Starting Position: Place your feet securely into the foot cradles positioned directly under the anchor point. Flex your ankles and press down with your heels. Gently lie back on a mat/floor with your arms at your sides and palms flat on the ground and legs straight. Engaging your core and your glutes (butt) lift your hips off the floor keeping your body straight and rigid. Use your hands to help stabilize your body. Slowly pull your heels towards your hips. Keep your ankles flexed, toes pointed toward the ceiling. The hips should begin to bend but your torso should remain rigid with your weight bearing on your shoulders. Keep you feet together throughout the exercise.
Upward Phase: Exhale and press your hips towards the ceiling, making a straight rigid line from your sternum bone to your pubic bone. Do not allow your low back to arch. Avoid any back and forth swinging of the TRX straps.
Downward Phase: Inhale and slowly return your hips to your starting position. Avoid any back and forth swinging of the TRX straps.
Progression: The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from under the anchor point of the TRX.
During this exercise, individuals often arch their back to press the hips as high as possible. This increases the stresses on the low back and should be avoided. Contracting your abdominal muscles and maintaining a neutral (flat) spine can reduce these stresses.