Bands are also known as resistance bands or rubber tubing. They are convenient fitness tools that have durable handles and a nylon door attachment. When you want to work your abs with the bands, there are several basic routines you can follow. Other than the bands themselves, you will need a few items and a description of how to perform the exercises correctly.
Step 1
Determine what resistance you will need. The bands range from extra light to extra heavy. When doing ab exercises, choose a resistance that is difficult, but not so difficult that you are going to use bad form.
Step 2
Anchor the band to a door to do side rotations. Slide the nylon attachment into the door at chest height. Grip both handles in your hands and stand with your right side perpendicular to the door. Step to your left slightly to get some resistance on the bands and rotate your upper body so that your hands are facing the door. Keep your legs and back straight as you rotate your upper body and pull the bands all the way to your left. Go back to the starting point and repeat. Do a series of reps and switch sides.
Step 3
Stand on the band to do a T-twist. Hold on to the handles and let the band loop down to the floor. Place your right foot on the band and your left foot about 12 inches behind it and to the side. Lift your arms up so that they are parallel to the ground and your body forms a "T" shape. Keep your back straight and rotate from side to side. Go as far as you can in both directions and keep your head moving the same direction that you are twisting.
Step 4
Utilize a stability ball to do crunches. Attach the band into the hinge side of the door at the level of the doorknob. Lie on a stability ball with your back in contact and your head and shoulders slightly elevated. Grab one handle in each hand and hold them by your ears. Maintain a bend in your elbows as you curl your body forward. Squeeze your abs for a second, then lower yourself back to the starting point. Repeat for a series of reps.
Step 5
Deploy the services of an assistant and a BOSU balance trainer to do long lever crunches. A BOSU is a functional training tool that has an inflated dome side and a flat side. Use the BOSU with the dome side up for this exercise. Lie on your back on the BOSU with your shoulders and head slightly elevated. Extend your arms straight above your head as if you were signaling a touchdown and extend your legs straight out with your heels touching the floor. Your body should be completely straight at this point. Grab one handle in each hand and have your partner grab the center of the band. Your palms should be facing the ceiling. Have your assistant step back until the band has resistance. Curl your body up and squeeze your abs while holding the handles. Lower yourself back to the starting point and repeat. Make sure you do not lift your arms forward when you are performing this exercise.
Things You'll Need
- Resistance bands
- Door
- Stability ball
- Assistant
- BOSU
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