There is approximately 1 percent of the human population that has great abs naturally. They eat what they want, they have the metabolism of a hummingbird, they rarely exercise, and we roll our eyes because it is so unfair, right?
For the rest of us in the Badass Army, we have to work for a summer-sizzlin' core. I know how much work I put in - and I know what I see (and dislike) when I stop putting in my reps of crunches and planks or when I don't eat so clean. So as the summer heat descends upon us, it's time to focus on the core.
This week's Monday Move combines three of my favorite things -- TRX, Bosu trainer, and pikes -- for one awesome core move: The TRX Bosu Pike. Woot!
Even without fitness "toys" like the TRX and Bosu, pikes are one of the more challenging, but also more effective total-core moves because they require lots of strength and good form. Doing them with the feet suspended in the TRX and the upper body balancing on the Bosu trainer is like the Mac Daddy of Six-Pack preparation!
This is tough, but you can do it. If you're just starting out, do these with just the TRX and work your way up to using the Bosu. And you can always just start doing pikes on the floor - or with your legs on top of a resistance ball and progress from there.
The Move: TRX Bosu Pike
The Technique: Lower the TRX strap to mid-calf level, and walk your feet back into the straps. Position the Bosu trainer on its rounded side and in front of you so that the center is lined up under your chest when you come into a plank position. Rest your forearms on top of the Bosu, or grab the sides with your hands and keep the arms straight as you straighten your body and tighten your core into a plank position. Breathe and think about pulling your belly button into your spine. From here, slowly "pike" up by making a V with your body - using the core to lift your butt up. Slowly lower down. That's one rep. Start with 8 to 10 and progress to 15 or 20.
Incorporating it: Use this move as part of a core series that includes:
- 30-second planks on the floor, with arms resting on top of a resistance ball or Bosu
- Side planks with 5-second leg lifts
- Bicycles
- Crunches w both feet on the floor
- Crunches with both feet off the floor, legs at 90 degrees
Coming tomorrow: An all-legs and glutes "TRX Tuesday" workout!
