Power Up Your Core With the Resisted Quadruped Rock

Resistance Band Workouts For Abs

Band Exercises For Abs: A Brief Overview

The abdominals are responsible for supporting your rib cage and pelvis. They also play a role in maintaining proper posture and muscle tone. If they aren’t working properly, it could lead to other problems such as back pain or even obesity.

In order to develop these muscles, you need to work them regularly. You will do this through regular exercise routines. One of the most effective ways to build up your abdominal muscles is by doing some type of abdominal training routine that involves resistance bands.

Bands can be used in several different ways; however, one of the best uses is when performing ab exercises. Resistance bands are great because they provide a variety of benefits.

You may have heard of bands being used in bodyweight exercises, but what many don’t realize is that bands can also be utilized for body weight exercises. When you use resistance bands, you get the benefit of having the support provided by the band while still getting a good workout from your own strength.

It’s important to note that resistance bands are not just limited to only being used for abdominal exercises. They can also be used for back exercises, arm exercises, leg exercises and much more.

From the many different types and variations of resistance bands out there, here are some of the best resistance band exercises to work your abs.

1: The Crunch

The crunch is one of the most common exercises for working your abs or what is otherwise known as sit-ups. To do this exercise you don’t need equipment other than a resistance band.

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There are several different ways you can do this exercise, but the objective is to curl your upper body upward against the resistance of the band. This exercise mainly works your upper abdominals, but it also hits your obliques.

Here’s How to Do It:

Secure one end of the band around your feet. Hold the other end in your hands. Lie on your back and then pull your knees into your chest. Put your feet together so they are both touching. This will be your starting position.

Slowly curl your upper body upward while keeping your back pressed firmly onto the floor. You should form a C-curve shape with your upper body. Your head should be the last part of your body to move upward. Hold the position for a second and then slowly lower yourself back to the starting position.

Make sure to keep your feet together and don’t let them separate when you curl up or they may snap the band forward which could cause injury.

2: The Rotation

Rotation exercises are great for targeting your obliques. These lateral muscles are located on your sides and they help you with bending and rotational movements. When doing these exercises, be sure to keep your knees bent and at a 90 degree angle. Don’t lock your knees because this will keep the tension on your abs throughout the exercise.

Here’s How to Do It:

Lie face down on the floor or an exercise mat. Hook your feet under something secure like a couch or a weight bench.You should be in a position that is half-all-fours and half-lying-back-with-your-feet-up. Grab a resistance band in each hand and extend your arms out to the sides so that the band is taut. Move your arms back until they are extended straight above your shoulders.

Your upper body should form a T. Hold this position for a moment. Now, slowly move your arms out to the side until they are again at a 90 degree angle relative to your body. The band will try to pull your arms back toward the center, but resist this movement and push your arms back out until they are once again at the starting position in step 3.

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3: The Punch

Punching is a great way to work your entire core muscles while also working your shoulders and chest. This is a great plyometric exercise that will get your heart racing with its fast pace. You will need a partner to hand you the resistance band. You can also wrap the resistance band around something sturdy so it doesn’t snap back at you.

Here’s How to Do It:

Secure one end of the band in a secure position. A ledge, a pole or even a chair will do. Face your anchor point while holding the other end of the resistance band in your fist. Start with your arm extended out to the side. Punch with your arm and bring your fist forward toward your anchor point.

As you punch, try to keep the tension on the band constant. This will give you a great contraction in your abdominals.

If you want an added challenge you can turn this into a twisting punch. Turn your body and hips toward your target as you punch. Do not twist your upper body or move your feet though. This twisting motion will work the obliques along the sides of your torso.

4: The Bicycle

This exercise is great for getting your rectus abdominis (the “6-pack” muscles) firing at a fast pace. This is a great exercise to do if you have bad posture because it can help to re-train your abs to fire correctly. The hip movement in this exercise can also help to improve sports performance by aiding in hip rotation and stabilization.

Here’s How to Do It:

Start off in a sit-up position with your legs extended and your hands firmly holding onto your knees. This is the start and finish position of the exercise. Begin to alternate bringing your right knee toward your left elbow and your left knee toward your right elbow. As you do this, twist your torso as if you were trying to wring out a washcloth over your head.

Sources & references used in this article:

Core stabilization training for middle-and long-distance runners by M Fredericson, T Moore – New studies in athletics, 2005 – smamiddennederland.nl

Trunk muscle electromyographic activity with unstable and unilateral exercises by A Ellsworth – 2011 – Thunder Bay Press

Gravity‐independent rock‐climbing robot and a sample acquisition tool with microspine grippers by DG Behm, AM Leonard, WB Young… – J Strength Cond …, 2005 – academia.edu