Want a chiseled waistline that actually supports your spine and improves athletic performance? It’s time to show your obliques some love!
The oblique muscles — the secret stars of your core — help you rotate, stabilize, and bend with power and control. And there’s no better tool than the TRX suspension trainer to fire them up in every plane of motion.
Did you know? Unlike traditional ab crunches, TRX oblique exercises train your core in three dimensions, challenging your balance and coordination while building functional strength that carries over to sports, lifting, and even daily activities like picking up your kid or rotating with groceries.
Below are 6 killer TRX oblique exercises with step-by-step instructions so you can target your side abs like never before. Get ready for a rock-solid midsection!
Table of Contents
What Can Happen After 30 Days of TRX Oblique Exercises
| Positive Changes You May Notice | Potential Issues If Done Incorrectly |
|---|---|
| Improved core strength and stability. | Increased risk of back or shoulder strain. |
| Tighter, more defined waistline. | Muscle imbalances if only focusing on obliques. |
| Better posture and reduced lower back discomfort. | Soreness from overtraining without proper rest. |
| Enhanced balance and coordination. | Joint discomfort if form is compromised. |
| Increased confidence in athletic movements. | Possible plateau if exercises aren’t progressed. |
| Stronger rotational power for sports and daily life. | Frustration or demotivation if expecting spot fat loss. |
DOs & DON’Ts for TRX Oblique Exercises
| DO | DON’T |
|---|---|
| Engage your core throughout every movement. | Let your hips sag or arch your lower back. |
| Perform slow, controlled reps for best results. | Rush through exercises with poor form. |
| Keep your shoulders stacked over your elbows. | Allow your shoulders to collapse forward. |
| Maintain a straight line from head to heels. | Twist excessively beyond your comfortable range. |
| Breathe steadily and avoid holding your breath. | Hold your breath, which can increase injury risk. |
| Warm up before starting your TRX session. | Jump into intense TRX moves without preparation. |
| Start with easier variations if you’re new. | Attempt advanced moves without mastering basics. |
Top 6 TRX Exercises
1. TRX Side Plank
How to do it:
- Adjust the TRX straps to mid-calf length.
- Place your feet into the foot cradles so you’re lying on your side, elbow under your shoulder.
- Stack your feet and lift your hips to form a straight line from head to heels.
- Hold for 20–45 seconds per side, keeping your core tight and hips from sagging.
Benefits: Builds static oblique strength, improves spinal stability, and increases shoulder endurance.
2. TRX Oblique Crunch
How to do it:
- Face away from the anchor point in a plank with feet suspended in the straps.
- Keep arms straight under shoulders.
- Bring both knees toward your right elbow, twisting your hips slightly.
- Return to the plank, then repeat to the left.
- Perform 8–12 reps per side.
Benefits: Dynamically engages obliques while reinforcing plank stability.
3. TRX Body Saw with Hip Twist
How to do it:
- From a forearm plank with feet in TRX straps, brace your core.
- Slowly shift your body backward by pushing from your shoulders, like a saw blade moving.
- As you return forward, rotate your hips side-to-side in a controlled twist.
- Repeat for 10–15 reps.
Benefits: Combines anti-extension and anti-rotation challenges, strengthening deep core stabilizers and obliques.
4. TRX Side Knee Tuck
How to do it:
- Start in a plank with feet in straps.
- Bend your knees and pull them diagonally toward your right elbow.
- Return to the plank, then repeat to the left.
- Aim for 8–12 reps per side.
Benefits: Trains oblique crunching motion while challenging your balance and coordination.
5. TRX Standing Oblique Twist
How to do it:
- Stand facing the anchor, feet shoulder-width apart, holding TRX handles with straight arms at chest height.
- Lean back slightly with tension in the straps.
- Rotate your torso to one side, pulling the handle across your body.
- Return to the center, and repeat on the other side.
- Perform 10–15 reps per side.
Benefits: Builds rotational power, mimicking the twisting motions used in sports and daily life.
6. TRX Pike with Side Reach
How to do it:
- Begin in a plank with feet suspended.
- Lift your hips into a pike, driving your butt toward the ceiling.
- At the top, reach one hand under your body toward the opposite side.
- Lower back to plank, then repeat alternating sides.
- Complete 8–12 reps per side.
Benefits: Targets the entire core with a strong oblique emphasis, enhancing dynamic strength and flexibility.
Why TRX Oblique Exercises Are a Must
Obliques aren’t just for aesthetics — they’re essential for:
- Protecting your spine from injury
- Improving posture and reducing back pain
- Generating rotational power for sports
- Supporting efficient breathing by stabilizing your rib cage
Myth-buster: “Side bends alone will give you a smaller waist.” Reality? Spot-reducing fat doesn’t work — but TRX oblique moves can sculpt the muscles underneath, giving your waist a tighter, stronger appearance when combined with proper nutrition.
Pro Tips for Better Results
- Keep your core engaged at all times to avoid arching your back.
- Focus on controlled, deliberate movements instead of speed.
- Combine these exercises with full-body workouts for balanced development.
Final Thoughts
Adding these 6 TRX oblique exercises to your routine will strengthen your entire core, enhance your athletic performance, and help you build the kind of functional strength that looks as good as it feels. Remember, consistency is key — train smart and watch your waistline transform.
Frequently Asked Questions (FAQs)
Can beginners do these TRX oblique exercises?
Absolutely! While TRX exercises challenge stability, beginners can start by reducing range of motion or shortening the duration of each move. Focus on form first — you can gradually increase difficulty as you build strength.
How often should I train my obliques with TRX exercises?
You can train your obliques 2–3 times per week, giving at least one rest day between sessions to allow your core muscles to recover and adapt.
Do TRX oblique exercises burn belly fat?
TRX exercises burn calories and strengthen core muscles, but they don’t spot-reduce fat. Combining them with a balanced diet and regular cardio will help reduce overall body fat, revealing toned obliques over time.
Will TRX oblique exercises hurt my lower back?
When performed with proper form and a strong core brace, TRX oblique exercises can actually reduce lower back pain by improving stability. However, if you feel pain during any exercise, stop immediately and consult a fitness professional or healthcare provider.
Can I do TRX oblique exercises every day?
Your core needs time to recover, just like any other muscle group. Daily intense oblique training isn’t recommended — stick to every other day or 2–3 times per week for optimal results.
Are TRX oblique exercises better than traditional crunches?
Yes! Unlike crunches, TRX exercises challenge your obliques dynamically and engage stabilizing muscles, leading to better functional strength, improved posture, and more effective core conditioning.
