Starting Position: Place your feet securely into the foot cradles positioned directly under the anchor point. Apply downward pressure with the tops of your feet by pointing your toes. Lie flat on your stomach with your hands placed shoulder-width apart, under your shoulders and fingers facing forward. Brace your torso by engaging your core/abdominal muscles. Keep the butt (glutes) and thigh (quadriceps) muscles engaged and strong.
Upward Phase: Exhale and slowly press your body off the floor until your elbows are straight (plank position) Keep your head and spine aligned. Do not allow the low back or ribcage sag or ach. Do not allow the hips to hike upward. Keep the glutes and quadriceps contracted to maintain hip stability. Your feet should be together throughout the exercise and avoid any back and forth swinging of the TRX straps.
Downward Phase: inhale. Bend your elbows and lower your body toward the floor in a slow and controlled manner. Touch your chin or upper chest to the floor. Keep the torso rigid. Do not allow the low back or ribcage sag or ach.
Exercise Variation: The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from under the anchor point of the TRX.
Using the TRX certainly enhances the appeal of many exercises; however, trainers and individuals should not participate in these advanced exercises until they can demonstrate capability to effectively stabilize their lumber spine (low back) with their core muscles.