Looking for easy ways to build abs? It can be helpful to incorporate resistance band exercises into your fitness routine. Here are some of the best resistance band exercises to build your abs and core.
Tired of doing planks, crunches, and weightlifting exercises to strengthen your abs and want to try something new? Incorporating resistance band exercises for abs and a strong core can be beneficial. Resistance bands are compact and versatile accessories that can help you build core strength. These flexible power bands challenge your muscles, give them a powerful boost, and help you achieve washboard abs. From beginners to fitness enthusiasts, everyone can benefit from including resistance band exercises in their fitness routine. Here’s how to use resistance band exercises to build abs and a strong core.
7 Best Resistance Band Exercises for Abs and Core
Resistance bands offer a versatile and effective way to strengthen your core. Here are some of the best exercises to incorporate into your routine, as suggested by fitness expert Bhavna Harchandrai.
1. Abdominals with elastic band
- Lie on your back with your legs bent and your feet flat on the mat.
- Wrap a resistance band around your knees.
- Hold the ends of the band in your hands, above your chest.
- Perform crunches by lifting your shoulders off the floor and pulling the band inward.
2. Russian twists with bands
- Sit on the floor with your knees bent and your feet flat on the mat.
- Wrap a resistance band around your feet.
- Hold both ends of the strip in your palms.
- Lean back slightly and engage your core.
- Rotate your torso from side to side while keeping the band tight.
Read also : Here’s How to Get a Flat Stomach and Toned Core with Russian Twists
3. Ringed mountaineers
- Start in a push-up position with the resistance band wrapped around your ankles.
- Bring one knee toward your chest, then quickly switch legs.
- Keep your core engaged throughout the workout.
4. Banded plank with leg raises
- Start in a plank position with the resistance band around your ankles.
- Lift one leg, keeping it at hip level.
- Lower the leg and repeat with the other leg.
5. Bicycle crunches with resistance band
- Lie on your back with your knees bent and your feet flat on the mat.
- Wrap the resistance band around your knees.
- Bring one knee toward your chest and stretch the opposite leg.
- Simultaneously bring your opposite elbow towards your knee.
- Repeat on the other side. This should complete one rep.
6. Band saws
- Stand with your feet shoulder-width apart, holding one end of the resistance band in both hands.
- Attach the opposite end of the band to a stable object at about shoulder height.
- Rotate your torso and bring the band diagonally across your body from top to bottom, as if you were chopping wood.
7. Oblique crunch with band
- Lie on your side with your knees bent.
- Wrap the resistance band around your ankles.
- Hold one end of the band with your hand closest to the floor.
- Bring your upper body up to your knees while pressing the band inward.
Things to keep in mind!
- Maintain correct posture to avoid injury.
- Adjust the resistance to your fitness level.
- Incorporate these exercises into a balanced workout routine for optimal results.
Performing these exercises regularly will improve your muscle strength, stability, and overall fitness. Also, before incorporating these exercises into your routine, consult your healthcare professional.
Benefits of Resistance Band Exercises
Here are some of the benefits of resistance band exercises.
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1. Strengthens the core
Unlike free weight or bodyweight exercises, resistance bands provide continuous tension throughout the movement, forcing your core to constantly activate. Many resistance band exercises require you to stabilize your core to maintain perfect form, which improves core strength and stability, according to a study published in the International Journal of Research in Multidisciplinary Education.
2. Strengthens muscles
“Resistance bands provide a greater range of motion than traditional weightlifting, training your core muscles during both the contraction and extension phases. By varying your exercises and the positioning of the bands, you can target specific core muscles, including your abs,” says the expert.
3. Reduces the risk of injury
Resistance bands, unlike weightlifting or machine exercises, provide consistent, even resistance throughout the range of motion. This reduces the risk of unexpected jolts or strains that are often associated with strength training, making it safer for beginners and those recovering from injuries, according to research published in the British Journal of Sports Medicine.
4. Improves flexibility
“Resistance bands can be used to do stretching exercises, which can help you gain mobility. By introducing bands into your daily routine, your joints and muscles will become more flexible over time, improving flexibility and reducing stiffness in core muscle areas,” explains the expert.
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