![]() The move: Fully lengthen the TRX straps and stand facing away from the anchor point. ![]() Why you should do it: “The chest press is a great tool to not only teach pushing with proper alignment, but also to engage the core for a strong, stable spine,” says Verstegen. Squeeze your glutes as you return to a standing position. Without leaning backward, lower your hips down and back as low as you are comfortable going. Hold the handles in front of you with your elbows soft, and step backward until there is slight tension on the straps. The move: Adjust the TRX straps to mid-length, and stand facing the anchor point. “The TRX squat will improve hip mobility and squatting mechanics, which can be carried over into the squat rack, movements of daily living and virtually any sport,” Verstegen explains. Why you should do it: Regardless of your fitness level, squats offer incredible benefits. Squeeze your shoulder blades together and pull yourself up while keeping your body straight like a plank. The move: Take one TRX strap from underneath with your feet closer to the anchor point. ![]() Yet by using exercises that target each arm and leg separately - called “unilateral training” - you can unlock tremendous improvements for your fitness and body. Why you should do it: Chances are, most of your exercises target both arms or both legs at the same time like a squat, dead lift or pushup. ![]() Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. The move: With the suspension trainer shortened, stand facing the anchor point. Not only is the TRX row great at targeting your back muscles, you can easily change the intensity by moving your feet closer or further from the anchor point, she adds. Why you should do it: “The row is essential for proper posture,” says Verstegen. Rest by placing your knees on the ground and assuming a position on your hands and knees. Your upper body should be supported by your forearms or your hands in a pushup position. Roll your body over to the right into a plank position, allowing your feet to rotate inside the foot cradles.With your right foot in the left foot cradle, cross your left foot over your right and place it into the right foot cradle. Your knees should be about a foot from the straps. Sit facing the anchor point with the bottom of the foot cradles hanging 8–12 inches above the ground.Pro tip: If you’re having trouble getting your toes in the straps, follow these three steps: Hold for as long as you can or up to 30 seconds. Drive the heels back into the handles, squeeze the calves, quads, glutes, hamstrings and core, and press into a perfectly flat plank. The move: With the straps at midcalf, begin by lying on your stomach facing away from the anchor point and place your toes into the foot cradles. “The ability to keep the body aligned and contracted will lead to safe and successful performances in all other exercises.” Why you should do it: “Establishing a strong core is essential for all beginners,” says Verstegen. With these moves, you’ll jump-start your fitness journey as you build muscle and lose fat. We asked Shana Verstegen, a personal trainer and TRX master instructor, for the top exercises she recommends for beginners to get started using the long, yellow and black straps. You can take it pretty much anywhere - and it unlocks countless bodyweight exercises to help you achieve amazing results. The TRX Suspension Trainer is one of the most versatile pieces of equipment in the gym or your home gym.
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