do this exercise without the TRX, and to further modify, start on your knees, working up to a plank from the toes.

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By Meagan Stewart

Meagan is an exercise specialist with MacEwan University Sport and Wellness. She is a CSEP-CEP clinical exercise physiologist with a Master of Kinesiology from the University of Calgary.