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Targeting your core with bands – it’s another effective way that can help you develop a great 6 pack. Each exercise will get tougher and will target different areas of your core, and as you hold the band, different muscle groups of your upper body will be getting targeted as well. Remember, that resistance bands also go by weight but you will identify that by the color. They go by light, medium, heavy or super heavy. So be sure to pay attention to the colors and level as it will make a difference in your training. I would recommend starting with a band that it’s not so light yet so heavy so you can get the form down and build your strength up as you perform the exercise.
Exercise # 1: Rowboat – Targets: Back, Triceps, Biceps & Abdominals!
Breakdown:
• Sit on floor with knees slightly bent, feet hip-width apart, and heels planted.
• Loop center of tube around arches of feet, cross it once or twice in front of you, then grasp a handle in each hand, elbows bent 90 degrees and
tucked by sides, palms facing up.
• Keeping abs tight throughout, lean torso back about 45 degrees and slowly curl handles to shoulders. Make it harder: Hold for 3 seconds.
• Hinge forward at hips slightly as you extend both arms behind you, keeping elbows close to body, to complete one rep. (Exercise pros can hold here for another 3 seconds.)
• Do 16 reps.
• Loop center of tube around arches of feet, cross it once or twice in front of you, then grasp a handle in each hand, elbows bent 90 degrees and
tucked by sides, palms facing up.
• Keeping abs tight throughout, lean torso back about 45 degrees and slowly curl handles to shoulders. Make it harder: Hold for 3 seconds.
• Hinge forward at hips slightly as you extend both arms behind you, keeping elbows close to body, to complete one rep. (Exercise pros can hold here for another 3 seconds.)
• Do 16 reps.
Exercise # 2: Standing Crunch – Targets: Back, Arms, Abs & Quads
Breakdown:
• Stand with feet hip-width apart on center of tube, cross it once or twice in front of you, then grasp a handle in each hand, arms by sides.
• Crouch down and walk hands forward until you are in full push-up position, arms extended with palms directly under shoulders, legs directly behind you so that you form a straight line from head to heels.(Hold handles lightly by thumbs so that palms can lie flat on floor.)• Keeping palms planted and abs tight throughout, press hips back toward heels, bending knees so that they hover just above floor.
• Straighten legs to return to full push-up position and complete rep.
• Do 16 reps.Exercise # 3: Resistance Side Plank – Targets: Shoulders, Chest, Back, Abs & Obliques
• Crouch down and walk hands forward until you are in full push-up position, arms extended with palms directly under shoulders, legs directly behind you so that you form a straight line from head to heels.(Hold handles lightly by thumbs so that palms can lie flat on floor.)• Keeping palms planted and abs tight throughout, press hips back toward heels, bending knees so that they hover just above floor.
• Straighten legs to return to full push-up position and complete rep.
• Do 16 reps.
Exercise # 3: Resistance Side Plank – Targets: Shoulders, Chest, Back, Abs & Obliques
Breakdown:
• Stand with feet hip-width apart on center of tube, cross it once or twice in front of you,then grasp a handle in each hand, arms by sides.
• Crouch down and walk hands forward to get in full push-up position.
• Shift body weight into left hand and rotate extended right arm to reach for ceiling while keeping shoulders down.
• Hold for 1 to 3 counts, then return to full push-up.
• Stand with feet hip-width apart on center of tube, cross it once or twice in front of you,then grasp a handle in each hand, arms by sides.
• Crouch down and walk hands forward to get in full push-up position.
• Shift body weight into left hand and rotate extended right arm to reach for ceiling while keeping shoulders down.
• Hold for 1 to 3 counts, then return to full push-up.
• Do 16 reps, alternating arms.
Exercise # 4: Half Crunch Tease – Targets: Abs
Breakdown:
• Lie faceup on floor with right knee bent, foot flat, and left leg extended toward ceiling. Fold tube in half, then loop it around left arch and grasp ends together with both hands.
• Roll torso off floor slowly to sit up; try to use abs, rather than pulling with arms, by drawing navel into spine.
• Hold for 1 to 3 counts, then engage abs to roll slowly back down to start.
• Do 8 reps. Switch legs; repeat.
• Roll torso off floor slowly to sit up; try to use abs, rather than pulling with arms, by drawing navel into spine.
• Hold for 1 to 3 counts, then engage abs to roll slowly back down to start.
• Do 8 reps. Switch legs; repeat.
That’s the end of your of abdominals, upper and lower resistance band training. Be sure you take enough rest in between sets while doing this exercises. A minute max is recommended, you wan’t to have a mix of high intensity of abdominal training to break a nice sweat and keep the abdominal region contracted at all times – It will help you develop solid definition. If you have any questions regarding this work out or confused about the reps, sets depending your Fitness level. Be sure to leave me a comment down below and I will assist you.
Best,
John Carter
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