Resistance bands inherently possess the one thing that you need in order to effectively tone your abs -- resistance. In addition, the instability of the rubber bands requires you to engage your core muscles no matter what exercise you do with them. Resistance bands come in a variety of shapes and forms, but most can be attached to a wall or some other fixed point on one end and feature handles on the other end.
Single Leg Cable Rotation
The single leg cable rotation features a rotational movement in the torso, which works your stomach muscles and your obliques. Attach the resistance band to a fixed point, grab the handle and stretch the cable away from the attachment point. The farther away you get from the attachment point, the more resistance you will create. Grasp the handle in both hands and turn to the side so that your right shoulder faces the attachment point of the resistance band. Extend your arms out in front of you so they are parallel to the floor. Lift your right leg off the ground and establish a balanced position. Keep your arms straight in front of you and keep your back straight -- don't lean to one side -- as you turn your upper body to the left as far as you can go. Pause at the end of your rotation for a beat, then slowly turn back to your right to the starting position. Do 10 reps on this side, then turn around and repeat the exercise for the other side.
Circle Crunch
In the circle crunch, the band actually acts as a stabilizer to keep your legs together as you perform the exercise. It provides a slight level of resistance as well. Sit down on the floor with your legs extended out in front of you. Tie the resistance band around your thighs so that the insides of your legs are tied together. It should be tight enough to hold your legs together, but not so tight that you can't stretch the band at all. Lie back on the floor and place your hands behind your head with your fingers intertwined. Lift your legs into the air above you with your knees bent. Contract your abdominal muscles to lift your upper body off the ground, toward your knees. Hold that position, press your thighs outward against the band and move your legs in a clockwise circular motion. Do a set number of complete circles, stop, then switch and do the same number in a counterclockwise motion.
Ab Crunches With Exercise Ball
This exercise requires the use of an inflatable exercise ball, but you can also perform the same motion without it if you do not have access to one. Attach the exercise band to fixed point. Pick up the handle and walk away a few paces to create tension on the band. With your back to the attachment point, lie down with your back on the exercise ball and your feet flat on the floor, and hold the band behind your head. Put your other hand on the band handle so that you are now holding it with both hands behind your head. Maintain a balanced position, and in a slow, controlled motion contract your abdominal muscles and lift your upper body off the ball and away from the attachment point, stretching the band. Slowly lower yourself back to your starting position to complete one repetition.
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