Have you seen these yellow and black straps before? Maybe you’re nervous to try this Cirque-du-Soleil-looking contraption; worried you’ll be aerial and contorted in no time. Let us tell you a little secret: there is no need to be afraid! The Navy SEALs, who were looking to maintain their strength while on the move, created what is called TRX out of necessity. This highly portable performance-training tool leverages gravity and the user's body weight to complete hundreds of exercises. TRX Suspension Training develops strength, balance, flexibility and core stability simultaneously. TRX prides itself on “Training movements, not muscles,” and can be used for pre-habilitation, rehabilitation, and sport specific training purposes. So, next time you see a TRX hanging around, ask certified personnel to teach you some exercises. Before you know it, you might just find that it becomes a regular part of your physical activity plan!
Forward Lunge with T-Fly
PURPOSE: This helps with upper body stability and light core activation. It’s also a good way to warm up.
HOW TO DO IT: Stand facing away from the anchor, extend your arms at shoulder level with palms down. Take a long step forward and open your arms to a "T" position. Drive back up by pushing through front heel and pressing into the handles.
TIP: Keep light tension on the straps, by applying equal pressure. Make sure that your abs are engaged to prevent lower back strain.
STRAP ADJUSTMENT: Mid-length.
Crossing Balance Lunge
PURPOSE: Lower body, especially the glutes
HOW TO DO IT: Stand facing the anchor point; place your elbows under shoulders with palms facing each other, hands holding the straps. Center one leg to the anchor point then move the other back into a lunge crossing behind the working leg with your knee pointed toward the ankle. Drive back up by pushing through your front heel.
TIP: Slower is better with this exercise. Performing slower also makes it harder.
STRAP ADJUSTMENT: Mid-Length.
ATOMIC PUSHUP AND CRUNCH
PURPOSE: Fully integrated upper body core-challenging movement
HOW TO DO IT: Kneel facing away from the anchor point with your feet in the foot cradles; place your hands on the ground slightly wider than shoulders width and lift up to a plank position. Lower your body toward the ground by bending your elbows to 90 degrees. Press back up, lift your hips slightly and crunch, bringing your knees to your chest.
TIP: Be sure to lift your hips slightly before doing the crunch. Want a challenge? When you do the pushup and crunch, pause at the end for three seconds. You’ll feel it more.
STRAP ADJUSTMENT: Mid-Calf.
About the author:
Julia Anthony, owner of Time Under Tension
- Exercise Specialist and Nutritionist, West Chester University
- Certified Personal Trainer
- Certified Strength and Conditioning Specialist
- TRX Suspension Training
- Fitness Model
- OCB Figure Competitor
- Sponsored Athlete