The TRX Suspension Trainer, created by former Navy SEAL Randy Hetrick a couple of decades ago, is a devious piece of equipment that allows you to use leverage, gravity and your own bodyweight as resistance to do a wide array of movements. Nearly every TRX exercise engages the core to some degree for stability, but the knee tuck takes aim directly at the rectus abdominis.⠀
In addition to strengthening the major muscle groups of your abdominals, the TRX knee tuck develops strength through the stabilizing muscles of your spine, shoulders, and even your hips. Together, when these stabilizing muscles are strong, you're less likely to experience undesirable movement at the major joints, helping prevent injuries caused by excessive mobility or lack of stability. You're also going to experience more coordinated, fluid movement during everyday activities, like bending over to pick a toy up off the ground, or carrying unequally-weighted grocery bags with each arm.⠀
By adding instability to your routine, you're forcing your body to engage the small, stabilizing muscles of your shoulders and hips, strengthening areas that are often neglected. Trained regularly, strengthening these muscles can help with day-to-day movement, making you more agile and less prone to falls or injury. Additionally, the exercise develops anti-rotational core strength. In essence, this means your core has to work to prevent from rotating in an undesirable way.⠀
Here's how to do it:⠀
*With the straps at mid-calf length, place your feet into each of the foot cradles.⠀
*Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).⠀
*Bring both knees in toward your elbows at the same time. Extend your legs, returning to your starting position. This completes one rep.⠀
As a progression pull your knees to the side, adding another dimension to the movement. The TRX oblique knee tuck is an intermediate exercise that targets the core and hip flexors.