TRX Ab Exercises:

1. PLANK

Placing your feet in the stirrups, you will assume a regular plank position. Things to keep in mind are that your elbows should be directly under your shoulders and you should keep your core tight at all times (thus, not allowing your hips to sink). Keep your back flat and hold the position. Work your way up in terms of time, start with 20 or 30 secs and work your way up to 1 minute.

2. SIDE PLANK

As with the regular plank place your feet in the stirrups but this time place one foot in front of the other. Again, make sure your elbow is directly under your shoulder. Keep your core tight and hips up to really engage the oblique muscles. Work your way up in terms of time, start with 20 or 30 secs and work your way up to 1 minute.

3 . KNEE TUCKS/SUSPENDED CRUNCHES (FROM ELEVATED PLANK POSITION)

For this exercise you want to make sure that your wrists, elbows and shoulders are aligned. With your feet in the stirrups, start by raising your hips as you slowly bring your knees as close to your chest as possible (hold for a one second count) then slowly return to the starting position and repeat.

4. PIKE

Start in the elevated plank position, again making sure that your wrists elbows and shoulders are aligned. With your feet in the stirrups, raise your hips and glutes upwards. Keep your legs straight and bring your feet in towards your body. Hold for a one second count then slowly extend your legs back out to the starting position and repeat.

5. SUSPENDED MOUNTAIN CLIMBERS

This exercise is great for tightening up the lower belly area. With your feet in the stirrups assume the elevated plank position (wrists, elbows and shoulders aligned) then bring your right knee to your chest while keeping the left straightened then alternate legs. This exercise does not need to be as slow and the other ones but still maintain control as it is very easy to lose balance.

 TRX Push-Up   Targets: Shoulders, chest, armsDifficulty: BeginnerHow to: Here’s how you pump up the plain ol’ push-up  . To start, hook toes through the TRX straps so that the tops of your feet face the floor. Lift your body up so that weight rests on the palms of your hands. Keeping core tight, bend elbows to lower your chest between hands. You’ll feel your chest and shoulders working as you press back up to the start position.

TRX Inverted Row  

Targets: Biceps, lats

Difficulty: Beginner

How to: Row, row, row your… way to a fitter physique. Lie directly underneath the TRX. Bend knees and plant your feet on the 

floor. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the 

floor. Keeping them close to your sides, bend your elbows to pull torso up towards the handles until your body forms a straight 

line from shoulders to knees. Lower down to the starting position. You’ll put your biceps and back to work as you raise and 

lower your torso, slowly and with control. You can also perform this exercise with straight legs, heels grounded to the floor, and 

your body at a diagonal. 

TRX Power PullThe power pull is excellent total-body exercise that develops rotational strength. HOW TO DO IT: Stand facing the anchor point, holding one handle of the suspension trainer with one hand at the side of your chest and the other reaching up toward the anchor point. Slowly lower your body away from the anchor point, letting yourself rotate away, until your free hand is reaching toward the ground. Brace your core and focus on maintaining a rigid plank position. Pull yourself back to the starting position in one controlled movement until your free hand is again touching the suspension trainer.

 TRX Chest Press  

Targets: Arms, chest

Difficulty: Beginner

How to: Forget lying down to perform the typical chest press. Face away from the anchor with your feet shoulder-width apart. 

Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at 

a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself 

back up to the start position.

Atomic Push-Up  Targets: Chest, shoulders, arms, and absLevel: AdvancedHow to: You might look a bit like a frog in motion, but you’ll definitely feel the burn in your upper body and core as you bring your knees to meet your elbows. Slip your feet into the cradles so that the tops of feet face the floor. Lower body down into a push-up. As you press your body back up into plank position, bring knees in toward elbows, allowing legs to draw apart. Hold for a few seconds and then return to start.

Lunge  Targets: Legs and absDifficulty: BeginnerHow to: If regular lunges have become a piece of cake, up the ante with this move. Not only does it work your lower body like a traditional lunge, but it’ll also lead to better balance and stability  . Facing away from the anchor point, place your left foot in both TRX straps, and plant your right foot firmly on the ground. Lower down into a lunge, extending the left leg behind you, without losing the bend in your knee. Return to starting position and repeat on the other leg. You’ll feel your lower body and abs working hard throughout this movement—both to actually complete the movement and to stabilize your body.

 Hamstring Pull-In/Hamstring Curl  Targets: Thighs, glutes, hipsDifficulty: IntermediateHow to: Get your hammies in on the action! Lie faceup with arms extended by sides. Place heels in the cradles and press down to secure them. Keeping your core tight, lift hips off the floor. Pull your heels in toward hips in a smooth and controlled motion (there’s no swinging here!). Straighten legs back to the starting position.

 Single-Leg Hamstring Pull-In/Hamstring Curl              

Targets: Thighs, glutes, hips

Difficulty: Intermediate-advanced

How to: Isolate the strength-training movement to one leg at a time, and boom—you’ve got a pretty killer variation on the 

regular hamstring exercise. Start off as you would to perform the hamstring pull-in (see No. 22), but instead of pulling both 

heels toward your hips at the same time, alternate legs. Isolating legs will make this move even more challenging.

Reverse Mountain Climber Targets: Triceps, abs, hip flexors, quads, hamstringsLevel: IntermediateHow to: Thought regular mountain climbers were tough? Try flipping your body and use your arms to hold yourself up from behind, engaging your entire body as you push through the movement. Sit underneath the TRX and hook your heels into the foot cradles. Place palms on the floor behind you with your fingers pointed toward your feet. Lift your body off the ground, keeping a slight bend in elbows. Bring right knee into your chest, extend back to start, and immediately repeat with the left knee. Alternate as quickly as you can without losing form.

Spiderman Push-Up Targets: Chest, triceps, obliques, quads, lower back, shoulders, and core (plus, it opens up the hips)Difficulty: AdvancedHow to: Regular spiderman push-ups  aren’t for the faint of heart. Add in a destabilizing element—that’d be having our feet suspended in the air behind us—and we’ve got one amazing shape-up move on our hands. With one foot in each loop, start off in plank pose. Lower your body down into a pushup, bringing the right knee to the right elbow—this is when you’re firing up your obliques. Return to start and repeat with the left leg.

Kneeling Triceps Press  

Targets: Triceps

How to: Target those tris with this no-frills move. Kneel down facing the anchor and grab the straps with an underhand grip. 

Stretch arms straight out in front of you and hold them shoulder-width apart. Bend elbows to lower your upper body toward 

the floor until hands are in line with your ears—this is when you’ll start to feel those triceps burn. Return to start.

TRX Chest Press  

Targets: Arms, chest

How to: Forget lying down to perform the typical chest press. Face away from the anchor with your feet shoulder-width apart. 

Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at 

a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself 

back up to the start position.