The benefits:

TRX uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. It is accessible for everyone no matter your fitness level as the angle of exercise and reps can be adapted to make it easier or harder. It’s a great way of keeping things fresh as you can adapt normal body weight exercises to put a new spin on them. Whilst doing the majority of exercises on the TRX you will also be working your core as it helps to stabilise you throughout the movement, although you can also perform exercises to specifically target your abs.


How to use them:

Shortening the Straps: Hold one strap, press the black buckle toward you with your thumb and pull up on the yellow adjustment tab with your other hand to your desired position.

Lengthening the Straps: Holding both straps, simultaneously press both black buckles and pull down away from anchor point.




TRX plank

  • Just like standard plank but with your feet in the straps
  • Either straight arm or down on your elbows
  • Keep your core tight and your hips in a straight line with your body


TRX side plank

  • Same as above but rotate to your side and hold side plank position


TRX sit up

  • Place your heels in the straps and perform a normal sit up
  • Use your abdominal muscles to pull yourself up and keep the control on the way back down to really isolate them


TRX knee tucks

  • Start with your feet in the straps and bring yourself up into a straight arm plank position
  • Keeping your core tight and your body in a straight line as possible, tuck your knees up underneath you
  • Straighten your legs back out, again keeping your core tight and body as straight as you can
  • Repeat


TRX mountain climbers

  • Same as above but tuck one knee in at a time underneath you
  • Keep it slow and controlled to really work that core


TRX rollout (standing or kneeling)

  • Hold onto the handles, either standing or kneeling on the floor
  • Keeping your core tight and body straight, extend your hands out over your head keeping the tension on the straps
  • The more of an angle you are at for this exercise the more it will challenge your core muscles


Why not try some of these in your next workout? If you are unsure or would like some guidance on these then just ask one of the team! We also have goal setting appointments that you can book to have a gym programme written specifically for you which can include some TRX exercises – just ask at reception!


by Jo Davies – Level 3 Personal Trainer