TRX & Bosu Ball Exercises

The TRX is a suspension training tool for resistance training. The TRX has two handles that hang from cables from the ceiling. You can suspend your arms or legs from these handles to make exercises more challenging. The Bosu ball is another piece of exercise equipment that works your muscles through instability because the Bosu ball is half of an inflated exercise ball. You can stand, sit or lie on the Bosu for core and balance training.

Single-Leg Balance on Bosu

The single-leg balance is the most basic exercise for balance training. Standing on one leg on the floor is the easiest method. Standing on one leg on a half foam roll. Airex pad, dyna disc or other balance training tool increases difficulty. This exercise becomes more challenging on a Bosu. To perform this exercise, place the Bosu black side down on the floor and stand in the center on one leg. Work both sides. A harder variation is to flip the Bosu over and stand on the center of the platform.

Lateral Trunk Flexion

Lateral trunk flexion is an example of a core exercise on the Bosu. This exercise looks simple, but the core muscles work hard to keep you from rolling off the Bosu. The obliques also must activate to flex the trunk, making them the prime movers. To begin, lie sideways draped over the inflated side of the Bosu with your legs straight, top leg crossed over the bottom leg so that both feet touch the floor. Next, lift your torso sideways toward the ceiling with your hands behind your head as if to do a crunch. Repeat on the other side.

TRX Side-straddle Golf Swings

The TRX side-straddle golf swings strengthens the chest, back and shoulders, making it an effective upper body exercise. The specific muscles targeted include the erector spinae, lats and rhomboids of the back, all parts of the deltoid shoulder muscles and the pecs. to perform this exercise, stand with your feet greater than shoulder-width apart and hold the handles with the arms straight in front of you. Bend forward with your spine straight. Next, rotate your torso to the right as you point your left arm forward and swing your right arm back behind you. Rotate to the left. Keep your arms straight and your feet firmly planted.

TRX Suspended Lunge

The TRX suspended lunge strengthens the legs, glutes and core. The primary muscles used are the rectus abdominus, transverse abdominus and obliques of the waist, the glutes and the quads. The inner and outer thigh muscles and the calves work as secondary muscles. To perform a suspended lunge, bend your right knee back to 90 degrees and place one handle around the ball of your right foot as you stand on your left leg. Hold your arms bent at your sides as if jogging. Next, lean forward slightly, bend your left knee to 90 degrees and swing your right leg behind you. Repeat on the other side. This exercise improves balance, too.