7 Resistance Band Exercises For Abs

Here is the 7 best resistance band exercises for abs to burn fat and get a fully toned abdominal muscle. This abs exercises will help you to work on entire abdominal including lower, upper and oblique muscle.

Resistance Band Exercises For Abs
Source: mightyfighter.com

Resistance band is a multifunctional trainer for working out all muscles including abs. Such training session can save time, qualitatively train without special simulators, without leaving home.

For those who prefer to work at home or wish to diversify workouts on cable, the resistance band will be an excellent choice for obtaining the desired results.

The functionality of the resistance band is that several muscle groups will be involved in the exercises at once. With resistance band, you can get fully developed abs muscle without going to the gym and it’s easy on joints. Exercises will not enslave muscles, and the result will be visible after a month. Also, with the help of resistance band, you can lose weight and noticeably reduce the fat layer from your stomach.

Resistance Band Exercises for Abs

Here is the 7 best resistance band exercise for abs to burn belly fat and to get toned abs.

1. Cable Crunches

resistance band kneeling ab crunch

Muscles involved: The upper part of the abs and oblique abdominal muscles.

Starting position: Fix the resistance band with the latch to the wall in the upper position and fasten the ends of the band to the two straps. Embrace the straps with your hands with a neutral grip (palms look at each other).

Take a couple of steps back and stand on your knees. Distance from the knees to the wall should be about a meter.

The angle in the knees should under 90 degrees. Lean forward and slightly bend in the lower back. Pull your hands down until the angle in the elbows is straight. Hold your hands in this position until at the end.

Exercise: As you exhale stretch the abs and pull the band down, bending down until the elbows are close to the knees. Squeezing the abs, be sure to round your back. At the bottom, take a short pause and try to press the abs even harder.

Do not use too much load. Too much stress provokes the inclusion of the extensor muscles of the hip, arms and the widest back muscles. Irreproachable technique and a large number of repetitions are two factors that play a decisive role in the development of the muscles of the abs.

Hips, arms, and shoulders should remain absolutely still throughout the exercise. As soon as you begin to bend your legs, the main work is done by the abs, but by the flexor muscles of the hip. If you bend your arms or tilt your shoulders, then turn the twists into a pullover, in which the muscles and the back muscles play the first role.

After you finish moving, do not straighten the case to the end. Hold it parallel to the floor or under an incline so that the abs remains tense even between repetitions.

2. High kneeling cable crunches

High kneeling cable crunches with resistance band

Muscles involved: The upper part of the abs and oblique abdominal muscles.

Starting position: Fix the band with the latch to the wall in the upper position and fasten the ends of the resistance band to the two handles. Stand on your knees with your back to the wall, your feet rest against the wall. Grasp the handles with your upper grip.

Exercise: As you exhale stretch the abs and pull the resistance band down, bending down until the elbows are close to the knees. Squeezing the abs, be sure to round your back. At the bottom, take a short pause and try to press the abs even harder.

The hips, arms and shoulders should remain absolutely still throughout the exercise.

The movement starts from the head and shoulders and gradually flows to the waist. Your task is not to tilt the torso strictly down, namely squeezing the abs, simultaneously to bend your back up

3. Horizontal cable wood chop

wood chop abs
Source: mensfitness.com

Involved muscles: External oblique abdominal muscles. Intercostal muscles.

Starting position: Fix the resistance band with the latch to the wall (door) in the position at the chest level and fasten both ends of the resistance band to one handle.

Stand sideways against the wall and grab the band with both hands. Hands in front of him slightly bent at the elbows. Step away from the wall for a distance of light tension of the resistance band. Legs should be wide, spread out. Statically works on the abs and back.

Exercise: While exhaling, hold the end of the resistance band with slightly bent hands, smoothly, without sharp movements, turn the body on the opposite side of the wall. On an inhalation, smoothly return to the starting position. After completing all the specified repetitions, stand to the wall with the other side and repeat the exercise.

Returning to the starting position, do not relax the tension of the resistance band. The muscles of the abs should remain tense even between repetitions.

4. Standing side cable crunches

side bend with reisistance band

Muscles involved: Oblique abdominal muscles.

Starting position: Fix the resistance band with the latch to the wall (door) in the lower position and fasten both ends of the resistance band to one handle.

Stand up against the wall sideways and grab the handle of the band nearest to the wall. Legs shoulder width apart. Pull the arm out to the side and move away from the wall for a distance of light stretching of the band.

Exercise: As you exhale, bend down in the opposite direction as low as possible. At the extreme point of the slope, make a distinct static pause. On an inhalation, smoothly return to the starting position. After completing all the specified repetitions, stand to the wall with the other side and repeat the exercise.

5. Standing wood chop high to low

wood chop high to low

Muscles involved: The upper part of the abs and oblique abdominal muscles.

Starting position: Fix the resistance band with the latch to the wall (door) in the upper position and fasten both ends.

Stand sideways against the wall and grab the handle of the band with both hands. Step away from the wall for a distance of light tension of the resistance band. Wide legs apart, knees slightly bent. Statically strain the abs and back.

Exercise: On an exhalation, while holding the end resistance band with straight hands, make a chopping movement from top to bottom with turning the body. On an inhalation, smoothly return to the starting position. After completing all the specified repetitions, stand to the wall with the other side and repeat the exercise.

This exercise requires practice. Start with the smallest load and make a movement underlined slowly. Watch for complete immobility of your feet.

Pay special attention to the abs. Do not do the exercise with a relaxed stomach!

Do not pull the band solely with the power of your hands, try to use the abdominal muscles as much as possible.

6. Standing wood chop low to high

wood chop low to high

Muscles involved: The upper part of the abs and oblique abdominal muscles.

Starting position: Fix the resistance band with the latch to the wall (door) in the lower position and fasten both ends of the band or several tubes to one handle.

Stand sideways against the wall and grab the handle of the band with both hands. Step away from the wall for a distance of light tension of the resistance band. Wide legs apart, knees slightly bent. Statically strain the abs and back.

Exercise: On an exhalation, holding the handle of the band with straight hands, make a chopping movement from the bottom up with the body turning. On an inhalation, smoothly return to the starting position. After completing all the specified repetitions, stand to the wall with the other side and repeat the exercise.

Begin by doing the exercise with the least load and do the movement emphatically slowly.

Pay special attention to the abs. Do not do the exercise with a relaxed stomach!

Do not pull the band solely with the power of your hands, try to use the abdominal muscles as much as possible. The amplitude of motion should be maximum.

7. Leg raise

reverse crunch with resistance bands

Muscles involved: The lower part of the abdominal muscles.

Starting position: Fasten the resistance band using the lock to the wall in the lower position. Fasten the ends of the resistance band to the two straps on the legs and lie on your back with your feet to the wall. Straighten your legs and move away from the wall for a distance of light tension of the band. Hold firmly with your hands for a fixed stop, for example, for a thick rope.

Exercise: As you exhale, lift your legs up, slightly bending them in your lap until your legs are perpendicular to the floor. Hold in this position. On an inhalation, smoothly return to the starting position.

The advantage of resistance band is that the load can constantly grow, without having to have a whole dumbbell line or home simulators. With the help of resistance band, you can work absolutely all parts of the body, and the workouts will not bother. With resistance band, you can train at any age, with any physical data and of course, there are fewer chances of injuries. The main thing is to know the extent of everything.

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