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10 Advanced TRX Exercises To Sculpt A Tight Core & Propel Muscle Growth

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TRX Suspension Training — short for “Total Body Resistance Exercise” — is a non-weight-bearing, resistance training system that utilizes two suspended bands and body weight movements to produce a highly effective, highly versatile workout. Think of it as calisthenics on steroids, with a little bit of equipment involved.

On the surface, TRX is inconspicuous and unassuming. Most people stare down the TRX bands, give a chimpanzee head scratch, do some sort of quasi-pull up looking mess, and then walk away for good. But apply a little creativity, ingenuity, and knowledge and TRX transforms into an ab-chomping, leg-devouring, chest-shredding beast. It’s an extremely versatile system that facilitates 100’s of different exercises — you just need to know what to do.

As an abs connoisseur & fanatic, TRX is the perfect complement to what I call integrated core training (ICT). ICT aims to infuse elements of core stability directly into exercises that are not conventionally geared to blast the abs. Think renegade rows, the BOSU ball shoulder press, or goblet squats — that’s integrated core training at its finest.

Because the TRX bands provide a highly unstable surface, literally EVERY movement requires core stability to a varying degree, including moves ranging from suspended planks to oblique twists. This forces the body into powerful isometric abdominal contractions. An “isometric contraction” is any static contraction that doesn’t involve a change in muscle length; planks, the bottom portion of wall squats, ab v holds, and yoga poses are all prime examples.

The beauty of TRX in the larger fitness picture comes down to one word — variety. It’s the perfect training tool to break up the monotony of weight-lifting, vacillate between exercise types, and effectively ensure that you’ll never get stuck in a plateau. By varying the primary type of contraction, removing weights, and putting your muscles through a much broader range of motion, you’re able to provide a ridiculously powerful impetus for new full-body muscle growth.

With that in mind, here are 10 of my favorite advanced TRX exercises to sculpt a tight core and propel muscle growth forwards. Most of the exercises are extremely challenging and require a solid foundation of strength — don’t be discouraged if you can’t complete the prescribed rep range at first.


10 Advanced TRX Exercises To Sculpt A Tight Core & Lean Physique

*For all exercises maintain strong posture, a flat back, and tight core. No floppy noodles. It’s imperative for maximal effectiveness and injury prevention.


1. TRX Frog Kicks

Emphasis: Core, Lower Abs, Hips


How To:
  1. Start in push up position with both feet in the TRX straps.
  2. Slowly contract your abs, flex your quads, and push both legs out laterally, so that they’re slightly wider than shoulder width.
  3. Using your lower abs, pull both knees in towards your chest.
  4. Squeeze both legs together and kick your legs out straight back into push up position.
  5. Repeat for 20 reps.




2. TRX Suspended Lunges

Emphasis: Legs, Core


How To:
  1. Stand in front of the TRX straps and place your right foot inside both loops. Walk out until your right leg is fully extended. This is your starting position.
  2. Slowly lunge forward until your quad is parallel with the floor and there’s a deep stretch through your butt. Hold for .5 seconds and powerfully thrust back upwards into starting position. Make sure that you maintain strong posture and a tight core throughout.
  3. Complete 12 reps and switch legs.1

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3. TRX Hanging Dips

Emphasis: Triceps, Chest


How To:
  1. Set the TRX straps at waist height.
  2. Grab both handles, flex your triceps, and press your body upwards off the floor into a full extension. This is starting position.
  3. Lean forward slightly to engage the chest, stabilize the arms and torso, and slowly dip downwards until your triceps are approximately parallel with the floor.
  4. Powerfully contract your triceps and chest and push back upwards to the starting position.
  5. Repeat for 10 reps.


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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  1. Photo Credit — []

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