Using stretch bands for abdominal training is popular. These bands, formally called resistance bands, are used in rehabilitation by physical therapists, in aerobics classes to provide an extra challenge, and by bodybuilders. The bands differ in resistance and strength based on their function, the "superbands" being the most durable and best-suited to bodybuilders, while brands like DynaBands are used for aerobics, and TheraBands are used for rehabilitation.
First, Choose Your Band
Bands should be chosen for your fitness level as well as for how often you will be using them. They are going to wear with repeated use, so choose a more durable band if you plan to work out a lot. All bands, no matter what their purpose, are color coded to indicate resistance level. When choosing resistance level, find the resistance that allows you to do between 20 and 30 repetitions. They are inexpensive enough that you can move to a more difficult resistance level when you are ready. Some bands include gadgets to help the bands latch on to a door frame, or loops to hold the band firmly to your ankle or wrist. They range in price from about $5 to about $15, and are widely available. A full set should cost about $30.
Setting Up
In addition to your bands, you will also need a door frame and a firm, sturdy chair with a strong back (such as a wooden kitchen chair).
You can buy or make a door frame attachment for your resistance bands. The door frame attachment, basically, is just a cord, looped around the middle of your resistance band, knotted, and then slipped above a hinge in your door frame. The door is then shut, and the resistance band is held firmly in place.
The chair is used for a seated squat exercise. The band is looped under the seat of the chair.
Abdominal Exercises
This first exercise is not only for the abdominals, but also the back and gluteal muscles. Attach the stretch band to the lower door frame and stand about 3 feet away from the frame. Hold the bands firmly in your hands, and lift your arms above your head. As you stretch your arms above your head, you will also be lengthening your body and standing straight. Do not lock your knees. Repeat between 15 and 20 times.
Next, staying in the same position, grab your bands and pull across your body, up and to one side. Instead of pulling your arms up and over your head, you are pulling them up and to the side. Repeat for an entire set (15 to 20 repetitions) and then repeat on the other side.
Finally, the seated crunch. This exercise gives similar results as a traditional crunch, but, as you are using the bands for resistance, you can make the exercise either more difficult or less, depending on your needs.
Loop your band around the back of your chair. The best case would be a chair with slats which you could weave the band through for even more stability. Sitting straight, with feet on the floor and back straight, hold your band, one side in each hand, and, concentrating on your abdominals, lean forward, feeling the resistance as you pull forward. Move to about 45 degrees and sit back up. Repeat between 15 and 20 times.
