Resistance bands provide versatility and portability to make strength-training possible in almost any setting. Easily slipped into your luggage, this is one piece of exercise equipment that is almost weightless, yet takes the place of several types of exercise weights, such as dumbbells and ankle weights. Abdominal muscles become stronger when exercised with the increased resistance supplied by elastic bands. As they are available in different strengths, select a band according to your current strength level and intended exercises.
Items you will need
- Resistance band
Fasten your resistance band to a stable object at or near floor level. Lie on your back facing away from the resistance-band anchor point.
Bend your knees, forming an upside down "V-shape" with your upper and lower legs. Keep your feet flat on the floor.
Grasp the ends of the exercise band in each hand. Reach for the ceiling, keeping your elbows straight. Adjust your grasp on the band to prevent any slack in the band.
Pull against the resistance band as you curl your head and shoulders up off the floor. Keep your hands close to each other, but not touching. Hold the curl for five seconds. Repeat the exercise eight to10 times.
Lower Abdominal Crunch
Lie on your back on the floor. Bend your knees and hold your lower legs parallel to the floor.
Lay your resistance band across your lower legs slightly below your knees. Cross the ends of the band under your legs. Grasp the ends of the band in your hands. Keep your arms straight down by your sides.
Adjust your grasp on the ends of the resistance band to take up any slack in the band.
Lift your hips off the floor and simultaneously raise your lower legs a few inches. Hold the position for five seconds. Return to the starting position. Repeat the exercise eight to 10 times.
Standing Cable Rotation
Attach one end of your resistance band to an anchor point at waist level. Stand sideways to the anchor point. With your arms bent at the elbows, hold the end of the resistance band in both hands in the center and just below your ribcage.
Keep your lower body still. Pivot from the waist and turn your upper body away from the anchor point. Keep your hands in the starting position. Do not lean into the turn. Hold the position for five seconds. Return to your starting position. Repeat eight to 10 times.
Reposition your resistance band so you can perform the exercise repetitions on your opposite side.
- Clean your elastic band by hand washing in warm water with mild soap. Rinse thoroughly and dry flat. Dust your resistance bands with talcum powder when they are dry.
- Do not stretch an exercise band more than three times its relaxed length. Keep the band away from sharp objects, as well as out of sunlight and away from extreme temperatures.
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