TRX with Heidi Sessner: The somewhat different stabilization training

TRX - behind the three letters there are two loops, a lot of sweat and a lot of sore muscles. Muscle chains in particular are trained during TRX training, which makes the exercises incredibly effective in a short time. TRX sling trainers are therefore indispensable in the gym, but also a nice training alternative to the "classic" stability training for at home or in a training camp.

A lack of space and time constraints on a mission left little opportunity for a US Navy Seal to keep optimally fit. The resourceful athlete came up with a simple solution: a combination of belts and parachute straps served him to construct an effective training device. In the field of physiotherapy, the effectiveness of slings for rehabilitation has been known for a long time. In the meantime, however, athletes have also discovered the simple training device for themselves. Trained trainers teach the right handling and know-how for effective training in many studios.

Can be used anywhere

The advantage of the slings is clear. The training device can be attached almost anywhere. Whether at home or when travelling. If Heidi Sessner had had his way, we would have completed the exercises on a palm tree in front of a beach backdrop. We searched in vain for this location and had to be content with the gym instead. However, that didn't stop the effort. Similar to conventional athletic training, some exercises are static and "only" held. Other exercises, on the other hand, are dynamic and are performed several times in a row.

Exercise 1: The squat

This is what is being trained: buttock muscles, core muscles, legs

This is how it works: The starting position is the usual running movement. The foot of the swinging leg is placed in the sling. Now do a one leg squat. In the lowest position, the thigh is parallel to the floor. The foot in the sling moves backwards. Return to the starting position and repeat the exercise.

Note: Do not squat too deep.

Exercise 2: The forearm support

This is trained: trunk muscles, abdominal muscles, back muscles

Here's how it works: hang your feet in the loops hanging just above the floor. Get on the plank and keep your body parallel to the floor.

Note: The upper arms are at right angles to the body. The body is and remains straight – do not hollow your back or hunchback.

Exercise 3: Legs swing in the forearm support

This is what is being trained: buttock muscles, core muscles, legs

Here's how it works: hang your feet in the loops hanging just above the floor. Get on the plank and keep your body parallel to the floor. Keep your feet together and push your body to the right in a controlled manner. Return to the center and repeat the exercise on the other side.

Note: The upper arms are at right angles to the body. The body is and remains straight – do not hollow your back or hunchback.

Exercise 4: jackknife

This is trained: abdominal muscles, core muscles

Here's how it works: hang your feet in the loops hanging just above the floor. Get on the plank and keep your body parallel to the floor. Pull your feet forward with your legs straight. There is almost a right angle between the legs and the upper body.

Note: Keep your knees straight.

Exercise 5: Three Step Exercise

This is trained: trunk muscles, abdominal muscles

Here's how it works: hang your feet in the loops hanging just above the floor. Get into the familiar plank position and keep your body parallel to the floor. From the lying position, the arms are supported one after the other outstretched. Then pull your knees towards your arms. Complete the exercise sequence backwards to the starting position.

Note: Execute slow and controlled movements. The hull stays straight and does not twist.

Exercise 6: Lateral abdominal muscles

This is trained: trunk muscles, lateral abdominal muscles

Here's how it works: hang your feet in the loops hanging just above the floor. Put your arms shoulder-width apart. Pull your knees together towards your left elbow. Return to the starting position and repeat the exercise on the right side.

Note: Execute slow and controlled movements.

Exercise 7: The side plank with rotation

This is trained: trunk muscles, lateral abdominal muscles

Here's how it works: The loops are just above the ground. Hang in the feet turned to the side and place one behind the other. Place your arm under your shoulder and lift your torso off the floor. The other arm is stretched towards the ceiling. Now bring your upper arm under your chest. The upper body makes a 90° turn.

Please note: Legs and upper body are in one line. There is no kink in the torso area.

Exercise 8: Pelvic raises

This is trained: trunk muscles, lateral abdominal muscles

Here's how it works: The loops are just above the ground. Hang the verses in the loops. Lying on your back, your buttocks and lower back are lifted off the floor. The arms lie relaxed next to the body on the floor. Now the verses are pulled towards the buttocks.

Note: Thighs and upper body are in one line. There is no kink in the torso area.

Exercise 9: push-ups

This is trained: chest muscles, trunk muscles, arms

This is how it works: The handles of the TRX trainer are gripped in front of the body at about chest height with the arms stretched out. Stand on tiptoe with your elbows bent. Then return to the starting position and repeat the exercise.

Note: The body forms a line from verse to head. Don't slouch or hunchback.

Exercise 10: Butterfly

This is trained: upper back muscles, core muscles, arms

This is how it works: The handles of the TRX trainer are gripped in front of the body at about chest height with the arms stretched out. Now pull your body towards the handles. Return to the starting position.

Note: The body forms a line from verse to head. Don't slouch or hunchback.