6 TRX Moves That Will Blast Your Abs and Boost Your Endurance

The key to a strong, stable core? Add some instability to the mix.

Want a strong, stable core? Then you have to add some instability to the mix.

A fun way to do so is with a suspension trainer—the most common of which is TRX.

Suspension trainers like TRX utilize your bodyweight with a set of straps to build a workout around seven specific movement patterns: push, pull, plank, rotate, hinge, lunge, and squat. You place your feet or hands in the straps, which forces your body to fight the instability of the single anchor point, regardless of the exercise you’re performing.

This instability is key to creating super core stability, which leads to a killer workout for your abdominal muscles.

An added bonus? Since you move quickly through these exercises, you also increase your heart rate, which is good news for runners looking for an efficient workout that challenges both their muscular strength and cardiovascular endurance.

And in case you need a refresher about the importance of core strength, David Chesworth, B.S., ACSM EP-C, TRX-STC, TRX-FTC, the fitness director at Hilton Head Health, reminds us that core strength, spinal health, and mobility are key attributes to longevity in any activity, including running. 

“The TRX Suspension Trainer makes for a great tool to optimize that technique as well as reduce the risk of chronic aches and pains from the activity,” explains Chesworth.

With that in mind, Chesworth created a series of six challenging moves you can do on a suspension trainer individually or as a total workout.

How to Do It:

For a heart-pumping, core workout, complete each move for 10 reps, with little rest between exercises. Then, go back to the first exercise and repeat. Do two to four rounds total.

TRX Overhead Back Extension

Face the anchor point with your straps at mid-length. Keep your arms and legs as straight as possible, and your core engaged the entire time. Start by hinging your hips backward as far as possible. Pull yourself back up to a standing position using straight arms and straight legs. Complete 10 reps.

TRX Power Pull (Right Side)

Face the anchor point with the straps at mid-length. Hold onto one handle (pull tight until secure) in the center of your chest with your right hand. Extend your right arm as you rotate and reach away from the anchor point. With your core engaged, pull yourself back up, rotating and reaching up the strap as high as possible. Complete 10 reps before changing to the other side.

TRX Power Pull (Left Side)

Face the anchor point with the straps at mid-length. Hold onto one handle (pull tight until secure) in the center of your chest with your left hand. Extend your left arm as you rotate and reach away from the anchor point. With your core engaged, pull yourself back up, rotating and reaching up the strap as high as possible. Complete 10 reps

TRX Hip Dip (Right Side)

Stand with your right side facing the anchor point with the straps at mid-length. Hold onto one handle (pull tight until secure) with both hands on top of your head. Stand with a slight lean in towards the anchor point. Start by engaging your core and leaning your left wrist away from the anchor point. Only go as far as your range of motion allows for, and pull back up to the starting position. Complete 10 reps before changing to the other side.

TRX Hip Dip (Left Side)

Stand with your left side facing the anchor point with the straps at mid-length. Hold onto one handle (pull tight until secure) with both hands on top of your head. Stand with a slight lean in towards the anchor point. Start by engaging your core and leaning your right wrist away from the anchor point. Only go as far as your range of motion allows for, and pull back up to the starting position. Complete 10 reps.

TRX Pike

Start face down on the floor with your feet in the straps and hands planted firmly on the floor. Keep your legs straight at all times as you engage your core, and lift your hips as high up to the ceiling as possible and return back to starting position. Complete 10 reps.

TRX Mountain Climber

Start face down on the floor with your feet in the straps and hands planted firmly on the floor. Alternate driving your knees in towards your chest. Complete 10 reps.

TRX Side Plank (right side)

Start on your right side with your feet in the straps and your hips on the floor. Lift your hips up as high as possible toward the ceiling and return down to the floor. Complete 10 reps before changing to the left side.

TRX Side Plank (left side)

Start on your left side with your feet in the straps and your hips on the floor. Lift your hips up as high as possible toward the ceiling and return down to the floor. Complete 10 repetitions before changing to the left side.