4 Suspended Core Exercises for a Strong and Stable Torso

If you can survive the first one, you'll be home free.

Ready for a workout that will give you flat abs and a ridiculously strong core? Look no further than this four-exercise routine, which features some of my favorite core moves on a suspension trainer.

Suspension training has been around for a long time, and TRX workouts have become especially popular in recent years. Core exercises on a suspension trainer are especially tough since you have to engage your entire body to maintain balance and control. Elevating your feet makes something like a Plank significantly more challenging because of the instability of the position.

I'm here to show you four of my favorite suspension trainer moves that will absolutely crush your core and help you get flat abs.

Ready to rock? Here we go.

How to perform this workout:

  • Do each move for 25 seconds
  • Rest for 15 seconds, then move on to the next exercise
  • Complete all four moves
  • That's 1 round
  • Rest for 1 minute and 30 seconds between rounds
  • Do 4 rounds total

You can see a video demonstration of each exercise in the player above, but here are some notes on each move.

Walk Backs

Walk Backs

Walk Backs 2

I'm not sure where I got this one, but I love it. After the 2nd or 3rd rep, you will already feel it. Walk your hands slowly and only go back as far as you feel comfortable. Keep those legs straight and you will feel the burn from head to toe.

Side Knee Tucks

Side Knee Tucks

Your obliques are the muscles on the sides of your torso that give you the "bathing suit cut" that we all want, and this exercise hits those bad boys hard. More importantly for athletes, Side Knee Tucks help with rotational power and core stability. You will be huffing and puffing pretty quickly when you do this move.

Reverse Lunge with Lateral Raise

Reverse Lunge with Lateral Raise

Reverse Lunge with Lateral Raise 2

The second that you suspend your back foot, you will be working on single-leg stability. In order to stand up straight and not wobble, you must engage all the muscles in your standing leg. This is great training for athletes, since most athletic movements happen when you are standing on one leg. I threw a simultaneous Lateral Shoulder Raise in there to challenge your core a little more and really nail the shoulder joint. Take your time with this one!

Hurdle Walkovers

Hurdle Walk Overs

Hurdle Walk Overs 2

Last but not least, Hurdle Walkovers. Man, they are tough! I know they look easy, but moving side to side without your feet going crazy is not easy to achieve. Your lower body wants to sway back and forth. Don't let it. Keep your core locked in a solid position and slowly move your hands.

Long story short, when you do this move, you are practicing moving your limbs while keeping your core tight. This helps prevent injuries and improves your athleticism a ton.

So now you've got the moves and the workout. Time to get to work! You'll be seeing flatter abs in the mirror in no time.


Photo Credit: Getty Images // Thinkstock

Topics: CORE | TRX EXERCISES | CORE EXERCISES | SUSPENSION TRAINER | SUSPENSION TRAINING | CORE WORKOUT