Resistance tubes are rubber cords that have handles attached to the ends. They come in various colors, and each color represents a different resistance. These bands make it convenient to get a workout in locations like airports, offices, hotels and homes. The whole body can be worked with rubber tubing, including the abdominal region.
Function
The abdominals are one of the most important parts of the body. They are used when you get up out of chairs, roll out of bed, turn a wrench and throw hay bales into a wagon. If you are an athlete, a lot of power is being generated from your abs when you throw, jump, twist and kick. Abdominal resistance tubing exercises can be done to maintain or improve your core strength for daily activities.
Features
Resistance tubes come with a strong, nylon door attachment that gets fastened to the hinge side. Exercises for the abs are done by anchoring the tubes at various locations, then pulling the tubes out until there is resistance. Both handles are held in one hand or one in each hand.
Kneeling Crunches
Kneeling crunches are done with the tube attached to the door at a high point. Stand with your back to the door, grab the handles and hold them by your ears with your elbows bent. Sit back on your heels and bend forward at the hips until you come down to your knees, then come back up slowly.
Lying Crunches
Lying crunches can be performed with the assistance of a Swiss ball. Attach the tube to the door at about hip level. Have your back to the door, grab the handles and roll across the ball so you are in an inclined position. Extend your arms and hold the handles down by your sides. Crunch downward by engaging your abdominal muscles, then come back up. You should be far enough away from the door that there is resistance in the tube the whole time.
Chops
Chops, also called standing cable rotations, are done with the tube fastened to the door at chest level. Stand perpendicular to the door and grab both handles with both hands. Extend your hands straight in front of you. Rotate your hips and arms towards the door, then rotate them all the way back to the other side of your body. Keep your abs tight the whole time and keep your head in line with your hands. You can also attach the tube to a low point on the door and do a compound chop by squatting and then chopping up at an angle when you stand up (see References).
Tips
If you do not have access to a door, you can also have an assistant hold the tube for you. While he holds it, he can pull it in and out or up and down to vary the resistance and make the exercise more challenging.
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