December 10, 2025, 3:00 am | Read time: 4 minutes

Overview of Pilates and TRX Training

What Pilates Focuses On

The goal of Pilates is to gently and carefully train the entire body. It is characterized by slow, controlled movements that flow smoothly into one another. The exercises are accompanied by calm and deep breathing. This training method primarily strengthens the deep muscles. Additionally, Pilates has a positive effect on posture and can prevent or alleviate issues such as back pain.

What TRX Training Aims For

TRX training is named after the most well-known company for the suspension straps used, but many also know it as suspension training. In this training method, you work with bands, using your own body weight as resistance. With the help of the straps, you can position yourself horizontally, and some positions are also oriented frontally to the bands. Due to the constant instability, you particularly train the deep muscles.

Ideal for Beginners

The special feature of TRX Pilates is its flexible adaptability to individual fitness levels. The TRX straps offer natural support, especially for beginners who have difficulty assuming certain positions in other Pilates variants. The exercises can be performed in a variety of variations and at different levels of difficulty.

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How TRX Pilates Works

When the two training methods are combined, it results in a very sweaty, intense workout session. Classic Pilates exercises are used and combined with the straps.

Exercises

To perform the various exercises, you need a suspension system, which you can find in most gyms. Additionally, you should place a mat underneath.

TRX Suspended Bridges

For this exercise, adjust the bands to just below your knees when standing. Then lie down lengthwise on your back and place your feet in the bands so that your heels are in the loops. Pull your feet in and lift your hips up with a tense abdomen. Inhale as you do this. Then roll down vertebra by vertebra and exhale as you do so.

TRX Half Roll Down

For this TRX Pilates exercise, the bands should also be set just below knee height. Sit on the mat facing the straps. Position your legs at a 90-degree angle and keep your back straight while holding the bands. Pull your feet in to build more body tension. Inhale and straighten your back once more. As you exhale, roll back with a slightly rounded back. Inhale to come back up. In this exercise, it’s important not to lie down but to maintain body tension throughout.

TRX Planks

Place your feet in the loops with the soles facing up. Move your hands forward until you reach the plank position. Then place your forearms on the ground, with your knees initially on the mat. Ensure your back is straight and keep your abdomen tense throughout the exercise. Inhale. As you exhale, lift your legs into the air and push your hips up. Then inhale again and place your knees back on the ground as you do so.

Benefits of TRX Pilates

TRX Pilates is for those who want a change from conventional Pilates or TRX training. Since this combined workout is performed more slowly than usual suspension training, you can focus more on breathing and correct execution. Additionally, it engages the deep muscles more intensively than performing just one of these training forms.

Another advantage of TRX Pilates: It not only strengthens the core but also promotes flexibility and stabilization throughout the body. Especially people who sit a lot or work very one-sidedly often have trouble standing on one leg—TRX Pilates can counteract this. Due to the stabilization exercises, the risk of injury in this workout is very low.

However, there is one thing to consider: If you don’t have a suspension trainer in your gym or are reluctant to visit one, you must account for high acquisition costs. Additionally, the suspension system takes up some space.