Michael Lancaster, a TRX-trained personal trainer at Dubai's Platform 3 gym, demonstrates the last exercise in our eight-part weekly series of TRX workouts. Do this move alone, or incorporate it into your own fitness routine to create a comprehensive total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we have collected the workouts and posted video demonstrations.
1. Adjust the TRX to mid-calf length. Lay on your side with both feet in the foot cradles. The foot on top should be slightly in front, keeping the locking loop even. Rest on your elbow, placing your other hand on your hip.
2. Lift the hips up off the floor, keeping the body straight.
3. Slowly lower the hips until they are almost touching the floor, then return to the starting position.
Key point: try to avoid swinging the legs and make sure you keep the core and legs tight.
Progression/variation: to make the move easier, place the none-active hand on the floor.
Muscles targeted: obliques, core, shoulders.
Sets and reps: 1 to 3 sets of 15 to 20 reps, with 30 seconds to 1 minute rest between sets.
Platform 3 sell TRX Suspension Trainers for Dh950. They can also be purchased from major sporting shops throughout the UAE.