Pilates Mat with TRX Suspension

[SinglePic not found]I guess you can tell from my blog entries of late, that I have been playing around with another tool for core training in the past few months, using the TRX Suspension Trainer with both my personal workouts, my private strength/resistance clients and now my Pilates Mat students.

Defying gravity with a new challenge is making all of us stronger, sleeker and determined to continue using the tool.   The tool permits a full and complete range of motion throughout a workout, which in turn creates a more functional, safer and more successful method of training.

While I am never giving up my work with traditional weights, I have begun to enjoy using body weight resistance with the use of the TRX Suspension straps as an alternative workout regimen. Traditional weight training tends to work one muscle at a time which is contradictory to a normal coordinated muscle effort used in most activities in life.  Focusing on only one muscle at a time can lead to overuse injuries and muscular imbalances, as well as potentially limit strength and movement gains.

The beauty of Pilates (and Yoga) and now, with the use of the TRX system, allows for the use of multiple planes of motion, working multiple muscles and joints throughout a workout, resulting in pure and delightful functional training.

In the Pilates4Fitness Studio, I have developed several semi-private trio groups to facilitate using the Reformer, Wunda Chair, Ladder Barrel and TRX Suspension (along with the Bosu) for a rigorous, challenging, core-centric functional training circuit.  We defy gravity and a sense of what is “possible” with these tools.  The mental and physical challenge to the student/client is as invigorating as the smile on each face when the exercise is completed.

The  workouts begin on the mat with a The Hundreds, followed by the traditional Ab Series.  I then move the group to the Pilates reformer and/or Wunda Chair for Footwork followed by a transition to TRX training to repeat, yes, REPEAT the Ab Series and Footwork with the the use of the TRX Suspension Straps.  At the end of this series, the core is on fire and ready to go for any choice of additional work for either the upper or lower body.

Additional exercises are added using the various pieces of studio equipment.  For example, the lower body workout may involve a series of exercises as follow:

• Knee Stretches on Reformer =  Suspended Crunch with TRX
• Running on Reformer = Suspended Running with TRX
• Pelvic Lift on Reformer = Suspended Hamstring Curl with TRX

Upper body exercises may entail:

• Standing Breathing on Tower = Suspended Chest Press/Fly with TRX
• Pull Ups on Wunda Chair = Ab Pikes with TRX

Repetitions are minimal (8-10), as the work is about quality of execution,  movement and flow rather than quantity of reps and sets.Everyone loves the variety of the programming and I love the ability to flow students/clients from “gym work” to “Pilates studio work” without them realizing the change.  After all, the muscle and body movements are the same, it’s the systems,  language and tools that have tended to separate each experience.

Benefits we have noticed with cross training with TRX Suspension

• Improvements in posture and core strength
• Promotes muscle tone and flexibility
• Fostering the health of joints
• Alleviates lower back pain
• Burns Up to 300 Calories per hour!
• Provides a long lasting sense of well being
  

If you are interested in a Group Class locally in Hudson County, check us out on Wednesday(s) 7pm! Share this with a friend via email: eMail