Resistance Band Ab Workout at Home For Men

Resistance band ab workout at home for men

Today we are going to do a Resistance band ab home workout. We will be working on more than just the rectus abdominis or the six-pack. This workout will build your entire core improving not only how you look, but how you move and function. A core workout like this helps us run better, throw a ball farther or pick something heavy up off the floor. And of course, a strong core plays a key role in helping us get fit and build muscle at any age.

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The first exercise up is directly for our six-pack abs. And that is the band crunch. This is an exercise that you can do either standing or kneeling down. I typically do this exercise kneeling with my back turned away from the anchor point as it gives me a fuller range of motion.

It is important to remember when doing band crunches to curl your torso not bending at the hips. For this exercise go for three sets of 15 to 20 reps with a minute rest between sets. I’ll leave a card at the end of the video of the entire workout that you can screenshot with all the sets and reps on it.

Next up is a high to low wood chop this primarily works the transverse abdominis and obliques which are on either side of your six-pack. For this exercise, you need to hold your arms out straight and then move them from the high to low position by twisting at the waist. It is important to keep your arms straight so you don’t use them to pull the band. The other tendency a person has is to turn their hips and not twist at the waist.

When doing this exercise start on one side and then as soon as you finish your last rep switch to the other side and once you have completed your reps for both sides, then rest for one minute before starting your next set.

For all of these exercises, you want to control the band throughout the movement especially as it contracts. To keep the full tension on the muscle.

The main role of the core is to stabilize the spine. So it is important to work the erector spinae which is the muscle that runs along either side of the spine. We have 2 exercises in this workout that strengthen this muscle. First is the stiff leg deadlift, this exercise also works the glutes which plays a role in core stability.

I double up my bands and place them under my feet. Keeping my back straight, slowly bending forward at the waist while moving my hips back until I feel a good stretch in my hamstrings then raise back up.

We are now back to wood chops, but this time we are going to go low to high. You will feel this differently than the hi to low variation which you feel more in the lower obliques and transverse abdominis. Going from low to high switch’s emphasis to the upper portion. The main queues stay the same, keep your arms straight making sure you are twisting at the waist and not turning your hips.

Wood chops can give some people DOMS or delayed onset muscle soreness if they aren’t used to the exercise so if you haven’t done this exercise for a while it would be a good idea to start with just 2 sets.

Now we are going to work the six-pack abs with the reverse crunch. When putting together an ab workout it is good to include exercises that work the rectus abdominis from both the upper portion and the lower portion.

To do this exercise I like to loop my resistance bands together and around my legs just below my knees. I rest my hands on top of the bands just to make sure they don’t slide down to my waist as I curl my knees up towards my chest. The bands have a tendency to pull us forward as we do this exercise. So you might have to reset your position halfway through the set.

The way you do this next exercise is to wrap a band around your feet then cross it in front of you holding the ends of the band in each hand. You start with your body in a crunch position then extend out your arms and legs. So that your legs are straight and your arms are up overhead. This is a full-body movement that works your erector spinae in Extension and it’s another exercise you will feel in the glutes. Giving you complete core development.

For all of these exercises, I would do 2 to 3 sets of 15 to 20 reps with 60 seconds rest between sets. Using a resistance that has you coming to technical failure on your last set of each exercise.