When you use resistance bands for your abs, you have three main objectives -- target your entire abdominal area, use proper form and work your muscles until fatigue. Using a resistance band will enable you to do ab workouts at home, at the gym or while you are on the road. The main muscles in your stomach are the rectus abdominis and obliques, which are on your sides.
Single Leg Rotation
The single leg rotation targets your entire abdominal area while simultaneously challenging your balance and working muscles in your shoulders and legs. To do this exercise, fasten the center of the band to a pole or door at chest height. If your band comes with a door attachment, slide it into the hinge side of the door and shut it to anchor the band. While standing perpendicular to the door with your right shoulder facing it, grasp the handles with both hands, lift your right leg and turn your arms so they are pointing toward the door. Keeping your lower body still, rotate your torso all the way to your left as you move the handles across your body. Slowly return to the starting point, repeat for a set of reps and switch sides.
Reverse crunches place the most emphasis on the lower rectus abdominis. You will need a training partner to do these. Lie on your back, wrap the band around your lower legs and have your partner kneel on the floor in front of your feet while holding the handles or ends. In a steady motion, lift your legs and pull your knees into your chest. Squeeze your abs forcefully, extend your legs back out and repeat. To adjust the resistance, have your partner pull tighter or lessen the tension.
Crunches work the upper abs. To do this exercise, fix the center of the band to the leg of a couch or have a training partner hold it at ankle height. While lying on your back with the band behind you, bend your knees, place your feet flat on the floor and grasp a handle in each hand or grab an end in each hand. Bend your elbows so your lower arms parallel the floor, then lift your shoulders off the floor and move your upper torso forward. Squeeze your abs forcefully, slowly lower yourself down and repeat. To increase the challenge, perform this exercise while lying face up on a stability ball.
As the name implies, wood chops simulate the motion of chopping wood. After placing your left foot in the center of the band, grab the ends or the area right under the handles with both hands. Keeping your back and arms straight, move your arms up to your right in a fast, angled motion. Slowly lower your arms, repeat for a set of reps and switch sides. When you do this exercise, twist your torso and feel the contraction throughout your whole abdominal area.
- Training mit Gummiband image by Marina Bartel from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.