One thing all great gymnasts have in common is an extremely strong core [1]. A strong core isn't just great for looks — it makes everyday tasks like walking and standing with good posture possible. Having a strong core will also help reduce your risk for injuries such as lower back pain [2]. Get ready to tone your tummy and strengthen your abs [3] with the TRX [4] pike.

Here's how to do it:

• With the straps at mid-calf length, place your feet into each of the foot cradles.
• Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
• Pretend there is a string attached to your tailbone as you lift your hips up towards the ceiling (as high as your mobility allows). Lower back down into your plank position. This completes one rep.
• Repeat for a total of 15 reps.