The muscles of your stomach, called your abdominals, can give you a sleek, physically fit appearance when toned, but training this muscle group provides benefits other than that. The muscles of your midsection help to transfer energy between your upper and lower body and improve your stability and balance during athletic activities. Complicated equipment is not required to work your stomach muscles; a resistance band alone can provide an effective workout.
Standing Leg Extension
The standing leg extension is a highly effective exercise that works a number of different muscle groups. In addition to targeting your abdominals and your obliques, it works your quadriceps, back and glutes. To perform the standing leg extension, attach one end of a resistance band to your ankle and the other end to a stable support. Contract your stomach muscles and lift the banded foot out and upward, keeping your body straight throughout the motion. Do not extend to the point of pain.
Baseball Swing
The baseball swing trains your abs, obliques, arms, shoulders and back. Stand on top of the resistance band, holding one end in each hand like a baseball bat. Assume a half-squat position with your hands in front of you, and then stand, swinging your arms up over your right shoulder. Pivot as you straighten your legs. Reverse the motion and repeat.
Kneeling Resistance Band Crunch
This kneeling crunch is the resistance band version of the kneeling cable crunch, a highly effective exercise for your stomach muscles. Attach a resistance band to an immobile object about 6 feet above the floor. Kneel on an exercise mat, holding the other end of the resistance band at your forehead. Crunch downward, using your abs to drive the motion. Flex your stomach muscles to resist your upward travel as you reverse the motion.
Standing Rotation
The standing rotation challenges your abs and obliques to drive the motion as you twist your body sideways. In addition to your stomach muscles, this exercise trains your back, shoulders, glutes and quads, making it an effective full-body exercise. Attach a resistance band to an immobile object at one of your sides. Begin with both hands in front of you, holding the resistance band. Turn your body away from the object to which the band is attached, tightening your abs through the motion. Slowly reverse the motion and repeat.
References
- Yampa Valley Medical Center; The Importance of Core Strength; Jen Kerr, DPT; June 26, 2006
- American Council on Exercise: Standing Leg Extension
- "Fitness" Magazine: Flat Abs Fast: Core-Sculpting Resistance Workout
- Workoutz.com: Ab Exercises - Resistance Band Crunch (Kneeling)
- American Council on Exercise: Standing Cable Rotation
Member Comments