Ab workouts don't necessarily start and end with crunches or sit-ups. While they do help to a certain extent, for real core strength, resistance bands are an effective way to take your training sessions to the next level.
Getting great abs is, in reality, much more than about having an excuse to wear tight clothing or having a "chiseled torso". Rather, your core muscles are one of the most important muscle groups in your body. Not only does a strong core help you maintain a good posture, but also helps you build strength.
For a truly strong core, you need to incorporate a variety of ab workouts. Therefore, selecting the right exercises that help you build every aspect of your core is vital. Men's Health fitness director, Ebenezer Samuel, explains, “Just training your abs only does so much. You want a nice balanced core to stabilize your entire body, and make you more athletic, too.”
5 resistance band exercises to get ripped abs
If you’re looking to strengthen your core muscles and build up those abs, we have put together an effective upper body workout routine, which you can easily do at home:
1) Burpee Resisted
Place the band in front of you, horizontally aligned. From a standing position, go into the plank position while putting your hands on the band and pushing your legs back.
Perform push ups. Push your legs to your body and enter a squat position while keeping the band in your hands. Then, raise the band above your head and perform a lateral pull down when fully standing, placing the band on your shoulders.
Pro tip: While keeping the shoulders above the wrists, perform slow, even push ups . Keep your feet attached to the ground. Look forward, with straight back elbows to the ground when performing the lat pulldown. All the while, keep your core engaged.
2) Crunches with Straight Arms
Lie on your back. Place your feet flat on the floor, hip-width apart. Place the band behind your back and hold it in both hands. Straighten both arms towards the sky.
Raise your upper body until your shoulder blades leave the ground. While going up, push your arms towards the sky to perform a pushup. Slowly return to the starting position while keeping your abs and core engaged.
Pro tip: Arms stay in an upright position. Chin tucked on your chest. Keep tension on your abs at all times.
The Crunches with straight arms exercise in action
3) Dead Bug Push
Lie on your back: knees and hips bent at 90°. Place the band behind your back and hold it in both hands with your arms fully extended.
Keep your lower back slightly arched at a hand’s width off the ground. Slowly lower your right leg as far as your lower back can support it. Concentrate on a stable lower back. Bend your elbows while moving one leg towards the ground. Pause, then return to the starting position and repeat on the opposite side.
Pro tip: Keep your lower back stable. Brace your core. Knees stay above your hip. Shoulders away from your ears.
The Dead Bug Push exercise in action
4) Standing Side Bend
Place the band between your thumb and index finger. Lift the band.
Push your arm towards the sky. When your arm is fully extended, slightly lift your shoulder upwards. Keep your body axis straight. Slowly return to the starting position.
Pro tip: Knees slightly bent. Straight pelvis and upper body. Keep your wrist engaged and straight. Keep your arm straight at the top position.
The Standing Side Bend exercise in action
5) V-sit Chest Flys
Lie on your back and keep your feet above the ground at a 45-degree angle. Keep your head up and chin tucked. Place the band behind your back and hold it in both hands.
Move your stretched arms in front of your chest, bringing your hands together. Squeeze your chest muscles and make sure your elbows stay in line with your arms at chest height. Return slowly to the starting position to complete the repetition.
Pro tip: Keep your lower back flat on the ground at all times by tucking your lower ribs in. Only lower legs as far as maintaining correct form. Keep your legs straight throughout the exercise. The closer you bring your hands together, the more tension you will get. Apply closer grip for added tension.
The V-sit Chest Fly exercise in action
Area of Focus: Abs and Core
How many reps?
15 reps of each exercise and repeat the whole set 2 times.
A digital personal trainer in your pocket
Let’s get real though: traditional bands have their own shortcomings. They lack monitoring of your progress. On top of that, making sure you perform the right exercises which are perfect for your core and abs is a must.
With the Corona crisis on our minds and gyms being shut down, you are not left with a lot of options when it comes to training without a trainer. For this reason, we created STRAFFR - a digital personal trainer that fits in your pocket.
Sometimes when you get fatigued during an exercise you tend to do it too fast. The STRAFFR corrective feedback feature prevents users from going too fast or too slow. It guides your pace in the simplest way possible, so you can easily maximize the tension from the band to effectively build your desired muscle group.
This not only helps you train effectively but also prevents potential injury.
And, all of this without the hassle of going to the gym or paying the fees for a personal trainer. How amazing is that?!
The intelligent STRAFFR band connects to the corresponding fitness app that allows you to complete a variety of exercises at personalized intensity levels. It uses sensors to provide audio and visual feedback on your technique and how to improve your form.
This live-action feedback and exercise guidance via the app makes sure every one of your workout counts.
No matter where you are, you’ll always have your pocket-friendly, portable gym right with you.
Thanks for reading! Head over to our website to download the Free STRAFFR App.