Are You wanting To Shed That Stubborn Fat Around Your Waist and Get Greater Definition?
Are You Searching for Specific Exercises to Make Your Belly Leaner and Look Fabulous at the Beach?
Revealed – The 8 Best Resistance Band Exercises For Great Abs
The human body can be very frustrating at times, don’t you think? Especially when your goal is to lose stubborn belly fat, make your belly leaner, or strengthen your core and pelvic floor.
With all of the conflicting advice out there, more often than not you end up confused and frustrated wondering “what will work”.
The exercises below can be easily used to create a leaner and firmer belly as well as strengthen your core and pelvic floor with the use of a simple resistance band.
Exercises for the Abs
The following exercises specifically target the abdominals (six-pack). More specifically, the main muscles used include the: Transverse Abdominis, Internal and External Obliques, pelvic floor, Multifidus and the Rectus Abdominis.
Benefits
The benefits of these exercises include strengthening, toning and shaping your abs.
Key Teaching Points and Safety
- Posture – Maintain an active core throughout each exercise. This will help you to maintain the correct posture for the exercise and hence gain the best results.
- Breathing – Breathe out as you push and breathe in as you release the tension in the resistance band. It’s not a big deal if you don’t get the breathing right; just ensure you keep breathing. No holding your breath!
- Range of Motion – Try to perform each exercise through a full range of motion, i.e. extend as far as you can whilst maintaining good posture and contract fully to the starting point without releasing tension on the muscles being used. Limit the range of motion if there is any sharp pain at any point in the exercise.
- Speed – Perform each exercise at a slow speed. Aim for 2-3 seconds for the push phase and 2-3 seconds for the release phase.
Exercise Name: Kneeling Crunch
The flat resistance band is the most appropriate for this exercise.
Start position:
- Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at a high position.
- Kneeling on the floor facing the anchor point with one end of the resistance band in each hand. Hold the resistance band in close to your body in front of your shoulders with your arms bent and your head up.
- There should be some tension in the resistance band at this starting position.
End position:
- Facing the anchor point, sitting back on your heels and bent forward with your head toward the floor. The resistance band is held in close to your body.
Action:
- From a kneeling position, bend forward as you move your hips back toward your heels
- Then, return to the start position and repeat.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Exercise Name: Woodchopper
A flat resistance band is the most appropriate for this exercise.
Start position:
- Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at a low position.
- Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands with the hands low and upper body turned toward the anchor point.
- Move away from the anchor point to create tension in the resistance band.
End position:
- Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands with the upper body rotated away from the anchor point with the arms straight and hands in a high position.
Action:
- Whilst holding both ends of the resistance band in both hands, pull the resistance band up and across your body as you rotate your body away from the anchor point.
- Return to the starting position and repeat.
- Once you have completed your set on one side, turn to face the opposite direction and repeat on the other side.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
- The exercise may also be performed with a high anchor point starting with your hands high and finishing low after rotating your body away from the anchor point.
Exercise Name: Reverse Crunch
The loop resistance band is the most appropriate for this exercise.
Start position:
- Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be low to the floor.
- Create a loop with the resistance band and wrap it around the top of your feet. There should be tension in the resistance band in this starting position.
- Lying face up either on the floor or a bench with your feet closest to the anchor point and your legs bent to about 90 degrees with your feet off the floor slightly.
End position:
- Lying face up either on the floor or a bench with your feet closest to the anchor point and your legs bent to about 90 degrees with your knees curled in toward your chest.
Action:
- Curl your knees in towards your chest.
- Slowly return to the starting position and repeat.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Exercise Name: Russian Twist
The flat resistance band is the most appropriate for this exercise.
Start position:
- Sitting on the floor with your legs bent and heels on the floor.
- Wrap the mid-point of the resistance band around the bottom of your feet and grasp one end of the resistance band in each hand.
- Lean your body back to 45 degrees with your arms extended in front of you. There should be some tension in the resistance band at this starting position.
End position:
- Body rotated to one side with one hand across your body and the hand with which you are rotating toward, at your hip.
Action:
- Rotate your body to one side moving one hand across your body with the hand (the one you are rotating toward) at your hip.
- Then, rotate to the other side.
- Continue side to side.
- Ensure that you maintain the natural curve of your lower back as you perform the exercise. This will be made easier by engaging your core.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Exercise Name: Trunk Rotation with Arms Extended
A flat resistance band is the most appropriate for this exercise.
Start position:
- Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest-height.
- Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands.
- Chest rotated toward the anchor point with your arms straight and hands at chest height.
- Move away from the anchor point to create tension in the resistance band.
End position:
- Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands.
- Chest rotated away from the anchor point with your arms straight and hands at chest height.
Action:
- Whilst holding both ends of the resistance band in both hands, rotate your body away from the anchor point maintaining straight arms at chest height.
- Return to the starting position and repeat.
- Once you have completed your set on one side, turn to face the opposite direction and repeat on the other side.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Exercise Name: Band Walk-out (Anti-Rotation)
A flat resistance band is the most appropriate for this exercise.
Start position:
- Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest-height.
- Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands.
- Your chest is facing forward with your arms straight and hands at chest height.
- Move away from the anchor point to create tension in the resistance band.
End position:
- Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands.
- Your chest is facing forward with your arms straight and hands at chest height.
Action:
- Whilst holding both ends of the resistance band in both hands with your arms directly in front of you, step sideways away from the anchor point until the resistance band is too tense to go any further.
- Then slowly walk sideways back toward the anchor point, stopping before all tension is lost in the resistance band. Return to the starting position and repeat.
- Once you have completed your set on one side, turn to face the opposite direction and repeat on the other side.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Exercise Name: Alternate Arm-Leg Extension
The flat resistance band is the most appropriate for this exercise.
Start position:
- Start in a table-top position, i.e. with your hands on the floor directly below your shoulders, and your knees on the floor directly below your hips.
- The resistance band is wrapped around the bottom of one foot with the ends held in the hand on the opposite side. There should be tension in the resistance band in this start position.
End position:
- The hand (holding the resistance band) extended forward and the foot (with the resistance band wrapped around it) extended back.
Action:
- Extend the hand (holding the resistance band) forward and the foot (with the resistance band wrapped around it) back.
- Then, return to the start position and repeat.
- Once you have completed your set on one side, repeat on the other side.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Exercise Name: Pullover with Crunch
The flat resistance band is the most appropriate for this exercise.
Start position:
- Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be low to the floor.
- Lying face up with your head closest to the anchor point, grasp both ends of the resistance band in both hands with your arms extended above your head. There should be tension in the resistance band in this starting position.
- Engage your core so that you maintain correct posture, i.e. the natural arch of your lower back, throughout the movement.
End position:
- Arms extended above your body with your hands above your abdomen with your shoulders and upper back lifted off the floor.
Action:
- Extend your arms from behind your head to above your chest whilst keeping your arms slightly bent throughout the movement.
- Once your arms have reached a vertical position, lift your head and shoulders as you continue to move your arms forward so as to contract your abdominals into a crunch position.
- Return to the starting position and repeat.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
- You can increase the intensity of the exercise by not allowing your upper back to touch the floor between reps.
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