12 Best TRX Exercises For Women

Searching for the Best TRX Exercises For Women? Our guide to your rescue.

 

If you have ever been to the weight room in the gym, you might have seen the TRX Suspension Trainer. It comprises two bands with foam padded handles, which locks you in place. TRX Band helps in bodyweight workouts and helps to enhance your flexibility, mobility, strength and endurance. 

Well, if you don’t enjoy going to the gym, you can install it at your home (where you have enough space) as well. 

The TRX suspension trainer has got tons of benefits, as it helps you build strength without pressuring your joints. Isn’t that amazing? 

If you’re a beginner, you can get a workout plan focusing on one part or full body. If you want to practise this at home, you can do it with the help of the TRX app, it comes with a free one-year subscription along with the suspension and door anchor. It will guide you indefinitely and will help you do the exercises. If you’re still sceptical and don’t know where to start, read the whole article.

We have researched and come up with the best TRX exercises for women. 

 

Tips for Beginners

1. Focus on the basics. There are a plethora of exercises, but don’t jump the gun! In the beginning, keep your focus on the fundamentals and take it slow.
2. Keep close attention on the form. It’s crucial to focus and ace the form, as if you’re in the incorrect form, you won’t be able to make the most of it. Hence, instead of making the variations in the move, give attention to building the form. Once you start focusing on the correct form, you’ll be surprised to see the gradual progress. 

 

12 Best TRX Exercises For Women

#1. Plank

You might’ve done the planks before, but doing with the TRX bands is a completely different experience. Doing the plank with TRX is more challenging as your feet are suspended indefinitely and helps to keep your body in a straight line. 

Steps required to do Planks:

1. Keep your feet in the cradle and start adjusting the strap while keeping them away from the band.
2. Keep your forearms apart and parallel to the ground with the hands under your shoulder and knees resting on the ground.
3. Slowly lift off your knees from the ground, start forming a straight line, protruding your tailbone.
4. Hold the straight position from the top to the heels for about 30-40 seconds and then bring the knees back to the ground in a resting position.

By practising, you can go for a higher plank.

 

#2. Mountain Climbers

Before going for mountain climbers with TRX, consider getting yourself tested, as it fastens up your heart rate while keeping the abs tight. It is a great workout for your upper body as well.

Steps required to do Mountain Climbers:

1. Place the feet in the cradle and take a plank position, keeping your hands under the shoulder, your cores and glute tight. This will help you maintain a straight line and will prevent your hips from dipping while maintaining the posture. 
2. Slowly bring the right knee towards your right elbow while keeping your left leg extended. Likewise, do it for the left knee as well. Continue doing the exercise for about 40 seconds. 

 

#3. Plank Pike

This workout is great for your abdominal muscles, shoulders and arms. It works as core stability and is great for the body.

Steps required to do Plank Pike:

1. Take a plank position with arms and legs in a straight form
2. Raise your hips up and towards your shoulder, while exhaling lift your hips towards the shoulder and while inhaling return to the normal position. Don’t let your hips dip.
3. Continue doing it about eight to ten times.

 

#4. Hamstring Curl

It involves lower body movement. Hence, keep your hips and lower back above the ground during the exercise.

Steps required to do Hamstring Curl:

1. Lie on the ground keeping your feet in the handles of the cradle, arms at both the sides with palms resting on the ground.
2. Raise your butt and lower back above the ground keeping the feet together.
3. Make sure that the hamstring is tight, slowly bring your feet towards the shoulder which will naturally make you but lift higher.
4. While keeping the lower body and butt raised, take your feet back at the starting position. 
5. Continue doing the same for about 40 seconds.

 

#5. Glute Bridge

Make sure you keep your but and lower body lifted throughout the exercise and it is a great exercise for your lower body. Don’t lift your hips too high beyond the capacity.

Steps required to do Glute Bridge:

1. Lie on the ground with heels in the handles of the cradle, arm resting on the floor with palm facing down on the floor.
2. Bring your feet closer, bend the knees and slowly start lifting your butt and lower back off the ground.
3. Tighten your pelvic muscles and push the feet back to the handles while keeping your hips up.
4. Continue doing it for eight to ten repetitions.

 

#6. Wide Grip Row

It’s great for the muscles of your upper body and involves the movement of your shoulder throughout the exercise. 

Steps required to do Wide Row Grip:

1. Keep your feet apart and grab the handle, maintaining it at chest level while extending the arm and keep your back straight and slowly lean back.
2. Keep the bands apart while raising your chest up towards your hands and curl your elbows to the side with the help of your shoulders.
3. Continue doing it for about eight to ten repetitions. 

 

#7. Archer Row

This exercise works great for the chest, shoulders and core. You have to maintain the plank and side plank position throughout the exercise. 

Steps required to do Archer Row:

1. Keep your feet apart and grab the TRX handle with your left hand facing it. 
2. Open your right arm while raising your chest, and slowly lean back in the side plank position,  while extending the other arm. 
3. Hold the grip of the handle with your left arm and bring your right arm back to the position.
4. Likewise, do it with the other arm as well, and continue it for about eight to ten repetitions.

 

#8. Bicep Curl

The Bicep Curls involve the movement of your arm muscles without pressuring your joints. 

Steps required to do Bicep Curl:

1. Keep your feet at a distance apart facing the TRX, now with the help of your palm hold the handle, keeping it at shoulder height and extending the arm. 
2. Slowly lean back and take a stand plank position, keeping the back straight.
3. Maintain the shoulder height, curl the hands and pull yourself back to the position. 
4. Continue doing it for about eight to ten repetitions.

 

#9. Tricep Press

It majorly involves your triceps and shoulders. Keep your body in a stand plank position.

Steps required to do Tricep Press:

1. Keep your feet at a distance apart facing away from the TRX trainer, start extending your arms by holding the handles and keeping the palm away.
2. In the stand plank position, lean forward, bend the elbows and move it to your forehead.
3. Pull your arms back at the starting position. 
4. Continue doing it for about eight to ten repetitions.

 

#10. Jump Squats

Doing jump squats with TRX is great for your lower body. 

Steps required to do Jump Squats:

1. Facing the TRX, keep your feet at distance apart, grab the handles while keeping your palms inwards.
2. Go down on your heels, and lower the butt. Now push back through your heels with a reasonable force to jump up.
3. Continue doing it for about eight to ten repetitions.

 

#11. Jump Lunges

This exercise brings extensive plyometrics movements in the lower body with activating the muscle fibres.

Steps required to do Jump Lunges:

1. Facing the TRX, keep your feet at distance apart, grab the handles while keeping the palm face inward.
2. Take a lunge position by lowering your right body, keeping your foot at a 90-degree angle, by keeping your right foot in front and left behind.
3. Keeping the feet intact and maintaining the posture, push through the legs and switch the position of them, by keeping the left foot in front and vice versa. 
4. Continue doing it for about eight to ten repetitions. 

 

#12. Squats

With the Help of TRX trainers, squats become a more powerful exercise in keeping your legs toned. 

Steps required to do Squats:

1. Keep your feet at a distance apart, hold the handles of the strap while keeping elbows in consonant to your ribcage.
2. Go down to your knees while keeping your back straight, elbows bend and squeeze the glutes and push the body forward. 

 

The Takeaway

By incorporating the TRX suspension training in your workout, it will upgrade your workout, ensuring a toned and fit body. I hope these 12 best TRX exercises for women help you create a workout routine that’ll give you a healthy, fit body.

What’s your favourite TRX exercise and why? Tell us in the comment section below!