10 best exercises with a rubber band for women on the abs: complex training

There are many types of fitness bands, differing in length and type of material. Everyone is used to the fact that they can be used to work the buttocks, legs and even arms. But have you ever thought about the fact that this projectile can be used to work the abs? Let’s look at the exercises aimed specifically at the abdominal area.

Expert of the “Online Workouts” service in the Sportmaster mobile application

“Fitness-rubber allows you to diversify the training process, add new sensations.”

Kazalo vsebine

What is the advantage of exercising with a fitness rubber band on the abs?

The device allows you to increase the load on the press and engage more muscle groups when performing exercises. This happens because of the need to hold the band, which makes the stabilizer muscles turn on. Consequently, our body receives a greater load than if we were to perform the exercise without the equipment.

Kontraindikacije

It should be remembered that you can pump abs only an hour and a half after eating, not earlier. There are no specific restrictions for exercises on the abs with a fitness rubber band. If the doctor has forbidden to train in the postpartum or postoperative period, be sure to follow his recommendations. The same rule applies to chronic diseases and severe injuries.

You should also be careful about exercising during your period. Every girl has them pass differently, during this period, training can be performed only if you feel good. But, again, you should not perform too complex exercises on the abdominal abs. If you have any doubts, consult your doctor.

What exercises to perform?

From theory, let’s move on to practice. We will deal with seven exercises for the ordinary level and three for the advanced level. You will need a short fitness rubber band, you can choose the strength of tension yourself. Do not forget to stretch and start training.

Pelvic lift with a rubber band on the shins

Tehnika:

Lie on your back, arms stretched along the body with palms down. Put a fitness rubber band on your shins;
slightly bend your legs at the knees, lift them up, the angle between the thigh and the body should be straight;
keep the resistance band taut at all times, spread your legs apart;
from this position, pull your pelvis upwards as high as possible. You can lift it not only up, but also twist a little to the side, this will help engage the oblique muscles;
vrnite se v začetni položaj.

“Rock climber” with a rubber band on the feet.

Tehnika:

fix the rubber band on the middle of the feet;
take the plank position on straight arms. The hands are under the shoulders, the body – a straight line from head to heels;
alternately bend your legs at the knees and pull them up to your chest;
try to keep the same pace. Breathe evenly.

Raising legs up in a plank

Tehnika:

fix the elastic band around your ankles;
assume a plank position with straight arms. The hands are under the shoulders, the body is a straight line from head to heels;
alternately lift your legs up. Make sure that the body does not sag. To increase the load, you can extend the opposite arm forward.

“Bicycle” or Bicycle curl.

Tehnika:

Lie on your back, bend your legs at a right angle at the knees, keeping them under weight. Fix the rubber band in the middle of the foot;
lock your hands behind your head, but do not press on the back of your head, keep your elbows wide apart. Keep your shoulder blades off the mat, pointing your shoulders toward your knees;
on exhalation twist to the left, directing the right elbow to the left leg. As you do so, straighten your right leg and lower to the maximum tension of the fitness band;
return to the starting position, change sides.

"Škarje"

Technique of execution:

Lie on your back, head and shoulder blades off the floor. Extend your arms along the torso with palms down. Fix the rubber band on your ankles;
raise straight legs to a 45-degree angle, toes tensed;
without lowering your feet to the floor, alternately raise and lower them, imitating the movement of scissors.

Static exercise “side plank”

Tehnika:

Fix the fitness rubber band just below the knees. Rest your right hand on the floor, extend your legs and push the body up. Your right hand is under your right shoulder (if you are standing in a forearm plank, your elbow is under your shoulder). The body is a level line, do not sag. Left arm rests at your side;
lift the left leg up, hold at maximum height for 30-40 seconds;
repeat on the other side.

Stranski zasuki

Tehnika:

stand up straight, fix one end of the fitness rubber band with your right foot, and hold the other end with your right arm extended downward;
first bend to the right leg by side twisting, relaxing the rubber band. The arm remains straight, the movement is only in the body;
on exhalation, return to the starting standing position, stretching the elastic band as much as possible.

Ksenia Kvasova: “You can perform exercises for advanced level with a fitness rubber band, if you are confident in doing them without equipment and you do not have enough load. Let’s tell you about three of them.

Separation and bringing together of legs in the plank

Tehnika:

fix the rubber band on your shins;
assume the plank position with straight arms. The hands are under the shoulders, the body – a straight line from head to heels;
after a jump spread your legs wide apart, then also after a jump bring them together.

Bending legs in a reverse plank

Tehnika:

Place the rubber band on the middle of the foot;
take the reverse plank position on straight arms. To do this, sit on the floor and rest your hands behind your back. Then push your pelvis upward, as a result, a straight line should be formed from the feet to the head. Tense your body;
as you exhale, alternately bend your legs, pull your knee to your chest. Try not to move your body.

Leg circles + Leg circles reverse

Tehnika:

Fix the fitness rubber band just above the knees. Lie on your back with your lower back pressed to the floor. Put your hands behind your head in a headlock, do not press on the back of your head. Pull the body away from the mat up to the shoulder blades;
straighten your legs and lift them up. The angle between your feet and the mat is 90 degrees;
as you exhale, lower your joined legs down, but do not touch the mat;
then lift them up, while spreading them apart. When the legs are maximally separated, start to close them together while continuing to lift them up. It turns out that you draw a circle when lifting your legs;
after the required number of repetitions, you can do the same, but in the opposite direction. Draw a circle by lowering your legs, and raise them closed.

Don’t pull the rubber band, but get your fitness tapes out and go to your workout and get healthier and fitter.