Resistance bands can add great tension and challenges to many different types of exercises. The best thing about resistance bands is you can take them with you.
1. Mountain climbers with bands
Wrap two resistance bands around a stable and heavy object that won’t move.
Get on your hands and knees and attach the resistance bands to your ankles. Pull yourself into a plank position and start doing your mountain climbers being mindful of pulling your knees as far into your chest as you can.
Try to do one set of 30, rest, and then do another set of 30. This exercise works your entire abdominal region as well as you upper and lower body.
2. Waist twists
Wrap your resistance band around a treadmill or other piece of equipment that is as high as your waist. Hold both handles of the resistance band facing forward. Stand back until the band feels fairly tight.
Keeping your arms straight with your hands touching and facing each other, twist to one side as far as you can. You should feel a pinch in your oblique muscles as you move. Try to do 25 sets on each side of your body.
3. Sit-ups with a resistance band
Attach a resistance band to a piece of equipment or a larger object that isn’t going to move. Lie on your back about three feet in front of the machine holding the handles of the resistance band behind your head.
Bring the band handles down so they are resting on your shoulders and pull yourself into a sit up while holding the band.
Try to do three sets of 15.
This same exercises can be done with a partner. You can each hold two resistance bands and take turns sitting up and down.
4. Reverse Crunches
This move can be done with a partner as well. Lie on your back and wrap the band around your ankles or lower legs. Your partner should hold the band handles tight while you slowly pull your knees into your chest.
You will feel this exercise mostly in your lower abdominal area. Try to do five sets of ten.
This exercise is performed the way it sounds, simulating chopping wood. Stand with one foot over the middle of a resistance band and with your other two hands, hold the handles of the band and twist sideways in a chopping motion.
Do three sets of 15 on each side for best results.
5. Side bend with a resistance band
Place one foot on the resistance band and with the same side hand hold the handles. Try to create some tension. Then put your right hand behind your head and lean to the right while holding the band in your left hand.
You should feel tension in your left oblique during the exercise. Try to do 30 reps before switching over to the other side and repeat.
6. Leg raises
Place the resistance band on something so it hangs down like a hammock. Lie on your back on the floor and place your feet on top of the band.
Try to push the band down with your feet using your abdominal muscles. Then slowly raise your legs and bring them back down again to the band and push down hard. You should feel most of the tension in your lower abdomen.
Try to complete four sets of 25.
7. Rowing sit up
Wrap your resistance band around a solid piece of equipment again. This time sit facing the equipment holding your band with a handle in each hand. Lean forward and then pull back in a rowing motion before lowering yourself to your back, then pull yourself into a sit up.
This exercise will work all of your abdominal muscles as well as your chest and upper back.