Exercising on the TRX suspension - lifting up the pelvis

Goal of the exercise:

  • Exercising and strengthening the center of the body
Default position
  • Lay on your back with your legs stretched in the TRX suspension
  • Spread your shoulders wide, so your shoulder blades would be resting on the mat
  • Keep stretching your head out
  • Tuck your chin towards your neck
  • Lengthen the back of your cervical spine
  • Slightly lift your pelvis up, your shoulders, pelvis and ankles would be in one straight line
  • Keep your hips straight, you should not let your your hip joints drop down
Phase 1
  • Do a smooth movement in this position by spreading your legs apart
  • Keep your pelvis firm so it wouldn’t drop down or rotate to the side
  • Return your legs back together, your ankles should be touching
  • Repeat the whole exercise, in the end return back to the default position and relax your pelvis
Exercise video tutorial

Common mistakes

  • The hip joints are not in a straight line
  • The shoulders, pelvis and ankles are not in one straight line
  • Dropping the pelvis down
  • Rotating the pelvis
  • The shoulders are close to each other

How often to exercise

  • You can exercise daily, at first do 6-8 repetitions in 3 series

Videos that might interest you

youtube

Activation of the core stability + Diaphragmatic breathing

youtube

Activating the Core Stability

youtube

Mojžíšová - Fetal position

youtube

Mojžíšová - "airplane" - variation for thoracic spine

Related exercises

Activation of the core stability + Diaphragmatic breathing

Goal of the exercise: Activation of core muscles which allow to hold good posture Stimulation of thoracic diaphragm - main…

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Mojžíšová - Fetal position

Goal of the exercise: Relaxing the loin area and pelvic floor

Mojžíšová - "airplane" - variation for thoracic spine

Goal of the exercise: Mobilizing Opening the thorax Stretching the chest muscles

Mojžíšová - Cat position - variation for thoracic spine

Goal of the exercise: Mobilization of the thoracic and lumbar spine Lets exercise in three different positions: Placing palms of…

Mckenzie retraction

Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral…

Stretching the muscles of the lower back, hips and thighs

Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is…

Stretching the front side of the thighs

Quadriceps (quadriceps femoris) muscle often gets overloaded and shortened, that can cause movement limits and pain in knee joints, but…

Mojžíšová - mobilization exercise Frog

Goal of the exercise: Stretching the muscles which move with legs in hip joint area Mobilization of the sacroiliac joint…