Stretch bands are pliable, rubber tubes that come in various resistances. These fitness tools have built-in handles and door attachments to make it possible to work every muscle group in the body. When you specifically want to use the bands for your abs, you have several exercise options. Do 15 to 20 reps and three to four sets of your exercises.
Diagonal Chops
Diagonal chops are performed with the band pinned to the floor. To do these, step on the center of the band with your left foot, and grab the tubes right under the handles with both hands. After bending down toward your left foot, pull the band up above your right shoulder by twisting your torso. Slowly lower the band back down and repeat. Once you've done a set of 12 to 15 reps, switch sides. During this exercise, keep your arms fully extended and your feet planted firmly on the floor.
High to Low Chops
High to low chops are performed in similar fashion to diagonal chops, but from the opposite direction. To do these, use the door attachment to fasten the band to a high point on the hinge side of the door. After doing that, overlap your hands inside both handles, and stand with your right shoulder to the door. With your feet shoulder-width apart, back straight and arms fully extended, swing your arms down in front of your body at an angle to your left. When your hands are on the outside of your left thigh, move them back up and repeat for 12 to 15 repetitions.
Side Rotations
Side rotations are performed with the band attached to the door at chest height. To do these, stand with your right shoulder facing the door, and grab both handles with your hands overlapping. After twisting your torso toward the door, swing the handles across the front of your body to your left side as you twist your torso as well. Slowly reverse the move, repeat for a set of 12 to 15 reps and switch sides. While doing this exercise, keep your feet shoulder-width apart, your arms fully extended and your lower body still.
Crunches
Crunches are executed with the help of a stability ball. These need to be performed in a gym if you do not own a ball. To do crunches, fasten the band to a door at doorknob height. After placing the ball approximately four feet in front of the door, lie face up on it with your head and shoulders slightly elevated. Once in this position, grab the handles, bend your elbows and hold the handles near your ears with your palms facing up. While keeping your arms locked, lift your body up and forward. Squeeze your abs forcefully, lower yourself back down and repeat for 12 to 15 repetitions. If you have trouble getting the handles into position, have a spotter hand them to you.
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