Rectus Abdominis Exercises With An Elastic Band

Exercise bands are an adjustable, portable and versatile piece of strength-training equipment. The bands are available with or without handles and in variable resistance strengths from light to heavy. Bands add variety to your workout session and challenge to your abdominal workouts. The bands are used as light resistance during core training to tone and tighten your stomach.

Rectus Abdominis

Your rectus abdominis begins on the inside edge of your fifth, sixth and seventh ribs. It attaches to your breastbone and runs down the center of your stomach. The muscle continues through your pelvic region and finishes at the bottom crest of your pelvic bone. You contract the rectus abdominis by shortening the distance between your ribs and your pelvis. This is accomplished by bringing your ribs down toward your pelvis or tilting your pelvis up toward your ribs.

Crunch

Secure your exercise band to a low object such as a sturdy leg of a chair or couch. Wrap the center of the band around the stable base. Lie face up on the floor with your head closest to the base of the band. Bend your knees and place your feet on the floor. Reach over your head and hold an end of the band in each hand. Place your elbows next to your ears with your arms slightly bent. Exhale and lift your shoulder blades off the floor by bringing your ribs toward your hips. Pull against the band as you crunch. If you do not have enough tension in the band, slide away from the base. Inhale and lower your shoulder blades to the start position. Repeat for 10 to 12 crunches.

Half-Teaser

Lie face up on the floor. Bend your right knee and place your right foot on the floor. Straighten your left leg toward the ceiling. Fold your band in half and place the center of the band under the middle of your foot. Hold an end of the band in each hand. Exhale and lift your upper body off the floor toward your left foot. Inhale and lower your body to the start position. Complete eight half-teasers with your left leg extended and then do eight half-teasers with your right leg extended.

Standing Rotation

Secure the exercise band to a base that is waist height. Wrap the middle of the band around a pole or high-backed chair. Stand with your right side facing the base and hold an end of the band in each hand. Clasp your hands together and bend your arms at a 90-degree angle with your hands in front of your stomach. Tighten your stomach and rotate your upper body to the left as if passing the band to a person standing next to you. Complete eight to 10 repetitions. Face the other direction and complete eight to 10 repetitions to the left.