Trunk flexion (or core flexion) is something you probably think you’ve not heard people talk a lot about, but you have! The need for training trunk flexion is where crunches and ab workouts came from!
Trunk flexion is crucial for supporting functional movements, maintaining balance, and supporting our spine while we walk, lift weights, or run. In other words, even if you’re not an athlete, practicing trunk flexion should be a part of your health regimen.
With that in mind, I’ve created a workout that will strengthen your trunk flexion that isn’t your average crunch combo.
Think you can hang?
Grab a mat and a foam roller and let’s get started.
TOE TAPS:
First up in this trunk flexion workout are toe taps!
Lie flat on your back and extend your feet straight up towards the ceiling, flexing the feet.
Keep your shoulders down, reach your arms up towards the ceiling as well, curling the head, neck, and shoulders off the floor while you reach to tap the toes.
*Perform 15 reps, then immediately move on to heel taps.*
HEEL TAPS:
These may seem simple, but keep those shoulders down and back and, I promise, you’ll feel the burn!
Stay lying flat on your back with your knees bent and feet flat on the floor.
Extend your arms long by your side. Keeping your collarbone wide, curl your head, neck, and shoulders off the floor to look at your belly button. Let the arms hover off the ground.
Keeping the upper body lifted, bend your side to tap the heel of the same arm and leg. Then, bend from the opposite side and tap the other heel with the same arm and leg.
Stay lifted off the floor as you bend side to side.
*Perform 10 reps per side – 20 reps total- then immediately move on to hollow reps.*
HOLLOW REPS:
Lie flat on your back with your legs out long and reach your arms long above your head.
Inhale and then, as you exhale, imagine scooping your core back and up to lift your legs and your upper body off the floor.
Hold the hollow position for a short pause, and then lower everything back down to the floor.
*Perform 10 reps, then immediately move on to suitcase crunches.*
SUITCASE CRUNCH:
Alright, we are halfway through our trunk flexion workout! Stay strong!
Lie flat on your back with your legs out long, reaching your arms long above your head.
Inhale. Then, just like the hollow reps, lift your legs and your upper body off the floor as you exhale.
Once in the hollow hold position, bend your knees in towards your chest while your arms reach up and over your head to reach towards your feet.
Then, extend the knees and arms back out, and lower everything back down to the ground.
*Perform 10 reps, then immediately move on to extension crunches on the foam roller.*
EXTENSION CRUNCH ON FOAM ROLLER:
Strengthening trunk flexion doesn’t mean we only bend one way. We want to ensure we are training the entire range of motion when we practice trunk flexion. Enter: extension crunches!
(If you don’t have access to a foam roller, you can use a medicine ball.)
Start by lying on the ground and place a foam roller horizontally just below your shoulder blades.
Bend your knees so your feet are flat on the floor. Then, place your hands behind your head. Finally, extend the upper back over the foam roller by a few inches (like a high release in modern class).
Then, use the core to bring the upper body back to a neutral position.
*Perform 10 reps, then immediately move onto reverse crunches.*
REVERSE CRUNCH:
Lie flat on your back with your legs up towards the ceiling and your arms down by your sides. Keep your head, neck, and shoulders on the ground as you engage the core and curl your lower body off the mat, lifting your legs up, toward the ceiling. Then, with control, return to the starting position.
*Perform 10 reps, then move on to anchored reverse crunches.*
ANCHORED REVERSE CRUNCH W/ FOAM ROLLER:
We’ve reached the final exercise in our trunk flexion workout! For this exercise, if you don’t have a foam roller, you can use a towel or a water bottle!
Lie on your back and place a foam roller horizontally behind your knees.
Use your hamstrings to hold the foam roller between the back of the legs.
Then, bring your arms above your head and hold onto a stable surface to anchor your upper body.
With the foam roller squeezed behind your legs, engage the core and curl your lower body off the floor, aiming to bring your knees toward your face.
Then, slowly uncurl the lower body, bringing it back toward the floor. Tap the toes to the ground and then immediately repeat the motion.
*Perform 10 reps.*
Use this trunk flexion workout as an ab warm-up, or repeat the circuit 3 times to create a full ab workout! If you do choose to make this a circuit workout, rest for 90 seconds between rounds!
Want more workouts like these? Try these next time you’re at the gym: Workout Wednesday: The Whole-Body Workout, The 15 Minute Workout, Workout Wednesday: The AMRAP Workout
