18 TRX exercises for a beautiful and toned body

If you are ready to go to the next level in fitness, you MUST purchase TRX loops! This exercise machine can easily fit into a sports bag. Developed by Randy Hetrick (US Navy) in 1997, today the TRX training system is considered one of the most popular in the world. That’s because with the help of loops everyone can pump up muscles at home, increase their endurance, sense of balance, and health of the cardiovascular system. In this article, you will find 18 of the best hanging loop exercises for working out your whole body. But first, let’s see what happens when using TRX.

How does the body respond to training with TRX straps?

When you start using hanging loops, all the core muscles begin to work and their strength increases 10 times. Even if you are doing hand exercises, loops and gravitational tension provide resistance and use these muscles. All this contributes to improved flexibility and a better sense of balance. By the end of a 60-minute workout, you will feel pleasant tiredness.

Moreover, training with TRX is not as punishment, but rather a game. You will enjoy every minute. All you need is to find a suitable place to secure the simulator. Now, let’s start doing exercises with TRX loops.

TRX workout plan: warm-up, exercises, techniques

• Head tilts (clockwise and counterclockwise) – 10 repetitions
• Head rotation (clockwise and counterclockwise) – 10 repetitions
• Shoulder rotation (clockwise and counterclockwise) – 10 repetitions
• Wrist rotation (clockwise and counterclockwise) – 10 repetitions
• Waist rotation (clockwise and counterclockwise) – 10 repetitions
• Lunges to the side (left and right) – 10 repetitions
• Ankle rotation (clockwise and counterclockwise) – 10 repetitions
• “Jumping Jack” – 10 repetitions

A set of exercises for TRX ab workout

1. Plank

Muscles: abs, buttocks, shoulders, and biceps

The technique of execution:

• Fasten the hinges to the door or any other tall treadmill. The ends of the loop should be about 20 cm above the floor.
• Sit on the floor. The feet should be close to the hinges.
• Place the right foot in the left loop and the left foot in the right.
• Now roll onto your stomach, supporting your body with your hands.
• Tighten your abdominal muscles. Make sure your elbows are directly under your shoulders and your neck, back and hips form a straight line.
• Hold this position for 30 seconds. Bend your knees and lower yourself to the floor for 10 seconds.
• Repeat the movement.

Perform 3 sets of 30 seconds.

2. Butt lift

Muscles: abs, buttocks, lower back and shoulders

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator. The ends of the loop should be about 20 cm above the floor.
• Sit on the floor. The feet should be close to the hinges.
• Place the right foot in the left loop and the left foot in the right.
• Now roll onto your stomach, supporting your body with your hands.
• Tighten your abdominal muscles. Make sure your elbows are directly under your shoulders and your neck, back and hips form a straight line.
• Imagine that your stomach also supports a loop. Lift your hips up as if someone is pulling this loop. Keep your head close to your fists.
• Hold in this position for 3 seconds, then return to the bar.

Perform 3 sets of 7 reps.

3. Side plank

Muscles: abs, oblique muscles, buttocks and shoulders

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator. The ends of the loop should be about 20 cm above the floor.
• Sit on the floor. Feet should be close to the hinges.
• Turn left and place your right foot on your left.
• Place your left foot in one or both loops of the TRX. Hold your right foot over your left foot.
• The left elbow should be bent, and the forearm should be straight.
• Make sure that the left elbow is directly under the left shoulder.
• Raise your right hand or hold it at the waist.
• Raise your hips so that your back, neck, and legs form a straight line.
• Hold this position for 30 seconds, then lower yourself to the floor.

Perform 3 sets of 30 seconds.

4. Situps

Muscles: abs, buttocks, lower back, quadriceps and hamstrings

The technique of execution:

• Sit facing the simulator and bend your knees, the loops should be hanging side by side.
• Place your heels in the TRX loops and lie down on the floor. Legs should be straight. Stretch your arms above your head. This is the starting position.
• Lift your upper body, i.e. Sit upright. Bend your knees so that your hips and lower legs are at an angle of 90 ° to each other. The hands should touch the sides of the heels.
• Return to the starting position and repeat the movement.

Follow 3 sets of 10 reps.

5. TRX abs exercise knee to elbow

Muscles: lower abs, buttocks, lower back, quadriceps, hamstrings and shoulders

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator. The ends of the loop should be about 20 cm above the floor.
• Sit on the floor. Feet should be close to the hinges.
• Place the right foot in the left loop and the left foot in the right.
• Now roll onto your stomach, supporting your body with your hands. The bar is the starting position.
• Without changing your upper body position, bend your knees, and pull them closer to your chest.
• Take a breath and return to the starting position.

Follow 3 sets of 10 reps.

TRX leg exercises with technique

6. Squats on one leg

Muscles: lower back, quadriceps, hamstrings and abs

The technique of execution:

• Hold the TRX with both hands. Place your feet shoulder-width apart, straighten your back and tighten your abdominal muscles.
• Lift your left leg and bend it slightly at the knee.
• Sit on your right foot while tilting the body slightly. The left knee should be stretched out in front of you.
• Return to the starting position and repeat the movement.

Perform 3 sets of 7 reps.

7. Lunges back

Muscles: quadriceps, hamstrings, buttocks, lower back and abs

The technique of execution:

• Take the TRX simulator. Place your feet shoulder-width apart, straighten your back and tighten your abdominal muscles.
• Step back with your right foot and tilt the body. Keep your hips and lower legs at 90 ° to each other.
• Return to the starting position and repeat the movement with the left foot.

Follow 3 sets of 10 reps.

8. Glute bridge

Muscles: buttocks, abs, lower back and hamstrings

The technique of execution:

• Adjust the TRX so that the hinges are 17–20 cm above the floor.
• Lie down on the mat. Place the right heel in the right loop.
• Stretch your left leg so that it is at an angle of 90 °. You can bend your leg slightly at the knee.
• Hands should lie along the body, palms down. Tighten your abdominal muscles and look at the ceiling.
• Lift your hips. Keep your upper back pressed to the floor.
• Hold this position for a few seconds, then lower yourself to the floor.
• Do 10 repetitions, and then repeat the movement with the other leg.

Perform 3 sets of 7 reps.

9. Hip abduction

Muscles: adductors and abductors of the thigh, cortex and shoulders

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator. The ends of the loop should be about 20 cm above the floor.
• Sit on the floor. Feet should be close to the hinges.
• Place the right foot in the left loop and the left foot in the right.
• Now roll onto your stomach, supporting your body with your hands. The bar is the starting position.
• Extend your legs wide, then return them to their original position.

Follow 3 sets of 10 reps.

10. TRX squat

Muscles: buttocks, quadriceps, hamstrings and abs

The technique of execution:

• Take the TRX loops. Place your feet shoulder-width apart, relax your shoulders and tighten your abdominal muscles.
• Squat down. Keep your knees out of your toes.
• Bounce up slightly while spreading your legs slightly wider and turning your knees to the sides. Land in the plie position.
• Jump again, returning your legs to their original position and squat down, knees should be turned forward.

Follow 3 sets of 10 reps.

Set of core power exercises

11. Pullups

Muscles: chest, lats, shoulders and biceps

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator.
• Keep the loops and move back a little so that your body is at an angle of 45 ° -60 °. Stretch your arms, stand on your heels, stretching your socks up and look diagonally at the ceiling.
• Stretch, bending your elbows. Stop before the chest touches the TRX loops. Squeeze the shoulder blades.
• Return to starting position.
• Make sure your treadmill is not sagging.

Follow 3 sets of 5 reps.

12. TRX bicep curl

Muscles: biceps, shoulders and core muscles

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator.
• Take the hinges in your hands. Bend your elbows, keep your shoulders straight, and palms turned inward. Tighten your abdominal muscle. Buttocks, back and head should form a single line.
• Slowly lean back, stretching out your arms. Keep your legs straight. Make sure that your body is at an angle of 45 ° -60 °.
• Stretch back, bend your elbows and stop before your fists are next to your forehead.

Perform 2 sets of 7 reps.

13. Pushups

Muscles: chest, lat muscles, shoulders, biceps and abdominal muscles

Technique of execution:

• Stand next to the TRX.
• Stand back and bend forward. Keep your arms and legs straight. Your body should be at an angle of 80 °. This is the starting position.
• Just as you do push-ups, bend your elbows and bend until your fists are close to your chest.
• Return to starting position.

Perform 3 sets of 7 reps.

14. TRX tricep push-ups

Muscles: triceps, shoulders and abs

The technique of execution:

• Take the TRX hinges in your hands. Make sure your palms are facing forward and you are standing with your back to the simulator.
• Stretch your arms and lean forward slightly so that the body is at an angle of 60 °. The arms should be shoulder-width apart, and the neck, back, hips, and legs should be in one line. This is the starting position.
• Bend your elbows and pull yourself up. Your fists should not touch your forehead.
• Return to starting position.

Perform 2 sets of 7 reps.

A set of TRX back exercises

15. TRX deadlift

Muscles: trapezius, lats, and cortex

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator.
• Take the TRX loops, move closer to the simulator and stand as shown in the picture. Stretch your arms, straighten your back and bend your knees slightly. Stand on your heels and stretch your toes. This is the starting position.
• Tighten your core muscles and straighten slightly. At the same time, raise your hands so that you get the shape of the letter “V”.
• Return to starting position.

Perform 3 sets of 7 reps.

16. Vertical single-arm deadlift

Muscles: rhomboid, deltoid, lat, and cortex

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator.
• Take one loop with your right hand and increase the resistance by adjusting the range.
• Get closer to the simulator. Your hand should remain straight, stand on your heels with your socks extended. The body should be inclined at 60 °. This is the starting position.
• You can hold your left hand parallel to your right, just do not hold the loop with both hands.
• Without bending your knees, straighten up a little.
• Return to the starting position and pull the left hand back, bending it at the elbow.
• Straighten again and extend your left-hand parallel to your right.

Perform 2 sets of 10 reps.

17. TRX rows

Muscles: upper back and shoulders

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator.
• Take the loop with both hands.
• Get closer to the simulator and lean back. Stand on your heels and stretch your toes. The body should be inclined at 60 °. Make sure your arms are extended and your neck, back, hips and legs are in one line. This is the starting position.
• Bend your elbows and pull forward without bending your knees. Spread your elbows in such a way that at the final point your arms are spread out and your hands are right near your ears.
• Return to starting position.

Perform 2 sets of 10 reps.

18. Single-arm TRX row

Muscles: lat muscles, shoulders, abs, quadriceps, and biceps

The technique of execution:

• Fix the TRX simulator to a door or any other tall simulator.
• Take one loop with your right hand.
• Get closer to the simulator and lean back. Stand on your heels and stretch your toes. The body should be inclined at 60 °. Make sure your arms are extended and your neck, back, hips and legs are in one line. This is the starting position.
• Turn left, while the left hand should remain straight and be directed downward. Look at the floor. You should feel tension in your right arm, shoulders, and upper back. Do not bend your knees.
• Return to starting position.
• Perform this movement 10 times, and then repeat the exercise with your left hand.

Perform 2 sets of 10 reps.

Now you know which TRX loop exercises are the most effective. You can perform them at home at any time. And most importantly, in addition to a toned body, you will get a number of additional benefits.

The benefits the fitness for women

• Helps tidy up your body by burning fat
• Increases Stamina
• Improves posture and a sense of balance
• The simulator is convenient in that it can be used wherever convenient for you.
• During training, you will enjoy every minute
• Helps you gain confidence in your body.
• After 60 minutes of training, you will feel great

What about security? In general, TRX loops are pretty safe. Nevertheless, we will give you some tips on how to maximize your training safety.

TRX exercises safety tips

• Always do a warm-up before training (this applies to any workout)
• Make sure the treadmill is properly secured
• Choose suitable and comfortable clothes and shoes
• Perform each exercise carefully
• During the workout, use the whole body, do not forget to strain the muscles of the core

Training with the TRX is one of the best ways to get back in shape. It is also ok if you use different supplements under your doctor control: you can check steroids ratings here. You can work on your figure without lifting a barbell, kettlebell, or dumbbell. With the help of your body weight and proper posture, you will achieve results that everyone will talk about. What are you waiting for? Start your TRX training today!