Resistance Band Exercises For Abdominals

Resistance bands are strong, portable elastic bands with various resistance levels that can be used almost anywhere. Unlike free weights, the resistance of the band changes with the tension and range of motion applied to it because if you pull harder, the resistance increases. For abdominal training, bands also provide eccentric loading (force reduction) in which you have to actively reduce the tension of the band to its original length. This causes greater tension to the muscles trained.

Ball Crunch With Band

Adding resistance to the ball crunch with a band can help stimulate greater strength of the rectus abdominus and the stabilizing muscles in the spine. This exercise is only for those who have healthy backs and strong core. Hook the band over a sturdy horizontal bar (such as a squat bar on a Smith machine) or on the hook of the cable machine. Rest your lower back and buttocks on a stability ball and grab each band's end with each hand. Keep your head off the ball. Exhale and lift your shoulders off the ball while keeping your arms straight above your head. Slowly return to the start position and repeat. If you can't not do so without straining or out of form, use a lighter band or don't use one at all.

Stationary Standing Chop

The chop pattern with a resistance band strengthens every trunk muscle and fascia by generating force diagonally across the body, like an X-pattern. This exercise can help correct left-right asymmetries of the core and improve core stability and posture.
Hook the band on a cable attachment and set it to the highest height. Grab both ends of the band and stand with your left shoulder facing the point of attachment. Pull the band toward your chest and down to your right hip without rotating your torso. Reverse the movement back to the start position and repeat.

Stationary Standing Lift

The lift is the mirror image of the chop. The setup is the same, except you lower the cable attachment to its lowest point. This is more challenging than the chop because you fight gravity to do the lift.
Stand in the same position as the chop. Pull the band diagonally up and across your body, turning your torso and left hip. Reverse the movement slowly and repeat. For both the chop and lift, if one side is more difficult than the other, do an extra set on the more difficult side.