TRX Oblique Knee-Ins:
Advanced Oblique Exercises
It's time to step it up to more advanced oblique exercises, if you've only been doing side crunches and oblique crunches.
Don't get me wrong there is nothing wrong with side crunches, but using tools like the bosu ball, medicine ball, stability ball, or Trx can really work your obliques.
Below are pictures of oblique knee ins with the Trx.
Advanced Oblique Exercises: Trx Oblique Knee Ins
Starting position: Begin by securing your feet in the trx straps. After securing your feet, place your hands on the floor (or ground), while making sure that your hands are directly underneath your shoulders.
In the starting position, make sure that your body is parallel to the floor.
Form: Exhale and use your abs to bring your knees in towards your right elbow. Hold for a brief second, and then inhale as you extend your legs back to the starting position. Then, exhale as you bring your knees in towards your left elbow.
Personal Trainer Tips: You can do this exercise in an alternating fashion, switching back from left to right. Or you can do 10-15 reps on the right; rest 30-60 seconds and then do 10-15 reps going to the left.
One of the most important things to pay attention during this exercise is the position of your lower back when you straighten your legs. If your lower back arches excessively when your legs are straight, you will increase your chances of experiencing back pain.
Make sure that you keep your body parallel when you extend your legs.
Also, momentum and range of motion play a big role in how hard this exercise feels. If you move fast and use momentum, you'll feel less muscle work. And, if you attempt to touch your elbows you will feel more muscle work.
So, to get the most out of this exercise, move slowly and use as much range of motion as you can, while keeping good form.
You can also do knee ins with a stability ball.
And if you don't have access to a Trx, check out this page to learn other advanced oblique exercises.
The Trx is one of many tools that can be used to work your core muscles, and 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. Get your own Trx and/ or buy a ball and you can work your core anywhere.
Yours in Health,
Dr. Charles PT/PT
Learn more TRX Exercises to Strengthen Your Core
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