Resistance bands and tubes can add variety, challenge and assistance to any abdominal workout. Some abdominal exercises work best with the wider, thicker Therabands, while others will be more efficient when using the elastic tubing. Some companies make a special attachment device, which allows you to secure the tube to a stable object. Both bands and tubes are color-coded according to their resistance level. Their affordability makes it worthwhile to purchase an entire set, thereby providing a convenient, progressive resistance workout.
Step 1
Set up an aerobic step with two risers or platform elevation blocks on each side. Put a resistance tube under the bottom riser on one side of the step. Check the handles to make sure they are even. Place the exercise mat on the step. Lie on your back with your head on the same side of the tubing. Your knees will be bent, and your feet will be flat on the floor. Grasp the tubing handles and hold each one at the base of your head, just above your ears. Inhale to prepare. As you exhale, perform a crunch by lifting your head, shoulders and chest from the step.
Step 2
Lie on your back and place a Theraband around your feet. Hold each end with each hand. Lift your head and shoulders from the floor, and rotate your upper torso, so that your left elbow moves toward your right knee. Simultaneously, straighten your left leg. Keep your lower back and left hip imprinted into the step. Your head remains lifted as you switch to the other side. Perform 16 repetitions, or eight to each side. Remove the tubing from your feet and place the exercise mat on the floor.
Step 3
Lie on your back with your knees bent. Lift your legs so that they are in a table top position, with your shins parallel to the ceiling and your calves parallel to the floor. Keep your head, neck and shoulders completely relaxed. Place the Theraband over your shins. Firmly press each end of the band into the floor. Inhale to prepare. As you exhale, lift your pelvis from the mat, against the resistance of the band. Do not allow the ends of the band to leave the floor. Perform 12 repetitions.
Step 4
Stand up and secure the tubing to a stable object, which is preferably a bit lower than shoulder height. Stand sideways, with your hip closest to the tubing attachment. Hold the tubing with both hands, and walk out until the tubing is taut. Keep your arms straight and extend them in front of your body at chest height. Inhale to prepare. As you exhale, lift your inside leg and simultaneously rotate your upper torso away from the tubing attachment and toward your standing leg. Perform 12 repetitions and then change sides.
Tips and Warnings
- The step exercises require a long tube. If none is available, use one step riser on each side instead of two.
- The step and band exercises are challenging. Begin by using a lighter tube.
Things You'll Need
- Step bench with risers
- Set of Therabands
- Set of resistance tubes
- Resistance tube attachment
- Exercise mat
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