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resistance training

Posted on September 10, 2018

10 resistance band workouts for abs

fitness

Anyone who knows my fitness ethos would tell you that along with being against food replacements meals, I am a firm believer in the saying ‘abs are made in the kitchen.’

Relentlessly doing crunches on a day-to-day basis without my efforts resulting in washboard abs has now taught me that a combination of a good diet and the right amount of resistance training will bring you one step closer to seeing more definition on the tum.

Having a bit of a flabby tum has always been a problem area for me, so I know all too well that it takes true dedication and committment to achieving six-pack abs – never mind having to maintain it!

So don’t beat yourself up over not instantly seeing your desired results. Take it from someone who is half way there, these things take time. As long as you remember to have some fun with it, first and foremost. The rest will follow! ☺️

Without further ado, here are some of my favourite resistance band exercises for toning up my tum:

Be sure to read the disclaimer before attempting any of these workouts!

1. Russian Twist

Starting point

Step 1

Step 2

Starting position: Lie down flat on the floor with the resistance band wrapped around the soles of your feet. Hold  one end of the band in each hand. Now lift your back off the floor at a 45 degree angle, raise your slightly bent  legs a few inches off the ground and clasp hands so that both ends of the band are touching. This is your starting position.

Step 1: Keeping your core tight, slowly rotate your hands and torso to one side of your body. Hold it for a few seconds before returning it to the centre.

Step 2: Repeat movement for the opposite side while maintaining position for a few seconds before returning back to centre.

Tips: Be sure not to put too much pressure on your lower back, slow and steady is the name of the game! To make it easier, keep your feet on the ground, straighten your arms and rotate the torso left to right.

2. Knee Pull

Starting position

Step 1

Starting position: Assume the push-up position  with the centre of the band wrapped around the sole of one foot. Hold one end of the band in each hand, palms flat.

Step 1:  Starting with the foot with the band, pull the knee towards the chest as if to bring the knee to meet the head. Press the heel back to straighten the leg back to starting position. Do 2 sets of 12 to 15 reps and repeat on other leg.

3. Torso Twist

Step 1

Step 2

Starting point: Stand on the center of the resistance band with feet apart. Hold one end of the band in each hand. Slightly bend elbows on each side, bringing hands up to the shoulders.

Step 1: Rotate upper body only to one side. Return to center and then rotate to the other side.  Do 2 to 3 sets of 10 to 12 reps.

4. V Sit

Starting Position

Step 1

Starting point: Lie flat on the floor with your body facing up and the band wrapped around the soles of the feet. Hold one end of the band in each end, keeping arms by sides.

Step 1: Pull on the bands and slowly lift your body up in a V sit position. Do 12 – 15 reps.

5. Plank Hold

Resistance Band Plank Hold

Starting point: Wrap the band around your waist and assume the plank position while holding the ends of the band on each hand. Extend the legs straight and keep your palms flat on the floor.

Step 1: Tighten your core and glutes and hold this position for 30 – 60 seconds.

6. Side Bend

Starting Point

Step 1

Starting point: Stand on the center of the band, holding the ends on each hand. Keep shoulders back and chest up straight.

Step 1: Bend on your left while pulling the right hand up to the side of your chest. Return to center and repeat on other side.

7. Resistance Band Sit-ups

Starting Point

Step 1

Starting position: Lie down flat on your back with the resistance band wrapped around the soles of your feet and hands on each side near your groin.

Step 1: Sit up and lift your hands so that the whole body follows. Lie back down and lower hands back to the starting position for a complete rep.

Tips: for a more advanced version, cross the band by holding the right handle with the left hand and the left handle with the right hand. 

8. Scissor Kicks

Step 1

Step 2

Step 3

Starting position: Lie flat on the floor and tie the resistance band around your calves. Place your hands under your lower back/bum for support.

Step 1: Keeping the legs straight, lift both legs off the ground while crossing one over the other in a criss-coss motion in an upward direction. Repeat this motion going back down towards the ground and in your starting position.

9. Crunch Tap

Starting Point

Step 1

Step 2

Step 3

Step 4

Starting position: Tie the band around lower thighs and lie flat on the floor with hands behind your head. Keep legs extended.

Step 1: Raise the top leg while you crunch up.

Step 2: Raise the lower leg and tap it against the back of your foot.

Step 3: Bring the lower foot down to the ground.

Step 4: Crunch down and then bring the second foot back down to the starting position.

Tips: Be sure to get the movement right before you speed it up. This can seem a bit tricky at the start. Remember this order ‘crunch, tap, down, relax’

10. Side V

Starting Position

Step1

Starting position: Lie down on the floor on the right side of your body , keeping your legs together and the center of the band wrapped around the soles of your feet. Extend right arm on the floor and hold on to both handles of the band with the left hand, keeping it at the side at hip level.

Step 1: Keep abs engaged and bend the left elbow behind the shoulder while lifting upper body and legs as high as you can from the floor. Bring back to starting position to complete a full rep.

And there you have it! 10 simple resistance band workouts for your abs, are you familiar with any of them? If so, be sure to tweet me @FilomenaKaguako 🙂

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Disclaimer: Please note that while I did take an online course in sports nutrition, I am not a qualified PT. I am simply a health enthusiast who has an interest in anything health and fitness related. Be sure to consult a qualified trainer before attempting any of these exercises.

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