Try this devastating TRX isometric workout from BJ Gaddour to build a rock solid and stable core. Unless you’ve been under a rock for the last couple of years, you now know that doing crunches and sit-ups will not only NOT help you get flat abs (spot reduction doesn’t work) but WILL cause you some serious back and/or neck pain at some point down the line if it doesn’t already. Fitness expert BJ Gaddour explains how the best way to achieve flat abs and increase core stability is by performing isometric exercises.
Isometric exercise involves a contraction (either static or dynamic) of the target muscle in which tension is developed, but there is no change in the length of that target muscle (no movement). You will get the most out of your isometric training by performing short 10 second contractions with brief rest periods between them. Why 10 seconds? It’s about quality over quantity. If you focus on maximum activation and contraction with short, focused 10 second holds, you get more bang for your buck.
BJ puts this theory to the test with the TRX Core Stability Workout. Perform each exercise with a 10 second core stability hold followed by a three second rest. Complete six total rounds.
TRX Mountain Climber OR Rip Trainer Mountain Climber
TRX Side Plank (L) OR Rip Trainer Standing Side Plank (L)
TRX Side Plank (R) OR Rip Trainer Standing Side Plank (R)
TRX Hip Extension OR Rip Trainer Single Leg Paddle
TRX Split Squat OR Rip Trainer Anti-Rotation Split Squat
The TRX Suspension Trainer adds that extra unstable environment to make traditional (and sometimes boring) plank variations much more challenging and invigorating. Plus, the addition of the Rip Trainer provides a ton of killer standing core stabilization options to compliment the classic floor-based ab exercises on the Suspension Trainer.
BJ Gaddour, CSCS, is the co-creator and fitness director for Workout Muse. He is a fitness bootcamp and metabolic training expert who regularly contributes to Men's Health, MSN Fitbie and various other media outlets. For more from Workout Muse, be sure to check out their best-selling app, iWorkout Muse PRO for the iPhone and iPod Touch, which allows you to build custom interval training soundtracks mixed to your favorite music.