This 6-Move Resistance-Strap Workout Tones Your Abs and Back Like Whoa Hang tight to build strength and jack flexibility. Ture Lillegraven

Maybe you've seen those dangling straps at your gym and wondered, Since when do they offer S&M classes here?

They're actually suspension-training systems, and there are some awesome reasons to strap one on: The contraptions tap your body weight and gravity to turbocharge basic squats and lunges, challenging your muscles in a new way. And oh, the things they'll do for your abs: "Nearly every exercise on a suspension trainer engages your core more than traditional moves do, because they require a lot more balance," says strength and conditioning specialist Todd Durkin, owner of Fitness Quest10 in San Diego, who designed this routine exclusively for WH.

Want a seriously sexy back, too? No problem. "You're working your entire back through pulling movements, which are hard to replicate using your body weight alone," adds Durkin. One last bonus: You don't even need to leave home to use one—you can buy a portable system like TRX for $200 (check trxtraining.com) and easily hook it to a door. So...you up for this or what?

Check out a pin-able, printable graphic of the workout below, then keep scrolling for instructions on each move.

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 PART 1 

Complete three rounds of this circuit, resting approximately 30 seconds between each exercise. Then move on to part two.

 MOVE 1  Squat Jump

Patrick George

Facing the anchor point, grab a handle with each hand, palms facing each other, and step back to create a slight tension in the straps. Lean backward until the straps are fully taut, then sit your hips back and bend both knees to lower your body as far as you can while still maintaining a neutral spine (A). Explode upward into a jump (B) and land softly, keeping your knees aligned with your feet. That's one rep. Do 10.

 MOVE 2  Overhead Triceps Extension

Patrick George

Grab a handle with each hand and turn so you're facing away from the anchor point. Place your feet in a split-stance position and straighten your arms until your fists are at approximately eye level and there is tension in the straps (A). Keeping your elbows shoulder-width apart and pointing forward, brace your core as you lean forward and slowly bend your arms to 90 degrees (B). Reverse the movement, keeping your upper arms stationary. That's one rep. Do 10.

RELATED: This Multitasking Workout Tones Your Whole Body in No Time

 MOVE 3  Curtsy Lunge

Patrick George

Facing the anchor point, grab the handles with your arms straight out, palms facing each other, and step back until there's a slight tension in the straps. Standing tall, brace your core and balance on your left foot (A). With your right foot slightly off the ground behind you, perform a reverse lunge, bringing your right knee behind your left leg (B). Keep your core muscles engaged as you press through your left heel to return to standing. That's one rep. Do 10, then switch legs and repeat.

 MOVE 4  Power Pull

Patrick George

Facing the anchor point, stand with feet slightly more than hip-width apart and grip a handle with your left hand, extending your right arm in front of you (A). Rotate your torso open until you form a T shape with your arms, keeping your right arm straight (B). Pause, then pull your left elbow back in a rowing motion to rotate your torso back toward the anchor point to return to start. That's one rep. Do seven, then switch sides and repeat.

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 PART 2 

Complete two rounds of the following two exercises, resting approximately 30 seconds between each.

 MOVE 1  Pushup + Jackknife

Patrick George

Sit on the floor facing the anchor point. Slip your feet into the foot cradles, then flip your body over and get into a pushup position with your arms straight and your body forming a straight line from head to toes. Bend your elbows to lower your torso until your chest is near the floor (A). Straighten your elbows to press your body up to the top of the pushup position (B); then, keeping your legs straight, immediately drive your hips upward into a pike position (C). Slowly lower your hips to return to start. That's one rep. Do as many as you can with good form.

 MOVE 2  Hip Extension

Patrick George

Sit on the floor facing the anchor point and slip both heels into the foot cradles, then lie flat on your back, knees bent and arms at your sides (A). Brace your core and squeeze your glutes, then press through your heels to raise your hips, pulling your feet toward you, until your body forms a straight line from knees to shoulders (B). Slowly lower back to the starting position. That's one rep. Do 10, holding the final rep for 10 seconds.

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For more workouts and fitness tips, pick up the May 2015 issue of Women's Health, on newsstands now.