Let us preface this by saying, unfortunately, there is no affiliation or monetary kickback from the following statement! :)
The TRX is the most versatile piece of personal gym equipment you can purchase.
The kettlebell is a close second. However, it takes some months of appropriate and specific coaching to master all the benefits of the bell.
Whereas the TRX has a significantly shorter learning curve, travels a heck of a lot easier than a kettlebell, and costs much less to have shipped to you!
We love our TRXs here at NSS, and you will see clients of all ages and abilities working through some of the staple moves with these suspension trainers.
The TRX row, assisted squats, and specific stretches - are all great and good, but with over 1 million results on a quick Google search of TRX exercises, we know there are hundreds of thousands of exercises and exercise variations you can perform.
A few of our favorites are specific to the midsection. Check 'em out!
1 – TRX body saw (time, reps, tempo)
Position the TRX handles at approximately waist height and reach your arms through the TRX stirrups so that you are in a supported plank position facing away from the TRX anchor. Keeping a tight core, press your arms overhead while maintaining tension on the TRX. Pull your arms back down to a 90 degree angle.
Keep a tight midsection, and don’t let the low back arch while you “saw”. To vary this exercise, try instead of going for reps, sawing for time, or holding the top and bottom position for a two count. Perform 3 to 5 sets of 10 reps of sawing.
2 – TRX Knee Ins
Position the TRX handles approximately 1 foot from the ground, place your feet into the stirrups, and raise your body off the ground onto your hands. From this “top of a push-up” position, tighten your midsection and slowly bring your knees forward toward your chest. Once near the chest, slowly bring the knees back to the base position.
As with the previous exercise, keeping the lower back neutral and not arched is important. Also, as you drive your knees toward your chest, try not to raise the hips. Rather, keep them stationary.
If you want to change it up, drive your knees in an alternating, single-leg fashion. Complete 3 to 5 sets of 10 reps of try going for 20-30 seconds.
3 – TRX Rollout
Position the TRX handles at approximately knee height and grasp the handles facing away from the TRX attachment. From here, with straight arms, you will slowly “fall out” by raising your hands forward until your elbows align with your ears.
The goal is to keep tension on the TRX straps and brace through your shoulders, midsection, and lower body. Pause at the bottom of the motion and return back to your base by squeezing your midsection.
Things to consider – keep your midsection tight to prevent your lower back from arching and putting pressure through the spine instead of the core muscles. If you aren’t ready to go all the way from elbows to ears, feel free to adjust how far you fall out until you are ready for more.
Another variation is to widen your hands as you fall out to change to stress through the shoulders. You can also wear a weighted vest or try a single leg to increase the difficulty. Do three sets of 5-10 reps.
4 – TRX PuPP to Pike
Position the TRX handles approximately 1 foot from the ground, place your feet into the stirrups, and raise your body off the ground onto your hands. (check yourself, your feet should be right under anchor of TRX)
From this position, keeping your legs straight crunch with your abs, pulling your hips up to ceiling, maintaining tension in your abs the entire time. Slowly lower your hips back down to start position and repeat for reps. Perform 2 to 3 sets of 10 reps.
But enough reading… go have at it with the most versatile piece of personal gym equipment available!