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TRX Workout: 7 Moves to Erase Every Bulge

Trainers swear by it, your coworker raves about it, and the TRX classes at your gym are always packed. Suspension training is officially a fitness craze, and for good reason: It's super-effective, it offers hundreds of exercise options, and because the gear is portable, you can do it anywhere.

To help you put the TRX to use, we asked Jay Cardiello, SHAPE's fitness editor-at-large, to share his favorite moves. These exercises work your upper and lower body from multiple angles, targeting every muscle and replicating how you move in real life. That means you won't just get slimmer and stronger all over—you'll also perform better and be less prone to injury. Plus, because you'll need to maintain balance (the straps are wobbly), each move works your core and even your smaller stabilizing muscles. Trust us: It won't be long before you're obsessed with the TRX too.

How it works: Try this workout three times a week. if you've never used a TRX, do 2 sets of each move for 30 seconds in order, moving at a slow, controlled pace. Familiar with the device? Perform 3 sets.

Total Time: up to 15 minutes

You will need: TRX

1. TRX Pushup

A.

Stand facing away from the TRX with feet shoulder-width apart. Hold handles at chest height in front of you, arms extended and palms facing the floor. With body aligned from head to heels, shift weight to balls of feet and bend elbows. Push up to return to starting position.

Sets:

3

Reps:

30 seconds

2. Inverted Row

A.

Lie faceup under the TRX with knees bent and feet on floor. Hold the handles over your chest, arms extended and palms facing each other.

B.

Bend elbows, pulling torso up until your body is aligned from shoulders to knees. Extend arms to starting position.

Sets:

3

Reps:

30 seconds

3. Triceps Extension

A.

Stand facing away from the TRX with feet hip-width apart. Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you. Extend your arms, then bend elbows to return to starting position.

Sets:

3

Reps:

30 seconds

4. High Curl

A.

Stand facing away from the TRX with feet hip-width apart. Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you. Extend your arms, then bend elbows to return to starting position.

Sets:

3

Reps:

30 seconds

5. Lunge

A.

Stand facing away from the TRX with left foot on both foot cradles and hands on hips. (Legs should be extended.) Bend knees until right thigh is parallel to the floor; rise up to starting position. Switch legs to complete set.

Sets:

3

Reps:

30 seconds

6. Knee Drive

A.

Stand facing the TRX and hold handles high in front of you, palms facing each other. Bend left knee 90 degrees, shifting weight to right leg. Bend right knee.

B.

Rise up onto ball of right foot as you lift left knee to hip height in front of you and bend elbows, pulling handles toward chest. Return to starting position. Switch sides to complete set.

Sets:

3

Reps:

30 seconds

7. Hamstring Pull-In

A.

Lie faceup with your heels in the TRX's foot cradles, legs extended and arms straight out to sides in a "T," palms on floor. Lift hips so body is aligned from shoulders to heels.

B.

Bend knees, pulling handles toward you. Extend legs to starting position.

Sets:

3

Reps:

30 seconds