Posts In: simple TRX exercises

Total Resistance Exercises (TRX) is a form of suspension training where you use the TRX Suspension Trainer – which looks like a long strap with handles – to complete body weight exercises. TRX was developed by Randy Hetrick, a U.S. Navy Seal, in order to allow him to exercise anywhere. That means that you can do TRX at home, but you can also do it at a gym or in our studio.  

Those who are used to resistance training with weights might be surprised about how challenging TRX exercises can be as compared to simple bodyweight movements. Especially for those who already have a strong core, it is easy to adjust the exercises in order to increase difficulty and challenge the muscles. Beginners to the world of resistance and strength training will also find that TRX is adaptable for any level of experience.  

Our Favourite TRX Exercises  

TRX offers a full-body workout and many unique movements that can be used to target specific areas. Let’s explore some of our favourites. 

Upper Body Exercises

1. Low Row: Attach the TRX at a high point and lean back as you hold the handles, keeping your body straight and your core tight. Starting with your arms fully extended, perform a row by bending your elbows and pulling your body upwards towards the TRX handles. To increase difficulty, simply change your footing so that your body is closer to being parallel with the floor, increasing the resistance.
   
2. TRX push-up: Standard bodyweight push-ups can be challenging on their own, but incorporating TRX can increase the challenge and work the core muscles more heavily. Extend the TRX so that the handles almost reach the floor, and place your feet in the handles before performing a push-up. This requires that the stabilizer muscles and the core become engaged, increasing the difficulty of a standard push-up. This exercise can be made more challenging by shortening the TRX straps so that more of your bodyweight is placed on your chest muscles.

Lower Body Exercises

1. Squat jumps: You can perform squat jumps while holding the TRX straps for increased stability. Start with the straps at mid-length and don’t forget to engage your glutes and keep your weight in your heels. The tension in the TRX strap gives you a bit of security for the landing portion of the squat—but they are still challenging.

2. Hamstring curl: Targeting your hamstring is simple with the TRX strap. Adjust the straps so they lie close to the floor and lie on your back with your feet in the handles. Keep your shoulder blades on the floor and your core engaged at all times, and slowly bend your knees to lift your torso off the ground, before slowly straightening your body to complete the movement.

One of the best things to do when you’re new to TRX is to attend a few classes and learn about the many different exercises and their variations, and to ensure that you’re performing the movements with the proper form.   

The Benefits of TRX

Why join a TRX class? There are many benefits to this kind of exercise, including that it is low impact and therefore easy on your joints. It is simple to switch between different exercises in order to demand more from your cardiovascular system. Once you understand how to use the straps you can take them anywhere and exercise while travelling or working far from a gym.   

Sign up for a TRX class at ABsolute Pilates today.  

The TRX suspension trainer is an incredibly versatile tool. Using just this tool and gravity, you’re able to work out any part of your body, even in a small space. Plus, you can scale your TRX exercises to any fitness level and it will always engage your core.

On the other hand, the TRX is such a versatile tool that you might not know where to start with it. We thought we’d share the best TRX exercises we’ve found to help strengthen every part of your body and start or diversify your TRX workout.

Try These TRX Exercises:

1. One Leg Squat

You can do normal squats with the TRX but to really take advantage of the extra stability the TRX lends you, try out one leg squats.

• Step One: While holding the stirrups, lean backwards and raise one leg.
• Step Two: Keep your back straight and core engaged while you squat with your other leg.
• Step Three: Raise yourself. Repeat on the other leg.

2. Inverted Row

Working both of your arms in a rowing motion couldn’t be simpler with the TRX suspension trainer.

• Step One: Put your legs hip-width apart. While holding the stirrups, lean back.
• Step Two: With your arms relaxed and straight, turn your palms to face each other.
• Step Three: Keep your back and legs straight, and your core engaged, while you bend your elbows and pull yourself towards the anchor. Relax your arms and repeat.

3. Lateral Lunge

Often when using TRX, people move backwards and forwards, but neglect to move sideways. Moving laterally is an important step to build and maintain your flexibility and symmetry.

• Step One: Set your legs further apart than your shoulders. Point your toes forward.
• Step Two: Hold the stirrups slightly in front of your shoulders.
• Step Three: Keeping both feet planted, bend your right knee and sink down to the right.
• Step Four: Use the handles to stabilize yourself as you lift back up to standing. Repeat on the other side.

4. Rotational Ward

Ready to build core strength? A fan of yoga? This one is for you. It looks simple, but if you pull hard, you’ll challenge yourself.

• Step One: Stand sideways instead of facing the anchor point.
• Step Two: Put the foot closest to the anchor point forward and the other slightly back.
• Step Three: Place your hands flat together. Place them in both stirrups.
• Step Four: Push your hands forward, together. The further you go, the deeper the burn. Keep your core tight.

If you find any of these exercises too challenging, move your feet back from the anchor point. If you want to increase difficulty instead, step closer. In this way, the TRX suspension trainer grows with you, without having to add weights.

Interested in more instruction on how to use your TRX suspension trainer with proper form or in targeting a certain area of your body these exercises don’t cover? Contact us at Absolute Pilates. We can help you find the right exercise to accomplish your goals.