Resistance bands. Whether you are at home, traveling or prefer to do abs exercises on the go, resistance bands allow for the maintenance of impressive abs abdominal muscles without the for bulky equipment.
1. Standing Oblique Twist:
Setup: Anchor a resistance band at chest height on a sturdy object. Stand perpendicular to the anchor point, feet shoulder-width apart, holding the band handles with both hands extended in front of you.
Execution: With straight arms, rotate your torso away from the anchor point, pulling the band across your body. Engage your oblique muscles during the movement. Slowly return to the starting position. Perform the desired number of repetitions, then switch sides.
Targeted muscles: Obliques and transverse abdominis.
Benefits: Increases rotational core strength and improves spinal mobility.
2. Russian Twist:
Setup: Sit on the floor with knees bent and feet flat. Anchor the resistance band to a secure point beside you and hold the free end with both hands.
Execution: Lean back slightly to activate your core. Holding the band, rotate your torso to one side, then the other, keeping the movements controlled. Repeat for desired number of repetitions.
Targeted muscles: Obliques and rectus abdominis.
Benefits: Strengthens the oblique muscles and increases rotational stability.
3. Bicycle Crunches:
Setup: Lie on your back with the resistance band looped around the soles of your feet. Place your hands behind your head, elbows out.
Execution: Lift your head, shoulders and feet off the floor. Simultaneously bring your right elbow toward your left knee while extending your right foot, then switch sides, mimicking the movement of pedaling. Continue switching sides for the desired number of repetitions.
Targeted muscles: Rectus abdominis, obliques and hip flexors.
Benefits: Activates multiple core muscles, promotes coordination and muscular endurance
4. Dead bug
The dead bug exercise is a basic activity aimed at increasing core stability and strength. Here is a brief overview:
Setup: Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle, making sure your lower back is pressed into the floor.
Execution: Simultaneously lower your right arm and left leg toward the ground in a controlled manner, then return to the starting position and repeat on the opposite side.
Targeted muscles: Mainly activates the rectus abdominis, transverse abdominis, and obliques.
Benefits: Increases core stability, improves coordination, and promotes proper spinal alignment.
5. Resistance Band Flutter Kicks:
Setup: Lie on your back and loop the resistance band around your ankles. Place your hands under your lower back for support.
Execution: Lift both feet slightly off the ground and perform a flutter kick motion, alternating legs up and down while maintaining tension in the band. Continue for desired duration or number of repetitions.
Targeted Muscles: Lower abdominals and hip flexors.
Benefits: Improves lower abdominal strength and endurance.
6. Resistance Band Side Plank:
credit by freepik
Setup: Place the resistance band just above your knees and take a side plank position, resting your body on one forearm and the side of your foot.
Execution: From the side plank position, raise your upper leg against the resistance of the band, then lower it back down. Repeat for the desired number of repetitions, then switch sides.
Targeted muscles: Obliques, gluteus medius, and hip abductors.
Benefits: Increases lateral core stability and hip strength.
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