Any abdominal exercise, such as a crunch or a sit-up, is a resistance training exercise because the muscles are working against gravity to lift the weight of your body. During training, resistance bands can be used to add resistance for the stomach muscles to work against. Weight machines with cables attached to a weight stack may also be used for resistance.
Floor Cable Crunch
The floor crunch may be done with a cable machine or a resistance band. If using a machine, attach a rope handle to the low pulley. If using a resistance band or cable, wrap it around a low stationary object, like the leg of a couch. The exercise targets the rectus abdominis muscle of the stomach. The crunch is done lying on your back with your head near the cable. The knees are bent with your feet on the floor. You will bend your elbows, so they are pointing toward the ceiling. Grab one end of the rope or cable in each hand, touching your head. Squeeze your abs, and curl your head and shoulders off the floor. The arms will not disengage from your head, which will make your abs pull against the cable while you crunch. The body should be lowered back to the floor, one vertebra at a time. The feet, glutes and lower back remain in contact with the floor.
Side Bends
The side bend exercise targets the oblique muscles but also works the transverse abdominis muscle. These two muscles--plus the rectus abdominis--comprise the main muscles of the stomach. You will stand on a resistance band. Hold an end of the cable in each hand, with your arms straight at your sides. While maintaining a straight spine, you will lean first one way, and then stand back up tall before leaning to the other side. This is a simple exercise, but you should feel the muscles of your waist working. Side bends may also be done with a cable machine.
Seated Abdominal Exercise for Obliques
This exercise works your abs from a seated position. It may be easier for someone who has problems with balance or who may have an injured leg that makes standing exercises uncomfortable. You will sit in a chair with your feet on the floor. You can press your back into the backrest for support, or you can scoot to the edge of the chair. Use your core muscles to sit up tall. A resistance band will be looped around a sturdy object behind you. You will hold one end of the band in each hand, with your elbows bent and your arms at your sides. As you lift your left knee, you will straighten your right arm and bring it toward your left knee. Your hips should remain in the chair without moving. Follow this up with the opposite movement of lifting your right knee and extending your left arm and shoulder.
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