women

It takes only one piece of gear (hint, hint) to erase every bulge.

Believe the hype

Trainers swear by it, your colleagues rave about it and the TRX classes at your gym are always packed. Suspension training is officially a fitness craze, and for good reason: it's super-effective, it offers hundreds of exercise options and, because the gear is portable, you can do it anywhere. To help you put the TRX to use, we asked Jay Cardiello, SHAPE's fitness editor-at-large, to share his favourite moves. These exercises work your upper and lower body from multiple angles, targeting every muscle and replicating how you move in real life. That means you won't just get slimmer and stronger all over - you'll also perform better and be less prone to injury. Plus, because you'll need to maintain balance (the straps are wobbly), each move works your core and even your smaller stabilising muscles. Trust us: it won't be long before you're obsessed with the TRX too.

Description: the TRX classes

At the TRX classes

How it works. Try this workout three times a week. If you've never used a TRX, do two sets of each move for 30 seconds in order, moving at a slow, controlled pace. Familiar with the device? Perform three sets.

You will need: A TRX suspension trainer ($200; suspensiontrainingaustralia.com.au, which can be found in most gyms, or a similar training system.

Push-Up

Works chest, arms and core

Description: Push-Up

Push up to return to starting position

Stand facing away from the TRX with feet shoulder-width apart. Hold handles at chest height in front of you, arms extended and palms facing the floor. With body aligned from head to heels, shift weight to balls of feet and bend elbows [shown]. Push up to return to starting position.

Inverted Row

Works back, biceps and core

Description: Inverted Row

Lie face-up under the TRX with knees bent and feet on floor

Lie face-up under the TRX with knees bent and feet on floor. Hold the handles over your chest, arms extended and palms facing each other [A]. Bend elbows, pulling torso up until your body is aligned from shoulders to knees [B]. Extend arms to starting position.

Triceps Extension

Works triceps and core

Description: Triceps Extension

Extend your arms, then bend elbows to return to starting position.

Stand facing away from the TRX with feet hip-width apart. Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you [shown]. Extend your arms, then bend elbows to return to starting position.

High Curt

Works biceps and core

Description: High Curt

Stand facing the TRX with feet hip-width apart. Hold handles at chest height in front of you, arms extended and palms facing up, and lean back.

Stand facing the TRX with feet hip-width apart. Hold handles at chest height in front of you, arms extended and palms facing up, and lean back. Bend your elbows, curling hands toward your head [shown]. Return to starting position.

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