Achieving success in the gym is all about challenging yourself and learning what works and what doesn't work for your body. Using new tools can be a welcome change for anyone that has hit a plateau or is getting bored with their current workout. If you've never tried the TRX, it is a bodyweight exercise tool that improves core stability, strength, and muscle definition.
Here are four simple TRX exercises for muscle sculpting that anyone can employ in their workout routine.
1. TRX Hip Opener Pike
This TRX exercise works: core, glutes, and outer thighs.
Begin this exercise in a push-up position and place both of your feet in the TRX loops. Perform a pike by raising your pelvis upwards while simultaneously pushing your hips and legs outwards until your legs form a wide 'V'. Return to plank position and remember to keep your core engaged throughout to avoid the arching of your lower back. Perform two sets of 20 reps.
2. TRX Squat Push & Pull
This TRX exercise works: shoulders, arms, back, core, legs
Begin by holding one of the TRX handles with your right hand with your palm facing inwards. Hold a light weight or kettlebell in rack position in the other hand. Remember to keep your elbows tucked in by your sides. Perform a squat and press the weight overhead when you rise. Use the arm holding the TRX to maintain balance and remember to keep your core engaged. Perform two sets of 10 reps on each side, switching hands.
3. TRX Suspended Row
This TRX exercise works: back, core, arms
Grasp the handles of the TRX and position yourself in a supine position off of the ground. Your body should be straight with your heels on the ground with your arms fully extended. Your upper body should have enough room to pull your chest towards your hands. As you pull your chest toward your hands contract your shoulder blades and flex your back. Pause at the top of the movement and slowly lower yourself to the start position. The more parallel to the ground you are the more difficult the exercise will be. Perform three sets of 12 reps. *Beginners may choose to stand on their feet at a 45-degree angle for less difficulty.
4. TRX Single Leg Suspended Lunge
This TRX exercise works: glutes, hamstrings, core
Begin by standing three feet away from the TRX facing away with one foot in a handle. Bend your leg to 90 degrees performing a single leg squat and return to standing position. Perform two sets of 10-12 reps for each leg.
If you are aiming to improve your strength, core stability, and muscle definition the TRX is the tool for you. TRX exercises are meant to challenge your entire body so don't be discouraged if your balance isn't at the level you want it to be. The more you practice these TRX exercises the more you can incorporate into your routine. By using these four TRX exercises, you will be able to train your core, build strength, and achieve muscle definition.