#Band reverse crunch free#

You can train your core even without bands! Resistance bands are a great tool to get your core work to the next level and get a bulletproof core! Especially compared to free weights and machines you find in gyms bands are way superior when it comes to core work.

#Band reverse crunch how to#

To learn more about glute raises and how to do this exercise 100% correctly as well as additional variations, check out the full article: Glute Raises With Resistance Bands Lower your butt until it touches the ground.

Now lift your hips until your upper body and your thighs form a straight line.Bend your knees and place your feet half a foot away from your butt.Place the resistance band on your hip and fix it with your arms at the side of your body on the floor or put it underneath your feet.But also the glute muscles play a part as counter player to the abs. With glute raises we will target the posterior part of the core muscles. Repeat for reps (Don’t forget the other side) #4 – Glute Raises.Rotate your body and bring your hands to the opposite side of your body (Make sure that your arms are aligned with the band throughout the movement).

Get a wider stance with your feet for stability – Bend your knees slightly.Step away and turn 90 degree – so your shoulder is pointing towards the anchor point.Attach the resistance band at the height above you.You can also try to reverse it and attach the band at floor level and pull from low to high. Shown in the pictures is the version where you pull from high to low. The wood chops are perfect to target the obliques – basically the side muscles of our core. Bring your knees towards your shoulders – Lift your butt slightly off the ground to get a better contraction in your abs.Lie down on the floor and bend your legs 90-degrees (knees and hips).Attach the band to an anchor point – floor level.To learn more about crunches and how to do this exercise 100% correctly as well as additional variations, check out the full article: Crunches With Resistance Bands #2 – Reverse Crunches Hold for 1 second and return to the starting position.Move your shoulders towards your belly button until you are in full crunch.Place your hands on your shoulders to make sure your arms don’t help during the crunch.Grab the band with your hands in a way that it is already stretched in the starting position.Attach the band behind you at an anchor point above you.If you just want to use your body weight as resistance: do the lying down version. With this exercise you will be targeting your abs mostly, and you will be able to move the most resistance with this variation. The kneeling version is our most favorite variation. The basic crunch can be performed lying down, standing and kneeling. The Best Core Exercises To Do With Resistance Bands #1 – Kneeling Crunches For each exercise there is a how-to video as well as a step-by-step explanation. In the Workout app included is a searchable collection of all exercises you can do with resistance bands. What you can expect of the app? Check out the details right here: BIQ Workout App To get a structured and effective workout routine you can follow on a daily basis – check out our workout app. Increase the resistance by using a stronger resistance band Workout AppĪ core workout routine is not a full workout program for your whole body.So if the workout is getting too easy you have 2 option: Instead of increasing the reps you do for each exercise it is better to actually slow down your reps and have a longer time under tension. Repeat after resting – aim for 3-5 rounds Time under Tension (TUT):.After completing one round rest for 90 sec.Perform the 4 exercises back to back without a break.If you’re just starting out, first use your body weight only and progress by incorporating resistance bands into your core workout.Ī simple, effective and quick core workout goes as follows: Remember that you can do each of the exercises in this article with resistance bands and also with body weight only. After we discussed the basic core workout routine you will find a detailed description for each exercise – Including the finish and start position as well as a step-by-step guide.

Let’s be honest simple is better than fancy. That’s why we only selected 4 exercises and structured an easy routine you can follow and make progress. There are hundreds of core exercises out there, and it is very easy to get overwhelmed by the sheer selection.