Learn about TRX bodyweight exercises and tone your body

Some traditional exercises support the body’s own weight to tone specific muscle groups. These include planks, pull-ups and bench presses, press-ups, parallel bar lifts, one-legged squats or TRX (Total-Body Resistance Exercise).

Bodyweight exercise is an exercise whereby the limbs are supported and the body’s own weight is used to strengthen its own muscles. The TRX kit consists of a nylon strap (with buckles for height adjustment) which is fastened to the wall or ceiling with an anchor point, which has handles at the other end.

This method achieves better results more quickly, as well as combining aerobic and strength training, burning fat and improving flexibility and muscle strength. Best of all, you can do most of these exercises at home.

Benefits of TRX

• It tones all the muscles of the body
• It improves stability and flexibility
• It increases power
• Functional exercises strengthen the core (the body’s centre of gravity) and improve posture
• It is very suitable for rehabilitation
• It reduces the risk of injury, avoiding the risk of bearing excess weight, because the body only needs to support its own weight.
• There is no minimum fitness standard, so it can be adapted to any physical condition and level of difficulty

Simple routines to do at home

1. Rowing: position yourself facing the anchor point and hold the handles with both hands. Lean the body back and then bend and straighten the elbows. 

2. One-legged squats: face the anchor point and hold the handles with both hands, do a normal squat, but keep one leg stretched in the air. The more you lean, the more effort it requires. 

3. Leg crunch: With your back to the anchor point, place your hands (or forearms if you want to make it more difficult) on the floor, and put one foot through each handle. Bend and stretch the legs, keeping your abdominal muscles tight and your back straight.

4. Pelvis: lie face up, with your feet in the handles. Raise the pelvis slightly off the floor and bend the legs. Hold the position, and stretch the legs without resting the buttocks on the floor (try to keep your balance). 

5. Stride: You can do this forwards or to the side. With your back to the anchor point and with just one foot in the handle. Step forward on one leg and bend your knee. Keep the other in the air. 

You will find suspension equipment is installed in a lot of gyms, a good opportunity to start doing TRX. If you have any questions about any of the exercises, ask the monitors.

It is always a good idea to add new physical activities. It stops you from getting bored and encourages you to set new challenges. Come on, try TRX! It’s different and entertaining!

This post is also available in: Italian