(KUTV) Jeffrey Beck, exercise specialist from the Intermountain Medical Center Heart Institute, stopped by KUTV to demonstrate an abdominal exercise routine using a resistance band.
The main function of the abdominal muscles is resist movement, keeping the spine straight regardless of what movements the arms and legs are making, said Beck. That's why integrating a resistance band into your abdominal training is vital for complete muscular development in your midsection.
Beck recommends that following resistance band workout twice a week. You'll start noticing a difference in your core strength and abdominal definition.
1) Pallof Press: Attach a band to a sturdy object at shoulder height. Grasp the free end with both hands and step away from the anchor point to apply tension on the band. Turn perpendicular to the anchor point, stand with your feet shoulder width apart and extend your arms in front of you. The band will try to twist your body toward it, resist by keeping your abdominal muscles tight as you press your hands back and forth. Once you have pressed 10 times, switch sides. Complete 3 sets of 10 reps per side.
2) Standing Raise: Attach a band to a sturdy object at shoulder height. Stand with your feet shoulder width apart and grasp the free end of resistance band with both hands. Apply tension on the band by stepping away from the anchor point and turn perpendicular to the anchor point. Extend your arms out in front of you and hold this position while resisting the force of the band by keeping your abdominal muscles tight. Now, lift your arms straight up in front of you until your hands come up to your forehead. Return to starting position. After completing 10 reps, switch sides. Do 3 sets of 10 reps per side.
3) Kneeling Chop: Get into the bottom of a lunge position with your left leg forward and reach up over your left shoulder to grasp the band. Keeping your abdominal muscles tight, pull it diagonally downward across your body to the outside of your right hip. Return to starting position. Do 10 reps and then switch sides. Complete 3 sets of 10 reps per side.