11 TRX Ab Workout Variations

Published: January 23, 2022

The TRX Suspension Trainer is an amazing tool you can use at home or in the gym to train the entire body. Today, we’re focusing on some fun yet challenging TRX ab workouts! These are sure to get your core firing and burn a ton of calories.

I love the TRX because in addition to the great workout it provides, it’s super low-impact as well! Making it a great training choice for everybody. Let’s jump into the list!

1. TRX Standing Oblique Rollout

  • Adjust TRX straps to hip height
  • Grab both straps, facing away from your TRX, with an overhand grip.
  • With feet hip-width apart, core tight, and shoulder blades tucked down and back, let your body gently roll forward onto your toes, letting your arms raise up.
  • Keeping shoulders and core steady, pull arms back down, using your core to generate force, pulling you back into starting position.
  • To make this movement more difficult, step your feet back to increase your incline and increase the resistance of this movement,

2. TRX Plank Saw

  • Start by adjusting the straps to mid-calf height.
  • Place your feet in the footholds, and flip over into a quadruped position from your elbows.
  • Maintaining a tight core and a straight back, lift up through your knees, flexing your toes towards you and pushing the heels back.
  • Pushing through your hands and forearms, shift your body backwards and forwards slowly creating a sawing motion with your body.

3. TRX Crunches

  • Start by adjusting the straps to mid-calf height.
  • Place your feet in the footholds, and flip over into a quadruped position.
  • Maintaining a tight core and a straight back, lift up through your knees, flexing your toes towards you and pushing the heels back.
  • Raise your hips slightly, as you crunch both knees in towards your chest, and then return back into the plank position

4. TRX Oblique Crunch

  • Start by adjusting the straps to mid-calf height.
  • Place your feet in the footholds, and flip over into a quadruped position.
  • Maintaining a tight core and a straight back, lift up through your knees, flexing your toes towards you and push the heels back.
  • Crunch both knees towards the outside of one elbow, twisting at the hips and midsection. 
  • Return to plank position, and repeat on the other side, alternating sides for each rep.

5. TRX Mountain Climber

  • Start by adjusting the straps to mid-calf height.
  • Place your feet in the footholds, and flip over into a quadruped position.
  • Maintaining a tight core and a straight back, lift up through your knees, flexing your toes towards you and pushing the heels back.
  • Keeping even pressure through both legs, drive one knee towards the chest, and alternate legs quickly to perform mountain climber.
  • Make sure to keep your core tight and shoulders stacked above your wrists

6. TRX Pike 

  • Start by adjusting the straps to mid-calf height.
  • Place your feet in the footholds, and flip over into a quadruped position.
  • Maintaining a tight core and straight back, lift up through your knees, pointing your toes away from you and pushing the heels back.
  • Hinge from the hips, as you lift your bum up towards the ceiling, bringing feet in towards you.
  • Come back down into the plank position, and repeat

7. TRX Side Plank

  • Start by adjusting the straps to mid-calf height.
  • Place the bottom foot through the foothold of both straps, and the top foot above the handle on both straps.
  • Maintaining a tight core and straight back, lift up through your hips into a side plank, pointing your toes towards you with feet flexed.
  • Stack your shoulder directly over top of your elbow on the bottom side, and extend your arm straight up on the top side.
  • Keep both shoulders, hips and feet stacked on top of each other for the perfect side plank.

8. TRX Steam Engine

  • To progress into a TRX Steam Engine, take your side plank into a side crunch, by driving both knees in towards you and repeating for reps.

9. TRX Hamstring Runners

  • Adjust straps to mid-calf height
  • Lay on your back, place your ankles in the foot cradles, and rest toes on top of the handle. 
  • Bracing your core and maintaining a neutral spine, lift up through the hips to form a reserve plank.
  • From there, draw heels in towards you one at a time, keeping hips lifted. This is essentially a reverse mountain climber.

10. TRX Resisted Torso Rotation

  • Begin by adjusting the TRX to hip height.
  • Stand sideways of the anchor point, with the inside leg foot forward, and inside hand grabbing one TRX handle up at chest height.
  • With core tight and hips aligned, rotate your body and slowly straighten your arms.
  • Keeping arms straight, rotate back to starting position for some major anti-rotation core work!

11. TRX Atomic Push Up

  • Start by adjusting the straps to mid-calf height.
  • Place your feet in the footholds, and flip over into a quadruped position.
  • Maintaining a tight core and a straight back, lift up through your knees, flexing your toes towards you and pushing the heels back.
  • With hands shoulder-width apart, come down into a push-up, and as you come up, transition into a crunch, and repeat.

I hope you give these TRX ab workout variations a try. Each one has amazing core strengthening and stability to offer and adding these into your workout routine is sure to bump things up a notch! If you need any further help or want to get started with a training regime today, reach out to me!

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