A suspension trainer is a game changer that brings a new dimension to your fitness routine. It offers an unparalleled blend of functionality and convenience. But how can you tailor your fitness level for suspension training?
That’s what this guide is here for! Here, we will unveil the best suspension trainer exercises. Read on, and get ready to harness the power of gravity and your body’s own resistance!
Benefits of Suspension Trainer Exercises
Suspension trainers are a fitness enthusiast’s dream! They offer a plethora of advantages that cater to a wide range of fitness goals and levels. One standout benefit is their ability to engage multiple muscle groups simultaneously. The unstable nature of suspension training forces your body to stabilise itself. This leads to a more comprehensive workout that targets muscles from head to toe.
Furthermore, they excel at improving core stability. This gym apparatus activates your core muscles to maintain balance and control. Over time, it fosters a strong and resilient core.
Another remarkable feature is their adaptability. They can be easily adjusted to modify the intensity of an exercise, e.g. a 30 minute HIIT. This makes them suitable for beginners and advanced athletes alike. Overall, provide a versatile platform that accommodates your fitness journey.
Top 5 Suspension Trainer Exercises
1. TRX push-ups
To set up for TRX push-ups, attach the suspension trainer handles to a sturdy anchor point at chest height. Begin in a plank position with your feet suspended in the foot cradles.
Maintain a straight line from head to heels as you lower your chest toward the ground. Push back up to the starting position. Focus on a controlled movement to engage your chest, shoulders, and triceps effectively. Keep your core tight to stabilise your body throughout the exercise.
Top tip: Perform this exercise with a thick workout mat for added comfort and stability.
2. Suspended rows
For suspended rows, secure the suspension trainer overhead. Hold the handles, lean back, and keep your body straight. Pull your chest toward the handles, squeezing your shoulder blades together.
This exercise squarely targets your upper back and biceps. Remember to keep your core engaged and avoid excessive arching in your lower back. Maintaining proper posture ensures maximum benefit and minimises strain on your lower back.
3. TRX squats
Set up TRX squats by adjusting the straps to waist height. Hold the handles at your sides and step back to create tension. Lower into a squat position, pushing your hips back and bending your knees.
TRX squats amplify the benefits of regular squats. They engage your lower body muscles while challenging your stability. The suspension trainers encourage you to maintain balance throughout the movement.
4. Hamstring curls
Perform hamstring curls by lying on your back and placing your heels in the foot cradles. Lift your hips off the ground and bend your knees, bringing your feet toward your glutes.
This exercise effectively targets your hamstrings and glutes, enhancing lower body strength. Adjust the difficulty by extending your hips higher or opting for single-leg curls. Remember to keep your core engaged and hips lifted for optimal results.
5. Plank with knee tucks
Execute a plank with knee tucks by starting in a plank position with your feet in the foot cradles. Bring your knees toward your chest, engaging your core muscles. This movement intensifies the workout for your entire core.
Maintain a neutral spine and avoid letting your hips sag. Controlled movements are key to reaping the full benefits while preventing back strain.
Top tip: Consider incorporating a balance pad for a more amplified challenge. The soft and unstable surface of the pad engages additional stabilising muscles. This heightened instability also requires greater control and coordination. We recommend doing so only when your body is ready for it.
Tips for Effective Suspension Trainer Workouts
For beginners, begin with fundamental exercises to build a strong foundation. Prioritise proper form and controlled movements to ensure safety and maximise results.
As you progress, gradually increase the intensity. Including the complexity of your workouts through progressive overload. This approach fosters continuous improvement. It allows you to challenge your muscles while minimising the risk of overexertion.
Round-up
Incorporating suspension trainers offers versatile and efficient workouts. Try these exercises for a comprehensive full-body workout that can be enjoyed anywhere!
Why not incorporate suspension trainers into your at-home workouts? If you’re working on mastering push-ups, try using rotating handles for added support.
To ensure comfortable use, consider wearing workout gloves. And after an intense session, make friends with this spiky foam roller. It’s your ticket to muscle relaxation, improved circulation, and increased flexibility!