An important part of many sports is having a strong core. As a short climber, I often rely on having strong abs to help me reach foot holds that are far away. I’m always looking for new ab exercises, so I thought I would share some of my favorites with y’all! It’s good to do a variety of exercises so I will be demonstrating exercises on the rings, bars, ab roller, and a rock climbing wall. There are too many exercises to share in one post, so I’m going to do a series of posts, each focusing on a different apparatus. This post will be all about TRX/RING exercises!
Almost any ab exercise that can be done on the floor can be done in the rings or TRX straps. A pair of rings and straps can be bought on Amazon for about 25 bucks.
To start off for each of these exercises, try to do as many reps as you can in 30 seconds. Work your way up to 1-2 minutes per a rep. Rest for 1 minute and then repeat 3 times. Form is the most important part. If your form is failing, then stop and rest.
RING PLANKS
This is the basis of all ring exercises. For the plank, you can be on your elbows or the palm of your hands with your feet in the rings. I prefer to be on my hands because of elbow issues, but my training partner prefers to be on his elbows due to issues with his wrists. You can pick what works best for you. In the plank, make sure to keep your back as straight as possible without sticking your butt in the air or letting your butt sag.
RING REVERSE CRUNCH:
For this, start in the plank position and bring both knees to your chest. Then return to the plank position.
RING MOUNTAIN CLIMBERS:
Just like regular mountain climbers but in the rings! Start in the plank position. Bring one knee to your chest and go back to plank position. Bring your other knee to your chest and go back to plank position. Do this as fast as you can while maintaining good form!
RING KNEE TO ELBOW:
These exercises work your obliques. Start in the plank position and bring one knee to the outside of your elbow (different than the mountain climber where you bring your knee to your chest). Then return to plank position and bring your other knee to the outside of your elbow.
RING PIKES:
These are tough! Start in the pike position and slowly bring your feet to your chest while keeping your legs straight. Slowly return back to the pike position. I like to do these as slow as possible.
Hopefully you will enjoy these as much as I do! If you have any ring exercises, please share them in the comments. Stay tuned for my next post for even more fun exercises!! and Remember FORM IS KEY!
MY ABSOLUTE FAVORITE. Again, start in a plank and then rock backwards slowly towards your feet. Go as far as you can so that you can return to the plank position. Eventually you’ll be able to go further back with more practice!!
My new favorite oblique exercises are Hollow Hold with a Twist!! Start in the hollow hold position and hold a weight (or use no weight) with bent arms over your chest. Then twist to one side, keeping the arm on the side you are twisting to bent and your other arm straight. Maintain the hollow hold the entire time. You’ll feel the burn after few reps of these!