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Try The Best TRX Core Workout Ever

Using a suspension trainer like a TRX is one of the best ways to get a strong, defined core. The loop-and-strap system might look relatively unassuming, but it forces your center to keep your body stable as you move, thereby working not just your major muscles, but all of those smaller stabilizers too. Try this challenging workout to tone your midsection, improve your posture and increase the efficiency of your running form.

TRX Ab Workout:

Plank: Five 10-second holds with 5-second rest between
Hamstring: 10 reps on each leg alternating
Body Saw: Five reps
Bottom Up Squat: 10 reps
Chest Press: 10 reps

Repeat entire circuit 2-3 times.

TRX Bottom Up Squat

Improve mobility in the hips and ankles while warming up the entire body for any training session. This exercise also teaches you how to engage your core and arms to improve your running posture, key for efficient breathing and arm drive.

Set Up: Stand facing the anchor point holding the TRX handles in front of you with your feet about hip width apart. Squat down and curl yourself up with your arms. Hop around a little until you get in a position where you feel like you could let go of the Suspension Trainer and you wouldn’t fall back.
Movement: Brace your core and drive through your feet to stand up. As you stand up, rotate your palms around until you are performing a triceps press.  Reestablish your plank at the top of your squat. Lower your hips down and back to return to the bottom of the squat.

TRX Hamstring Runner

Develop your posterior chain, hamstrings, lower back and glutes to help correct imbalances not only from front to back, but also from side to side

Set Up: Lay on your back with your heels in the foot cradles, directly under the anchor point. Drive your heels down, squeeze your glutes and brace your core to lift your hips. Imagine you are performing a plank on your back.
Movement: Without letting the straps slip, draw one knee toward you and keep your other leg out straight. Try to focus more on keeping your non-moving leg straight, instead of your moving leg. Press your foot back out and repeat on the opposite leg.


TRX Chest Press

Think of this move as a moving plank instead of a chest and arm exercise. With this movement you are developing integrated core strength and stability to improve your running posture and arm drive.

Set Up: Stand facing away from the anchor point holding the handles of the Suspension Trainer out in front of you. Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are all in line.
Movement: Bend your arms at the elbows to lower yourself down in one controlled motion until your palms are at the side of your chest. Brace your core and squeeze your glutes to reestablish your plank, then drive your hands through the handles until your arms are fully extended out in front of you.

TRX Plank

Developing a strong plank will help you keep your chest upright and open to improve your breathing and arm drive.

Set Up: Start on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders.
Movement: Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Lower your knees to the ground.

TRX Body Saw

Now that you can perform a plank, challenge your core stability and incorporate some integrated shoulder mobility to improve your arm-drive mechanics.

Set Up: Start on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders.
Movement: Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Slowly rock forward and back just a few inches. Stop before you feel any strain on your lower back. Lower your knees to the ground.

Related: 8 TRX Moves That Increase Strength

Team WR

Team WR represents the Women's Running staff and community behind the magazine and womensrunning.com. The team was created in July 2014 when Women's Running underwent its first re-design since it debuted in 2009. Collectively, Team WR has run everything, from marathon, to half, to novelty runs, to ultras, to 10K and 5K races, to obstacle events, to triathlons.