How to perform the TRX sideboard

How to perform the TRX sideboard

• Also Known As: Side Hanging Panels
• Targets: oblique, ventral, hem
• Equipment Required: TRX Suspension Trainer
• advanced level

The TRX side plank is another way to work your oblique muscles using suspension straps and your own body weight. The exercise targets the curves, but also challenges the abdominals, core, and shoulders while suspended from an anchor point.

The suspended side plank performance challenges your body in precarious conditions. This forces you to constantly engage your core and glutes to perform the movement. Instead of a basic side plank on the floor, you hang down from your feet and support the rest of your body weight on your hand or forearm.

The exercises not only work your muscles, but they also help improve balance, stability, and general strength. Adjusting the difficulty level of this exercise is an easy change in your body position. The adjustable belts are suitable for beginners and advanced athletes and can be adjusted to suit all fitness levels.

If you are new to this workout and TRX training, it is recommended that you perform the exercises in stable conditions before adding the instability of the suspension straps. It may also be a good idea to seek advice from a qualified personal trainer or TRX coach.

Benefits

The TRX side plank is an alternative way to work your oblique muscles. This exercise targets your oblique muscles but also challenges your core, especially the quads (lower back muscles) and shoulders as you move.

The balance component of this exercise requires you to engage your core to maintain proper body position throughout the movement. Building a strong core can help improve posture and balance and relieve lower back pain. It also improves neuromuscular response (reflexes) and stability, which can be helpful if you miss a step on the pavement or need to respond quickly to a fallen object.

Performing the TRX side plank, like all suspension exercises, engages multiple muscle groups, making it a quick and effective way to get a full-body workout. Fast, challenging workouts are one of the many benefits of suspension training.

The TRX side plank and other suspension exercises have been shown to have many positive benefits, and studies have indicated the following:

• lean mass gains
• strength booster
• Better stability/balance
• Increase core strength
• Improve cardiovascular health
• Low body fat percentage
• improve blood pressure
• Correcting the imbalance of the body
• Better athletic performance
• Reduce the risk of falling
• best gait (walk)
• Improving functional fitness (daily activities)
• Comfortable and effective alternative exercises.
• More confidence in exercise
• Step by step instructions

The best thing about TRX Training is the portable cables that let you train anywhere. It only requires an area where it can be connected safely and you are good to go.

Before trying this suspended version of the side plank, you should feel very comfortable performing a non-suspended side plank on your forearm. Once you have mastered this step well, move on to this advanced variation.

Follow these easy steps to perform the TRX sideboard:

Attach the cables to a mounting point above your head, and adjust the straps so that they hang down the middle of the leg or about a foot off the ground.

Lie on your side, with your hips aligned with the anchor point.

Place your feet firmly on the footrests. The leg closest to the anchor will be directly in front of the back leg.

Place your elbow or hand directly under your shoulder.

Press into your core, bend your feet, exhale and come up to a side plank position. Maintain a neutral spine that does not allow the hips to sag.

Place your inactive hand on your hip or raise it toward the ceiling in a "T" shape hanging over your body.

Hold the side plank for 8 to 10 seconds or for a predetermined amount of time.

Slowly lower your body back to the starting position, maintaining a solid core and a neutral spine.

Repeat the exercise for a preferred number of repetitions.

Common mistakes

TRX side panel is performed in unstable conditions and with special care.