A resistance band is an exercise tool that can be used to target the belly with ab exercises. Resistance bands are sometimes called exercise bands. These bands are used for strength training and work by resisting when pulled on like a rubber band. Bands firm your abdominal muscles to decrease size but should be used along with cardio exercise such as swimming and hiking to burn body fat. Ab exercises with the band target the stomach, but they cannot spot-reduce belly fat; nor can cardio.
Twists
Step 1
Attach the middle of the band to a secure object at waist height, or ask a workout buddy to hold it for you to do resistance band twists. Resistance band twists target the obliques, which you might think of as the love handles. Grasp the ends of the band between your hands with your arms straight. Turn sideways but keep your arms pointing toward the object.
Step 2
Pull your arms straight across your body and twist your shoulders away from the object. Do not let your arms steal the obliques' job. Twist the arms with the torso. Keep the hips and legs from moving.
Step 3
Return your arms to the starting position between each repetition. Complete a set of as many reps as you desire and then turn around to equally work the other side.
Abdominal Crunches
Step 1
Lie on the floor with a band attached to a sturdy object at floor height behind you to do resistance band abdominal crunches. Target your rectus abdominus with this exercise, which is the muscle of your belly that looks like a washboard on the surface. Bend your knees and place your feet on the floor.
Step 2
Grasp the ends of the bands and hold them next to your head with your elbows bent at 90 degrees above your shoulders. Scoot forward until the band is taut. Lift your head and shoulders toward your knees. Move your arms with your body as one unit.
Step 3
Lie back down slowly, coming all the way to the floor one vertebra at a time.
Single-Arm Cable Side Bend
Step 1
Attach the middle of your band to a stationary object near the floor. Hold both ends in your right hand and turn sideways.
Step 2
Step away from the object until the band is taut with your arm straight. Squeeze your abs in and stand up straight. Lean to the left and do not bend your arm.
Step 3
Stand up straight. Finish the desired number of reps and then turn around to do a set on the left.
Two-Arm Cable Side Bend
Step 1
Stand on the middle of the band and hold an end in each hand with your arms at your sides. Squeeze your abs and stand up tall.
Step 2
Lean first to the right without rotating your shoulders. Stand up straight.
Step 3
Lean to the left. Return to the start. This completes one rep on each side.
Tips and Warnings
- To make the band crunches harder, place a Bosu ball with the round side up on the floor and lie your middle back on the ball. Then perform the exercise the same way. Do two sets of 12 to 20 reps of ab exercises three days a week. Do 30 to 60 minutes of cardio five days a week to lower your body fat percentage.
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