This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.
Are you looking to achieve a lean, tight body and shed some body fat? Does learning a new and effective fitness routine excite you?
If you resonate with these questions, then read on as we share the ultimate guide to TRX core exercises.
Whether you are a beginner or advanced fitness freak, TRX core exercises can help you achieve your fitness goals.
Before we share the best TRX core exercises, let’s understand what is TRX exercise and the benefits of this suspension exercise.
What is TRX Exercise?
TRX stands for “total body resistance exercise”. It was designed by an ex-Navy SEAL officer who wanted the flexibility to exercise wherever he traveled.
With mobility and ease of use high in mind, TRX can be performed within small spaces.
Indeed, all you need to execute your TRX exercise is a good quality TRX adjustable strap.
The straps can be suspended to an anchor point at the gym, hooked on to a parallel bar, or anchored at the top of a closed door.
Unlike Body Pump that uses handheld weights to create resistance, our body weight in TRX is the main resistance. It’s no wonder TRX earned the moniker “suspension training”.
There are lots of exercises and programs you can do using TRX. Leading gyms and fitness studios around the world have incorporated TRX exercises and TRX core exercises as an integral exercise regime.
So, if you’ve ever wondered “Is TRX effective”?
The answer is a resounding YES.
This is because TRX is loaded with fun and dynamic exercises that can work your hard rate up.
Here are 4 benefits of TRX suspension training every fitness enthusiast should know.
Benefits of TRX Suspension Core Exercise
1. Fast and Effective Total Body Workout
Holding your body in a specific pose, or moving part of your body suspended in the TRX rope requires a strong core, arm and leg muscles.
Try repeating these dynamic and static movements for 30 to 60 seconds. We guarantee that your muscles will scream in pain at the end of your work out.
TRX core exercise is a revolutionary total body workout that uses gravity and your body weight to shape and tone muscles. As a result, this will improve your flexibility, coordination, core strengthening, balance, and joint stability.
To prove a point, the American Council on Exercise conducted a study on 16 healthy men and women.
Above all, the study served to ascertain the longer-term effects of TRX training. The participants of the study performed 60-minutes of TRX classes for eight weeks, three times a week.
At the end of the test, the participant’s health markers and fitness levels showed remarkable improvements:-
- On average, 400 calories were burnt per session. This caloric expansion is the top of the ACE workout energy expansion goal.
- The subject’s waist circumference was smaller.
- Their body fat percentage and resting blood pressure were significantly lower.
- Their muscle strength and endurance improved.
All of these physical benefits suggest that integrating TRX exercise over a longer-term period can decrease the risk of cardiovascular diseases.
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2. Builds Rock-Solid Core
If you think that spot training your abdominal muscles will give you a six-pack, then get ready for revelation ahead.
Our core muscles are comprised of a network of muscles that help to hold our posture upright.
The core muscles start from the abdomen and encompass the lower spine, pelvis, and hip, forming an area known as a “muscular corset”.
So, when you do TRX core exercises, you are able to target the underlying core muscles and get closer to achieving that 6-pack.
You can pair TRX training with an effective weight loss program to lose fat. Depending on the intensity and frequency of training, you can see results in as little as 2 weeks.
3. Suitable for All Fitness Levels
Does jogging on the treadmill put you off? Or perhaps you are nursing a joint injury?
With TRX, you can customize core exercise to suit your fitness level and fitness goal.
By repositioning your body, adjusting the TRX band, adding or decreasing the resistance, you’re in control of how intense you want your work out to be.
If you are a newbie, dial down the intensity and opt for TRX core exercises for beginners.
Consider yourself as a fitness fanatic? Then push your body to the limits with TRX Extreme.
Take on advanced TRX core exercises fit for NAVY seals and professional athletes.
Thanks to its suspended nature, TRX is a low impact exercise that allows people of varying fitness levels to train safely, without causing any risk or aggravating an existing injury.
4. Ease of Set-Up and Highly Portable Exercise
If you are one who cannot forgo your core workout during your vacation or business trip, then TRX training is the perfect solution.
All you need to kick start your core strength training is simply a TRX band and a wooden door.
Whether you in your garage, home, or outdoors in the park, the TRX is a portable system that can be easily set up anywhere with an anchor point.
So with the TRX, there is no easier way to enjoy mobility and its benefits wherever you go.
TRX Core Exercises
Now that you know the benefits of TRX core exercises, check out these TRX exercises designed to give you a total body workout anytime, anywhere.
TRX Abs Crunch
Targets: Oblique, abdomen, shoulders
Difficulty: Intermediate
How To:
- Start by extending your TRX all the way down.
- Once it’s at its lowest point, sit on the mat and place your heels on the TRX straps.
- Turn over to and you are now on all fours.
- At this point, decide if you want to make your workout more challenging or simpler. For a difficulty workout, move forward and away from your TRX anchor point. For an easier workout, position yourself just below the TRX anchor point.
- Now it’s time to start your workout. Lift your knees above the ground and flex it straight. Then tuck in your knees towards your chest, and flex it backward and straighten your legs.
- Repeat this movement for 30 seconds or 12 reps, for 3 sets.
- For intermediate or advance TRX buffs, you can make the workout harder by holding the crunched position for 2 seconds, before extending your legs backward.
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TRX Standing Core Exercises
Just like its name suggests, begin your TRX standing core exercise from a standing position. There are many variants of the standing core exercises, but let’s take a look at how to perform the TRX step-out squat and TRX standing side bend.
TRX Step-Out Squat
Targets: Hamstrings, glutes, inner thighs, shoulders, back
Difficulty: Beginner to intermediate
How To:
- Stand with both feet shoulder-width apart.
- Step to the right while keeping your left feet grounded, and squad down.
- Do the same and step to your left, and squad.
- For a more intense workout, hop to the right and squad, and then hop to the left and squad.
- At all times, keep your posture upright and arms held in an L-shape position to the TRX.
TRX Standing Side Bend
Targets: Latissimus dorsi (or “Lats”), obliques and side hip muscles.
Difficulty: Beginner to intermediate
How To:
- Stand with both feet shoulder-width apart.
- Place your hand further away from the TRX band on the TRX handle. Clasp your other hand together.
- Drop your hip away from the TRX, while keeping both arms above your head.
- Then pull your hips back up to complete your first rep.
- Remember to inhale as you drop your hip down, and exhale when you pull up.
- Repeat this movement for 30 seconds or 12 reps, for 3 sets.
TRX Core Exercises Advanced
If the gym is your playground and you’re a fitness fanatic who gets a high from challenging your body, these advanced TRX strength training exercises will push you to your limits.
TRX Pendulum
Targets: Oblique, abdomen, shoulders, legs, back
Difficulty: Intermediate to advance
How To:
- Position your body parallel to the floor with both feet placed onto the TRX handle.
- Turnover and face down
- With your arms supporting your body, swing your legs and torso to the right, then left, just like a pendulum.
- Repeat this movement for 30 seconds or a minimum of 12 reps. Perform this movement in 3 sets.
- Remember, always rein in your abs and keep a tight core to control your movement. Otherwise, you will lose your balance and fall over.
TRX Pendulum with Crunch
Targets: Oblique, abdomen, shoulders, legs, back
Difficulty: Advanced
How To:
- Position your body parallel to the floor with both feet placed onto the TRX handle.
- Turnover and face down.
- Once your arms are supporting your body, swing your legs and torso to the right.
- At the 4 o’clock position, tuck both legs in towards your abdomen.
- Then swing to the left. At the 8 o’clock position, repeat the same movement by tucking your legs in towards your abdomen.
- Repeat this movement for 30 seconds or a minimum of 12 reps. Perform 3 sets of this movement.
- Again, maintain a strong core at all times for maximum control of your movement.
TRX Oblique Exercises
Ripping abs could be yours as long as you commit to the TRX oblique exercise, with diligence.
Try the TRX suspended side plank for defined V-line abs by sculpting your love handles and lower abdomen.
Here’s a step by step guide on how to do the TRX suspended side plank.
Targets: Oblique, abdomen, shoulders, legs, hips
Difficulty: Intermediate to advance
How To:
- Suspend your legs on the TRX. Twist your body to the side, with your lower arm supporting your body weight.
- Using the other hand in the hand, rotate downwards and tuck your arm under your torso.
- Move your hand back up vertical to your body, pointing to a 12 ‘o clock position.
- Repeat this movement for 30 seconds or a minimum of 12 reps, for the next 3 sets.
- Remember; do not let your hips sag or drop below the height of your feet. Keep your body in a straight line perpendicular to the floor.
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TRX Leg Raises
Here’s another exercise to help you achieve your summer body and 6-pack abs.
Targets: Oblique, abdomen, legs
Difficulty: Beginner to intermediate
How To:
- Lie down with the TRX just above your face. Hold on to the handles with both arms.
- Lift your leg up 90′ degrees, and hold it for 3 – 5 seconds at the top.
- Gently bring your legs down with control.
- Do not drop your legs to the ground. Always keep your legs suspended using your core muscles.
- Repeat this movement for 30 seconds or a minimum of 12 reps, for the next 3 sets.
Before Buying Tips
Before you jump straight into shopping for a TRX band, here are some buying tips to suss out the best TRX suspension band suppliers in the market.
- Research online and offline extensively. Speak to fitness instructors, friends, or colleagues who have purchased TRX bands and get their feedback on the product.
- Read buyer’s reviews on the website. Websites with high ratings and loads of positive reviews are worth checking out.
- Shop at sites that offer a money-back guarantee. This gives you peace of mind when shopping. Moreover, this shows that the seller is confident its product is of high quality.
- Does the shop offer a free return policy? Sellers like these are genuine and want to establish repeat purchases with the client. They are not about making a fast buck.
Where To Buy It?
If you are a TRX virgin and you are not sure if this is the right fitness regime for you, Amazon is a great place to start as it sells budget-friendly and durable TRX suspension bands.
Price: USD149.95
Package details:
- Receive an all-in-one TRX suspension training strap, indoor and outdoor anchors, 2 digital workouts, 35-page workout guide, and a drawstring bag to contain the training strap.
- This product comes with a FREE 30-day trial on its newly launched TRX App to elevate your workout intensity to the next level
For pro-athletes who would like to up your TRX ante training, we recommend shopping at the original TRX store. This is what we like to call the “Nike” of TRX gear or “Porshe” of cars.
What sets TRXtraining.com apart from the other stores is its wider range of TRX bands suited even for world-class Olympians, professional athletes, and fitness enthusiasts.
There’s more! You can purchase training tools such as TRX kettlebells, slam balls, and TRX strength bands to intensify your workout with the TRX suspension band.
Price: USD199.95 (for the TRX Home 2)
Package details:
- Receive an all-in-one TRX suspension training strap, door anchor, suspension anchor, and mesh carry bag to contain the training strap.
- One-year free subscription to the TRX app that offers a wide variety of workouts, durations, and coaches to choose from
- A hassle-free return which covers the return shipping fee
- 5-year warranty
Warnings
If you lead a sedentary lifestyle and have never tried TRX before, do engage a personal trainer to show you the right way to workout using TRX.
TRX can be an intense workout so it is best suited for individuals with a basic level of fitness and coordination to work out safely.
At any point during the workout should you feel faint, dizzy, or physically uncomfortable, you should stop immediately and seek medical attention.
If you have back injuries or balance issues, do not attempt the TRX. Otherwise, you would be setting yourself up for potential injuries.
Conclusion
The beauty of TRX lies in its ease of set up and portability.
With just a TRX band and suspension point, you can ramp up your heart rate for a sweaty workout.
Or, you can mix up bodyweight suspension training with cardio movements for a total body workout.
If you yearn for a good stretch, TRX stability exercises will help you release muscle tension among your shoulders, back and arms.
Anything is possible with the TRX. So get harnessed and reap the benefits of TRX training anytime, anywhere!
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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.
TRX suspension trainer is very good if you want quick results to achieve your fitness goals. And the great thing about this exercise is that you can do these training exercise in your home also, you just need the two suspension straps.
I recently visited https://trx.us.org/the-best-trx-exercises-for-beginners/ for trx core workout beginners, and I found it quite helpful.