Abdominal work and the perfect toning of this part of the body is one of the main concerns of the vast majority of us. Therefore, on this occasion we want to stop at some exercises that we can do with elastic bands to work the abdominal muscles.
As we have seen on previous occasions, elastic bands are a good complement when training the different parts of the body. They represent a good resistance to impact the muscle fibers and be able to train anywhere.
Benefits of working with elastic bands
First of all, let’s stop at the benefits we have when working with rubber, since they allow us another way of training, freer and without so many restrictions that sometimes we find ourselves with the use of physical loads such as dumbbells or kettlebells.
- As we have said, the elastic bands They allow us to train anywhere. It is not necessary that we are in a gym to be able to do it.
- The elastic bands They have different thicknesses and resistances, as well as the sizes, which are different, and that is why they give us many possibilities of use when carrying out any activity.
- The movement that we are going to make it will be much more natural and adaptable to our usual body movements, so these are exercises that anyone can do.
- The treadmill workout can be less harmful, since the loads are not so high and the resistance that we are going to infer to the muscles will be less than the one we use when working with higher weights.
Training with elastic bands allows us to do it anywhere and they are perfect for toning the body at home
After seeing some conclusions about training with rubber bands, it is important that we keep in mind that If what we are looking for is significant muscle hypertrophy, this is not the technique to achieve it..
With the rubber bands we will get a perfect toning and they are very good to start training at home and acquire strength and dexterity when performing training exercises.
leg raises
In the first place we are going to stop at the exercise known as Leg Raises. This exercise focuses more on the lower abdomen, and is very simple to perform.
For it We will lie on our backs with our bodies completely stretched out.. The arms will be placed on the sides, since they will simply serve to hold the elastic band that we are going to use.
We are going to place the bands on the soles of the feet and we will grab them with both hands to give tension to the elevations
The bands will be placed in the soles of the feet, and grasped with the hands, we will notice the tension of these. In this posture, we will raise the legs to a position at right angles to the trunk. To do this, we will activate the abdominal muscles, which are the ones that will withstand all the tension of the exercise.
lumberjack with rubber bands
As a second alternative, we are going to stop at the exercise known as lumberjack with rubber bands. To do this, we will stand facing forward. The bands will be placed under one foot, stepped on and we will grab them with both hands to one side, to the side on which they are placed.
The foot that steps on the tapes will be looking with the tip to the front, while the other we will place it open, and we can place it backwards, or parallel, but with the tip of the foot looking laterally, instead of forward. The posture will be the one that is most comfortable for us.
The movement will be lateral, based on a turn that will activate the obliques, as if it were a movement to cut a trunk.
The important thing is the movement, which we must grab the rubber with tension from below, from the first moment we grab it with both hands. In this starting position, we are going to take the rubber band up laterally, making a turn with the trunk towards the foot that we have stretched out without the rubber band. With this we will work the oblique muscles, since they will be the ones that are activated with this exercise.
Abdominal hyperextensions with elastic band
Thirdly, we are going to stop at the exercise known as Abdominal hyperextensions with elastic band. To do this we will stand in front, with the elastic band stepped on with both feet.
The feet are going to be placed a little more than the hips apart. Knees slightly bent, and the rubber band grasped with both hands in front, making the shape of a triangle with the base of the feet, and keeping the rubber in tension.
The elastic band will remain stepped on with both feet and stretched upwards, which we will grab with both hands to perform the exercise with the tension it generates.
The back will remain straight at all times and we will start with it bent down at the hips. In this way, what we will do is raise the trunk to try to stand up straight. With this movement, and with the resistance of the rubber band, we will activate the entire abdominal wall. It is important to concentrate the tension on this part and make the movement slow, both up and down.
Press Pallof with elastic band
As a fourth alternative, we are going to stop at another exercise that will help us work the lateral part of the abdomen. This is the exercise known as Press Pallof with elastic band. In this case we will need a strong and resistant place to place the elastic band to perform the exercise.
For example, it will serve us with a bar or bar where we will place the knotted rubber. We can place it at various heights to work the tension from different angles. Once placed, we will stand up, looking forward, so that the rubber is on one of the sides of the body.
The rubber can be placed at different heights to work with different angles when performing the movement
In this posture, we will grab the rubber with both hands, and we will raise our arms in front, more or less at chest height. In this position, what we will do is turn to the opposite side where the rubber is. We will do the turn with a rotation of the trunk, and in this way we will activate the lateral muscles. The movement must be slow and concentrated, so that we activate the abdominal wall. It is important that we perform the same movement on both parts of the body.
Bicycle Crunch with elastic bands
As a fifth alternative we are going to stop at the Bicycle Crunch. For this we will need a short elastic band that offers resistance, since we are going to place it on the feet. The position will be to lie down on your back with your hands on the sides of your head, your legs stretched out and raised forward, with the rubber on your feet, and your legs apart to keep the rubber in tension.
Starting from this position, what we will do is raise the legs and the cervical part of the back slightly. This elevation will activate the muscles of the abdomen, which will remain contracted throughout the exercise. In addition, this will be accentuated with the use of the rubber to achieve it.
We will place the elastic band between the legs to move them alternately and that it represents a resistance to the exercise to work harder
In this position, what we will do is alternate legs, as if we were pedaling a bicycle. The way to do it will be to draw one leg towards the trunk by bending the knee, while the other remains stretched out in front, and so on alternately. The rubber in this case, will represent an important resistance, which will help us to increase the intensity of the exercise.
These five exercises are an example of everything we can do with simple elastic bands to work our abdomen. Thus it is good that we get a few of different intensities and sizes to exercise intensely.
Let us not forget that in addition, They are an easy to transport training tool that can be used to work any part of the body.. In addition, they are affordable and within the reach of anyone, regardless of physical condition. That is why we invite you to use them in our training sessions to provide a little more intensity and difficulty in the routines.
Image | pexels
Videos 1 | Youtube / P4P Spanish
Videos 2 | Youtube / Flori Serrano Carrillo
Videos 3 | Youtube/ Train Anywhere
Videos 4 | Youtube / Training Life
Videos 5 | Youtube / Get in Shape by Florencia Sandobal
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