Resistance tubing can be added to an abdominal workout as a means of providing resistance or assistance. The tubes are less expensive than the traditional home exercise abdominal machines. They can also easily be packed in a bag for travel.
Types of Resistance Tubes Used for Abdominal Exercise
Although there are many types of elastic resistance items, the jump-rope-like tubes that have a handle on each end are best for abdominal exercise. Most companies sell a special attachment device that allows you to secure the tubing to a stable object.
Tubing Resistance Levels
Every resistance tube manufacturing company color-codes their bands according to the level of resistance. While this may vary from company to company, most manufacturers use yellow for light resistance, green for mid-weight resistance and red or silver for heavy resistance. A company called Bodylastics has designed a clever clip system that allows you to attach a few tubes together. This allows you to increase intensity at smaller intervals. Additionally, since it lets you attach heavy-resistance tubes together, it can provide a more challenging workout.
Tubing for Abdominal Exercise Assistance
Although the tubes are usually associated with adding challenge to an exercise, in some cases, they can provide assistance. For example, the Pilates roll-up exercise is a full sit-up. Many people find it easy to perform the rolling down movement. However, tight hip flexors and a tight lumbar region can make the rolling up movement almost impossible. Wrapping a tube around your feet can help you perform the roll-up movement. It also will provide added resistance to the rolling down action. Be sure to bend your elbows as you roll down. This will shorten the band and provide more challenge. Straighten your arms on the way up. This will lengthen the band to provide less resistance.
Resistance Band Tube Foot Wrap
Some resistance tube abdominal exercises involve attaching the tube to a stable object located behind you. For others, such as the roll-up, the resistance is in front of the body. If you don't have an attachment device, you can perform a foot wrap. Sit in an upright position and wrap the band around your feet. Flex your toes so that they curl toward your body. This will keep the band from slipping away from you. Bring both ends of the band together and use one hand to hold on to the ends. Be sure to hold the band directly underneath the handles. Use your other hand to stabilize the part of the band that is wrapped around your feet. Then, tuck the handle ends of the band under the foot wrap. Grab each handle with each hand. You will end up with two secure loops around your feet.
Types of Resistance Tube Abdominal Exercises
You can use the foot wrap position to add resistance to the reverse curl. Lie on your back and press the handles firmly into the floor. Your feet will be perpendicular to the ceiling. Use your core muscles to lift your pelvis from the floor.
To add resistance to crunches, attach the tubing to a stable object behind you. Hold the handles behind your head.
Resistance tubing is also used in functional oblique training. These workouts use standing rotary movements that resemble golf or tennis. The wood-chop exercise is an example of this type of training. Place the tubing under your right foot. Bring the handles together and hold both handles with both hands. Begin by rotating your upper torso downwards toward your right foot. Then, in a wood-chopping motion, rotate your torso upwards towards your left shoulder. Repeat on the other side.
Training Schedule
Like most strength-training workouts, abdominal resistance tubing workouts should be performed three times weekly. Aim for 3 sets of 12 to 15 repetitions of each exercise. However, quality trumps quantity. When you feel your neck or lower back, your abdominal muscles have stopped working and the other muscle groups have taken over the movement. If you force yourself to continue the exercise, you will actually be training your back and neck to be stronger than your abdominal muscles. Instead, consider altering your body position. For example, if your neck fatigues from performing crunches, relax your upper body and perform reverse curls. Likewise, if your legs tire from being raised during reverse curls, lower them to the floor and perform crunches.
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