Wednesday, 4 November 2015

Work Out Wednesday - TRX Pikes

Continuing with my favourite TRX moves.  Move number 9 is the TRX pike.  This is a fantastic whole body exercise.  The momentum of the move is controlled by the abs, but you work your shoulders, upper back and quads as well.

The key to allowing this move to target the abdominal muscles is to move slowly throughout the motion.  If you try to rush through your exercise you will be relying on the momentum of the straps to move your back to the start position and will be over using your hip flexors to raise up to your pike.  During everyday activities and for people who run and cycle our hip flexors work hard enough.  By concentrating on the upward movement in your straps you can really isolate and work your abs.

Here are the steps for working through the perfect TRX pike.

  1. Adjust your straps to mid-calf length.  With your feet in the straps face down set yourself up into a plank.
  2. Once you have ensured you are in a strong plank position, wrists under shoulders, core and upper back engaged.  Slowly raise your hips by pulling your feet toward you with straight legs.
  3. Once you have reached the peak of your pike, slowly lower the legs to your start position.  
  4. Re-establish your plank and repeat for 8-12 reps.
The key to successfully completing this move is to go slow.  I typically raise up for at least a count of 2 and lower for a count of 4 focusing the entire time on core engagement.

This is an intermediate move so it is really important to listen to your body throughout the exercise.  If you feel any pinching in the low back or shoulders, that is your cue to readjust or stop the exercise.

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