TRX core exercises are not, yet another fad on the exercise scene. They actually work! We tell you everything that you need to know about these exercises that promise to change the way you look and feel forever!
TRX, short for: Total-body Resistance Exercise was invented by a one-time U.S. Navy Seal. It converts every exercise into a core-challenging activity by using only two things- gravity and the resistance of our own body weight. The equipment needed for TRX core exercises are called TRX suspension straps. These straps should be anchored to a sturdy object, such as a weight machine, a door frame, monkey bars or a basketball hoop pole. TRX core exercises require you to hold on to the straps using either your hands, or your feet.
Usually, in TRX core exercises, a part of the body is suspended above the ground or you may be required to lean into the straps or away from the straps in order to generate resistance and destabilisation. When the body is deliberately put out of balance, it will try to get back into balance. To do this, it will use the midsection and the back, as well as the shoulders and the hips to control itself while attempting to regain balance.
Benefits of TRX core exercises:
There are several benefits of a TRX core exercise regime:
- It can be set up anywhere, be it the gym, your home, a hotel, or outside the house.
- It can be performed by people of all ages and levels of fitness, from seniors to athletes.
- It builds a strong core.
- It helps develop muscular endurance.
- It exercises the muscles of the entire body.
- It raises muscle coordination and strength.
- It poses a limited chance of injury, since one is using one’s own body weight.
- It is easy to move from one exercise to the other, since only one piece of equipment is being used.
What is the core?
Core muscles include the abdominal muscles, the back muscles and the muscles around the pelvis. If these muscles are strong and healthy, they help us perform many types of physical activities very easily. Core strength exercises are performed in order to strengthen these core muscles.
Here are 10 of the best TRX core exercises for toning your muscles:
1. TRX suspended lunges:
- This is an advanced level TRX core exercise and it targets the abs, thighs, legs, buttocks and hips.
- Stand in front of the TRX strap and interlock its handles together.
- Place the top of your feet in the TRX strap.
- Turn slowly and face away from the TRX strap. Your foot should be flexed at the ankle, while it is suspended.
- Lower your hips into lunge position. Your suspended foot will move backwards.
- Maintain your body weight on the heel of the foot on the ground.
- Pressing down on that heel, return to the starting position.
- Repeat with the other leg.
2. TRX frog kicks:
- This TRX exercise emphasises the core, lower abs and hips.
- Place both the feet in the TRX straps and get into a push up position.
- Contract your abs slowly and flex your quads. Push both legs out laterally, so that they are shoulder-width apart.
- Pull your knees inward, toward your chest using your lower abs.
- Squeeze both legs together. Kick your legs out straight, back into push up position.
- Repeat 20 times.
3. TRX hanging dips:
- Emphasising the triceps and the chest, this TRX core exercise is good for toning those muscles.
- The TRX straps should be set at waist height.
- Hold both the handles and press your body off the floor, upwards into a full extension. Ensure that your triceps are flexed. This is the starting position.
- Lean slightly forward so that your chest muscles are engaged and your arms and torso are stabilised. Slowly, dip downwards, until your triceps are parallel to the floor.
- Now, contract your triceps and chest and push upwards, back to the starting position.
4. TRX saw pikes:
- TRX saw pikes are a form of TRX core exercises that focus on all the core muscles.
- Get into push-up position with both the feet in the TRX straps.
- Drive the top of your feet into the TRX straps without bending your knees. Then, raise your butt powerfully into the air. Your body should form an upside-down “V.” This position is known as a pike.
- Slowly, lower your body into push up position.
- Place your arms in front of you and using your triceps or lats, slide your torso forward. Take care not to bend any part of your body.
- Hold this position for a second and then slide back into the starting position. This is called a “saw.”
- When done together, these two positions are called “saw pikes.”
- Repeat this TRX core exercise 10 times.
5. TRX knee tucks:
- TRX knee tucks focus on strengthening the core, lower abdomen and the hips.
- This TRX core exercise is begun by getting down into push-up position, with both feet in the TRX straps.
- Slowly contract your lower abdominal muscles and obliques, while keeping your back flat and bring your knees towards your chest.
- Hold this position for a second and then kick your legs out back into the push up position.
Repeat this TRX core exercise 15 times.
6. The TRX chest press:
- This TRX core exercise targets the muscles of the arms and the chest. It can be performed by a beginner without much difficulty.
- You do not have to lie down like you normally would to perform a regular chest press.
- Turn your face away from the anchor and place your feet apart at shoulder width.
- Hold the handles of the TRX straps with an overhand grip. Stretch your arms in front of you at shoulder height.
- Lean forward such that your body lies a little diagonally.
- Bend your elbows and lower your chest between your hands.
- While pushing yourself back into the starting position, you will be using the muscles of your chest and arms.
7. TRX atomic push-ups:
- This TRX core exercise, aimed at advanced-level performers, targets the muscles of the chest, shoulders, arms, and abs. This exercise may make you look like a moving frog, but you will surely feel the muscles working in your upper body and core when you pull your knees toward your elbows.
- Put your feet into the TRX straps such that the tops of your feet face the floor.
- Lower your body downward into a push-up position.
- When you are pushing your body back into the plank position, bring your knees toward your elbows and allow your legs to draw apart.
- Hold this position for some seconds and then return to the starting position.
8. TRX squats:
- This TRX ab exercise works the abs, glutes, quads and hamstrings. Beginners can safely perform this exercise.
- In order to build a strong lower body, regular squats are essential. With the addition of TRX suspension straps, you can improve your form. The straps also provide the body with stability and support, if needed.
- Begin the TRX core exercise by holding both the handles of the TRX straps in front of your waist and bend the elbows by the sides.
- Lower your body into squat position and extend your arms in front of you at eye level.
- Push your body back to the starting position.
9. TRX side planks:
- This is a TRX core exercise that even beginners can perform. It is a combination of TRX and yoga and is perfect for toning the body.
- Place both the feet in the TRX straps and lie on your left side.
- Stacking your elbow under the shoulder, lift your body upward into a side plank.
- If you want to make this exercise more challenging, place your free hand under your torso on the floor, behind your body.
- If you’re looking for more variations, lower your hip to the floor and then raise it back upward into a side plank.
- Hold the position at the top for a few seconds and then repeat the exercise.
10. TRX pendulum swings:
- This is an intermediate-level exercise that works the abdominal muscles and the obliques.
- Turn your face away from the TRX and place your feet in the TRX straps.
- Get into the plank position.
- Keep your feet together and swing your legs over to the left side. Using your oblique muscles, bend your knees and bring them toward your left elbow.
- Swing your legs back into the starting plank position. Swing them over the right elbow in a smooth flow.
Return to plank position.
The beauty of TRX core exercises lies in its variety. Apart from the 10 TRX core exercises given above, there are literally hundreds of variations that can be done. We promise you that you will never fall into a monotonous routine and will enjoy strength training using TRX straps.