Resistance Band Ab Exercises

Are there any resistance band ab exercises?

People often wonder because it seems harder to think of ab exercises that it is possible to do with elastics...

Well, the advice is always the same: think about what you can do at the gym with free weights and cables, and try to recreate the same situation at home with elastics.

Here are the shortcuts and these are the ab workouts that we can do with resistance bands:

  • Resisted Crunches
  • Resisted Leg Crunches
  • Abdominal Twists
  • Side Raises

Anything that can add some resistance to the basic movement (crunching, bringing knees towards your chest) is good.

Resistance Band Ab Exercises - Crunches

There are two types of ab crunches: one is to bring your chest towards your knees, and the other is the bring your knees towards your chest.

High Hook Ab Crunches

This is like the cable resisted crunches.

You need to anchor the resistance band to a high hook, like on top of the door. Then you grasp the handles and go down on your knees facing away from the door. That's your initial position.

You can keep your hands on your shoulders or in front of your face, it doesn't matter.

At that point do the crunch, just don't move your arms to pull down the elastic because you have to let your abs do it.

Resistance Band Resisted Crunch Start
Resistance Band AbExercises - Resisted Crunch End

Crunches: one of many resistance band ab exercises

Leg Crunches

Leg crunch is the equivalent of leg raise.

The initial position is down on your knees, hands on the ground. Wrap one end of the resistance band around your ankle, and the other end is anchored to a low hook.

Does it remind you of the legs kickback exercise? Correct, it's the opposite.

You work one leg at the time, and that leg should be extended with the elastic in tension.

Then simply bring your knee towards your chest, and repeat with the other leg after a full set.

Resistance Band Leg Crunch Start
Resistance Band Leg Crunch End

Resistance Band Ab Exercises for Obliques

Let's jump to lateral ab workouts with the next two exercises. I am talking about abdominal twists and side raises

Abdominal Twists

To do abdominal twists you need to anchor the elastic to a mid-height hook. If you buy the resistance band set that I recommend, it comes with a door hook.

The you grasp both handles and step away to make tension in the elastic. The hook must be on one of your sides and your arms should point towards the hook.

From there twist your body keeping your arms straight in front of you, and then return to the initial position.

Repeat with the other side.

Resistance Band Ab Twist Start
Resistance Band Ab Twist End

Side Raises

How to do side raises with resistance band ab exercises? Here's simply explained.

In the initial position, you are upright, you wrap the elastic a couple of times around your feet (to make more resistance) and grasp the handles.

The bend on one side without bending your body forward. Focus on the obliques.

From there, do the side raise, which means return to the upright position. the oblique that you work is the one on the other side.

Repeat on the other side.

Resistance Band Side Raise Left
Resistance Band Side Raise Start
Resistance Band Side Raise Right

Side Raise with Low Hook

This is a variation of the classic side raises. Attach the elastic to a low hook (bottom of the door is perfect) and grasp both handles with one hand.

Step away to create tension in the band, the door on your side (so you're facing either left or right depending on which hand has the handles).

Bend on the side of the door and then do the raise to return to initial position.

Repeat on the other side.

Resistance Band Side Raise Low Hook Start
Resistance Band Side Raise Low Hook End

Here is what I strongly recommend. A set of stackable (or adjustable) bands for your resistance band ab exercises:

Did you imagine that you could do so many resistance band ab exercises?

Well, I am glad you know now, good luck with your six pack!


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