Cords are made of durable rubber and they are more commonly known as resistance bands or resistance tubing. The color of the cord shows how much resistance it offers. The darker colors have greater resistance than lighter colors. Ab exercises with cords can be done with your body in a variety of positions. Because your abs are strong muscles, you can get away with using moderate to heavy resistance. Consult your doctor before starting a new exercise routine.
Resisted Leg Raises
Resisted leg raises require the assistance of a training partner and they primarily work the lower abs. To begin, lie face up on the floor with your legs together and one end of the band tied around your ankles. Have your partner kneel on the floor away from your feet with the other end of the band in his hands. Steadily raise your legs in the air as high as you can and lower them back down. Once your heels are right above the floor, perform another repetition. If you feel stress on your lower back, place your hands under your butt.
Crunches
Crunches work the upper abs and they are performed from a kneeling position on the floor. Before you begin, loop the middle of the cord around the horizontal upright of an exercise machine or pinch it into the top of a door. Grab the ends of the cord and kneel on the floor with your butt resting on your heels. Keeping your gaze fixed at the floor, move your hands to the sides of your head and curl your upper body downward. When you do this, move your elbows to the outsides of your thighs and squeeze your abs forcefully. Slowly rise back up and repeat.
Angled Chops
Angled chops work the abs as well as the shoulders. These are performed from a standing position with your feet spaced about shoulder-width apart. After stepping on the center of the cord with your right foot, place both ends in your right hand, close your fist and wrap your left hand around it. Bend down slightly at an angle to your right and stand back up as you swing your arms across the front of your body in a chopping motion. As you do this, keep your arms as straight as possible and move your hands above your left shoulder. Slowly lower your arms, repeat for a set of reps and switch sides.
Cable Rotations
Cable rotations work your abs from a standing position. To start, loop the center of the cord around a solid object like a vertical beam. Grab the handles of the cord with your hands overlapping and stand with your right shoulder facing the anchor. Keeping your lower body still, move your arms toward the anchor and keep them fully extended. Rotate your upper body to the left as you move your arms across the front of your body and to your left side. Slowly return to the starting point, repeat for a set of reps and switch sides. To increase the challenge, perform this exercise while standing on one leg.
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