5 Suspension Trainer Moves to Build Core Strength

Mark Barroso

Ridgefield, New Jersey, United States

Personal Trainer, Fitness Instructor

If you’ve haven’t been working out with a suspension trainer, or you only use the one at your gym/house sporadically, you are missing out. According to a small 2014 Journal of Sports Science & Medicine study, seven weeks of instability training using a TRX suspension trainer and Bosu Ball resulted in the same strength, power, and jumping height as a training program that used barbells and dumbbells.

 

Whether you use a TRX, Jungle Gym XT, or any suspension trainer, these five moves will build core strength which is what you’ll need to get better at sports, define your abs, and improve posture. Mix these suspension trainer moves into your workouts 2-3 times a week to challenge yourself like never before.

 

 

Exercise 1: Suspension Trainer Pike

Set up a suspension trainer so the handles extend to about the middle of your calf when you’re standing in front of the anchor point. Place one foot in each cradle and get into a push-up position. Keeping both legs extended, bring your feet towards your chest so your body looks like an upwards V. Without bending your knees, return to the start position. That’s one rep.

 

Pike Collage

 

Exercise 2: Suspension Trainer Body Saw

With the suspension trainer at mid-calf length, place one foot in each of the foot cradles and get into a forearm plank position. With forearms and elbows pressed into the ground, shift your weight backward about 12 inches then return to the starting position. That’s one rep.

 

Body Saw

 

Exercise 3: Suspension Trainer Knee-Ins

Get into push up position with one foot in each cradle. Bring both knees forward into the chest, pause for three seconds, then straighten both suspended legs again. That’s one rep.

 

Knee In Collage

 

Exercise 4: Suspension Trainer Hamstring Curl

Lie on your back with feet closest to anchor (head further from anchor). Place your heels on the edge of the foot cradle and bring hips up so your body forms a straight line. Bend both knees and try to bring heels towards your butt while keeping a straight back. Return your legs to a straight position. That’s one rep.

 

Hamstring Curl

 

Exercise 5: Suspension Trainer Single-Leg Lunge

Stand in front of the suspension trainer and place one foot in both of the foot cradles. Walk the standing leg out away from the anchor point until the raised leg is fully extended. This is the starting position. Lunge forward by bending the front knee as you bring the suspended knee 1-2 inches off the ground. Drive the suspended leg up and return to the starting position. That’s one rep.

 

Single Leg Lunge Collage

 

Tools of the Trade

TRX’s latest suspension trainer is the TRX Duo Trainer which has detachable mobile grips that allow you to have extremely short handles that clip onto any bar/overhead surface. This is perfect for more advanced exercises such as hanging leg raises, front levers, and TRX pull-ups.

 

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