Guy With Abs | Abs Training

Using resistance bands can be an effective component of any workout routine, and abdominal exercises are no exception. There are a number of exercises targeting the midsection that incorporate resistance bands. Resistance bands come in a variety of difficulties, usually indicated by the color of the band itself (e.g., green can be little resistance, yellow may be medium, red for difficult, etc.). Choose a resistance level that is appropriate for you, then move up as necessary. Do not overdo it by immediately grabbing the most advanced band you can find, as this can lead to injury. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Seated Crunch

This exercise provides the same benefits as the basic abdominal crunch, but with less neck strain and without the possible discomfort that comes with lying on the floor, since it uses a band rather than gravity to provide resistance. For this abdominal exercise, you will need to be sitting in a straight back chair which you can somehow loop your band through. Sit up straight with your feet flat on the floor and about as wide apart as your hips. Contract your abdominal muscles, and slowly bend forward to about a forty-five degree angle. Repeat for an entire set. Be sure to keep your feet on the floor and your back as straight as possible.

One-Arm Band Pull

Put the chair away and stand up, again with feet hip width apart. Put your hands above your head, holding the band about eighteen inches apart. Keeping your left hand overhead, bring your right hand out to the side, elbow bent at about a ninety degree angle. Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest. Hold this position, then slowly return. Repeat for an entire set, then switch hands. Keep your back straight and avoid bending or leaning at the waist. For an additional challenge, do this exercise standing on one foot. Perform the exercise with both hands while standing on your left foot, then do it all again on your right foot.

Twisting Roll-Back

For this abdominal exercise, you will need to sit on a flat surface, preferably the floor. Use a mat or towel for cushioning to ease possible strain on your tail bone. Sit down with your legs bent and heels on the floor. Your toes should be pointing up– do not put your feet flat on the floor. Loop the band around your feet, put one end in each hand and put your hands together. In a rolling motion, lower your torso toward the floor about forty-five degrees. As you do this, twist to the right and spread your hands to the sides. Hold for a second, then rotate back to the middle and raise your torso back to start. Your heels should remain on the floor throughout the exercise. Do a full set, then switch to the left side.

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If you want to work your abdominal muscles but hate crunches on the floor, you’re in luck because there are so many alternatives to traditional crunches on the floor.  This article outlines 5 of my favorite alternatives to crunches.

When my clients master crunches on the floor, one of the first exercises I teach them from there are crunches on the ball.  So many people actually feel less back strain and neck strain when they use a stability ball for crunches.  One reason for decreased neck strain is that the angle of your body changes when you get off the floor and onto the ball.  If neck discomfort is one reason you hate crunches on the floor try them on the ball and you will notice a significant difference.

Another reason crunches on the ball are a great alternative to crunches on the floor is an increased range of motion through the spine.  When you move through a greater range of motion, you will get increased muscle work in your abdominals.

The second alternative to crunches on the floor is the plank exercise.  The plank exercise is a popular yoga move that has crossed over into fitness.  The plank is an isometric exercise balancing on your elbows and toes.  Isometric simply means that you hold one position for 10-60 seconds.  The plank is great for developing core stability, and it will strengthen your abdominals, shoulder girdle, and hip girdle.

The third alternative to crunches on the floor is seated medicine ball Russian twists.  In the seated twists, your knees are bent and your body is slightly reclined.  By reclining, you engage your abs.  Another benefit of the seated position is that there is very little stress on your neck.  If you are a beginner, it is okay to perform seated twists with no added resistance, or if you’d like a challenge use a medicine ball or weight to this exercise.

The fourth alternative to crunches on the floor is side bends on a 45 degree hyper extension board.  Most gyms have a slanted board that can be used for both back extensions and side bends.  Side bends help to strengthen the obliques and can really challenge your oblique muscles through a large range of motion.  I’d recommend side bends over side crunches on the floor because of the increased range of motion and intensity.

The fifth alternative to crunches is hanging knee raises on a Captain’s Chair.  Again, when you get off the floor you’ll have almost no pressure on the neck.  In order to perform knee raises on the Captain’s Chair you need to have some upper body strength to support yourself, but if you have decent upper body strength you can really focus on your abdominals during this movement.

There are literally thousands of ways to strengthen your abdominals, so if you hate crunches you can still get a great ab workout using the above alternative.  Strong abdominals are so important so don’t let hating crunches stop you from strengthening your core.

admin Main Content Abdominal Exercise, Abdominal Muscles, Abdominals, Back Strain, Best Ab Exercises, Best Ab Workouts, Best Abdominal Exercises, Body Changes, Core Stability, Hip Girdle, Hyper Extension, Isometric Exercise, Medicine Ball, Muscle Work, Neck Discomfort, Neck Strain, Plank Exercise, Range Of Motion, Russian Twists, Shoulder Girdle, Side Bends, Stability Ball, Third Alternative