As the years roll by, maintaining a consistent exercise routine becomes paramount. However, traditional forms of exercise can often prove challenging for those who are older, heavier, weaker, or less mobile due to various reasons. The solution? Suspension trainer straps. This incredibly versatile fitness tool uses your body weight and gravity to allow you to perform a multitude of exercises, regardless of your fitness level.
Assisted Pushups
One of the most basic exercises that can be done with suspension straps is the assisted pushup. To do this exercise, start in a plank position with your hands on the straps. Then, bend your elbows and lower your body down until your chest touches the ground. Use your feet to push yourself back up to the starting position.
To make this exercise easier, you can place your feet on a chair or other elevated surface. To make it more challenging, you can raise your feet off the ground or do the exercise with your hands closer to your body.
Assisted Rows
Another basic exercise that can be done with suspension straps is the assisted row. To do this exercise, start in a kneeling position with your hands on the straps. Then, row your body up until your chest touches the straps. Lower yourself back down to the starting position.
To make this exercise easier, you can place your knees on a chair or other elevated surface. To make it more challenging, you can stand up and do the exercise with your feet shoulder-width apart.
Assisted Pullups
Pullups are a great way to work your upper body, but they can be challenging for some people. If you are unable to do a regular pullup, you can do an assisted pullup with suspension straps.
To do an assisted pullup, start by standing on a chair or other elevated surface with your hands on the straps. Then, jump up so that your chin is above the level of the straps. Lower yourself back down to the starting position.
To make this exercise easier, you can place your feet on a higher surface. To make it more challenging, you can stand on a lower surface or do the exercise with your feet off the ground.
Assisted Squats
Squats are a great way to work your lower body, but they can be challenging for some people. If you are unable to do a regular squat, you can do an assisted squat with suspension straps.
To do an assisted squat, start by standing with your feet shoulder-width apart and holding the straps in front of you. Then, bend your knees and lower your body down until your thighs are parallel to the ground. Stand back up to the starting position.
To make this exercise easier, you can hold onto a chair or other sturdy object for balance. To make it more challenging, you can do the exercise without holding onto anything.
Other Assisted and Assistive Exercises
In addition to the exercises listed above, there are a number of other assisted and assistive exercises that can be done with suspension straps. These include:
- Assisted lunges
- Assisted hip extensions
- Assisted hamstring curls
- Assisted core exercises
Tips for Modifying Exercises
The exercises listed above can be modified to make them more or less challenging depending on your fitness level. Here are a few tips for modifying exercises:
- To make an exercise easier, you can use a lower starting position, use your feet for support, or do the exercise with less weight.
- To make an exercise more challenging, you can use a higher starting position, do the exercise with no support, or add weight.
- You can also modify exercises by changing the tempo or the number of repetitions.
Suspension trainer strap workouts can be a great way to get a full-body workout, even if you are
Suspension Training: An Overview
Suspension training involves the use of straps that leverage gravity and the user’s body weight to complete a wide range of exercises. Each exercise is performed with the intent to develop strength, balance, flexibility, and joint stability simultaneously. What sets suspension training apart from other types of exercise is its adaptability. Suspension straps can easily be adjusted to accommodate your fitness level, making it an excellent option for individuals with varying degrees of strength and mobility.
Assisted Exercises Using Suspension Trainer Straps
Assisted Push-ups
Traditional push-ups can be difficult to perform, especially for those with limited upper body strength. However, with the use of suspension trainer straps, push-ups become significantly more accessible.
- How to do it: Stand facing away from the suspension trainer’s anchor point, grasp the handles and lean forward so your body is at a slight angle. Lower your body towards the floor by bending your elbows, keep your body straight and aligned. Then, push back up until your arms are straight. The more upright your body is, the less challenging the push-up is.
Assisted Rows
Assisted rows using suspension trainer straps are excellent for strengthening the upper body and improving posture.
- How to do it: Stand facing the suspension trainer’s anchor point. Hold the handles with your palms facing each other. Lean back, keeping your body straight, until your weight is on your heels and the straps are taut. Pull your body towards the handles by bending your elbows. Slowly return to the starting position.
Assisted Pull-ups
Pull-ups are considered one of the best exercises for upper body strength, but they can be challenging for many. Suspension straps can make this exercise much more manageable.
- How to do it: Set the suspension straps at a low level. Sit beneath the anchor point with your legs extended in front of you. Grasp the handles and lean back slightly. Pull your chest up to the handles while keeping your body straight. Lower your body back down slowly. For a less challenging variation, you can bend your knees.
Assisted Squats
Squats are a fantastic lower body exercise, and using suspension trainer straps can provide the necessary support to perform them safely.
- How to do it: Stand facing the suspension trainer’s anchor point, hold the handles in front of you at chest level. Lower your body as if you were sitting back into a chair, keeping your chest lifted and your knees over your ankles. Push through your heels to return to the standing position.
These exercises should be performed with proper form to ensure safety and effectiveness. Always consult with a fitness professional if you are unsure about the correct technique.
Suspension trainer straps are more than just a fitness tool; they are a means of empowerment. They enable those who may have felt restricted by their physical abilities to take back control of their bodies and their health. With regular practice, suspension trainer strap workouts can lead to improved strength, better balance, increased mobility, and a greater sense of independence. Embrace this versatile exercise method and reap the benefits of a healthier, more active lifestyle.
Related Content
- The benefits of using TRX suspension straps every day and the benefits and effects on your body, health, and fitness
- How to Do 10 Pull-Ups (Even If You’re a Beginner)
- How pushups, sit ups, squats, jumping jacks/side straddle hops, pull ups, dips, and running are the best workout for health and fitness
- What is Maffetone Strength?
- Best Packs for Slow Jog Commuting