How to do a TRX Bodysaw
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Bodysaw
Instructions for Proper Form
The TRX Bodysaw strengthens the core, focusing on the abdominal muscles and obliques by extending the traditional plank's range of motion. This variation not only increases the intensity of the workout but also significantly improves stability and core endurance, making it a superior choice for core conditioning.
- Lie your stomach on the floor with your elbows bent and positioned underneath your shoulders with the tops of your feet positioned in the TRX straps a foot off the floor. Lift your hips and knees off the floor before moving your shoulders forward over your elbows. Return to the starting position and repeat for the allotted repetitions.
Sets & Reps Calculator
Average TRX Bodysaw standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
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Alternatives & Variations to TRX Bodysaw
1. TRX Pike
24 mSCORESWAPPED 35 TIMESFocusing on abdominal strength and flexibility, the TRX Pike is a challenging core exercise that also targets the shoulders. The use of TRX straps adds an element of stability training, making the pike movement more intense and beneficial for those seeking to improve core strength and flexibility.
2. Plank
92.8 mSCORESWAPPED 18 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
3. TRX Ab Rollout
62.3 mSCORESWAPPED 11 TIMESSimilar to the traditional ab rollout, the TRX Ab Rollout challenges the core muscles through an extended range of motion. This exercise strengthens the abdominal muscles, improves core stability, and enhances shoulder strength, making it a powerful tool for building a strong, functional core.
4. Ab Rollout
70.3 mSCORESWAPPED 10 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel
5. TRX Mountain Climbers
55 mSCORESWAPPED 9 TIMESCombining cardiovascular training with core strengthening, TRX Mountain Climbers increase the challenge by adding instability through the TRX straps. This variation enhances core engagement and overall endurance, making it a more intense and effective version of traditional mountain climbers.
6. Plank Body Saw
44.7 mSCORESWAPPED 7 TIMESPlank Body Saw is a variation on the standard Plank, adding dynamic movement to further challenge your core. By rocking your body back and forth while maintaining a plank position, you increase instability which forces your core to engage more intensely. This exercise is great for building strength and stability in the abs, obliques, and lower back.
7. Ab Crunch Machine
96.1 mSCORESWAPPED 7 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
8. Bicycle Crunch
91.8 mSCORESWAPPED 6 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
9. TRX Suspended Plank
51.7 mSCORESWAPPED 6 TIMESThis exercise is a variation on the more standard Plank. By placing your feet in the TRX straps, and suspending them over the ground, you add significantly more instability to this exercise. This helps further engage your core as you need to stabilize the movement even more than a standard plank. This is a great exercise for anyone looking to make their planks a bit more challenging.
10. Leg Raise
96.5 mSCORESWAPPED 6 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.