Stability is key. That may seem obvious in an exercise that purposely makes you less stable so that your body has to compensate by providing the stability, but it’s not that obvious to everyone who tries it. Not engaging the right muscles to make yourself stable can cause injury and make your workout less effective.
You need to keep your whole body stable while doing TRX, and engaging the muscles needed for this will build them up and get you toned. Some muscles are more important than others to engage to prevent injury. The most important muscle group is your core. Core muscles are in your torso and are hidden below the exterior muscles (the ones you can see when they are toned, which people normally focus on.)
The group includes the transverse abdominals, diaphragm, and pelvic floor muscles, among others. You need to have a strong core before you start TRX so that your core can support you (so TRX isn’t a great first foray into fitness – try starting with a trainer or a boot camp to get up to speed.) You need to engage these core muscles and keep your body in proper alignment to provide stability during a TRX workout, otherwise you’ll put too much strain on your lower back and you’ll risk injury.
Though it’s a less serious injury than throwing out your lower back, strap burn is not fun. It happens when your skin rubs against the straps with each movement and scrapes your skin off until it’s raw or open. This commonly happens to the arms when you get a little lazy and let your arms lean on the straps for support.
You’re cheating yourself in two ways when you lean on the straps: firstly, you’re not getting the most intense workout you could be; secondly, you’re scraping your skin off! To prevent this, you need to engage your arm muscles and keep them stable, away from the straps. Get a good grip on the handles and push off of them; this will keep your arms off of the straps.
So if your core is stable and your arms are stable, the next thing to work on is your ankles. When you do moves like the push up or the fall out, you might keep the whole bottom of your foot on the floor, like you would while stretching your calves. While it seems like a stable position, it actually makes your ankles weak. Instead, use the ball of your foot. This will keep your ankles strong and, as MTB Strength Training Systems reports, will help you to complete more repetitions.
Keeping your core, arms, and ankles stable will help you to prevent injuries and get the most out of your workout. If you want results, you’d better stay stable!