The Only Ab Exercise You Need Using Resistance Bands

[@love4thetruth]

To add more tension just double the bands. There are so many ways to use resistance bands. I find that it is best to buy 2 sets of them so you can have two of each bands. It prevents less strain on each of them if you double them with different combinations.. I use them also for toe touches in my garage, plus many other. But I like this idea here. I will do this.

[@yasim9435]

What kind of band provides enough resistance to limit repeat ion to failure to about 12?

[@GamerBody]

This will be based on the individual. I use the UnderSun loop bands (as of right now) but all bands will work the same, some might just be "tougher" than others. I also add additional bands (more than one at a time) as needed.

[@monkeyb1820]

I tried one for lower abs and hip flexors that gives a decent burn: put a door anchor under door, put skinniest US band through it, then lie on back a few feet from door, put feet up through the band loops and pull toward you. After 15-20 reps, it gives a good burn. Note that working the hip flexors is good to do. The next band up I found way too difficult.

[@GamerBody]

I haven't tried this, but it could be hard to get a lot of ab involvement vs your hip flexors taking over it. In the end, all you need is the abs to contract and bend at the spine, or even have the abs in a contracted position until failure and they will grow during recovery.

[@monkeyb1820]

@@GamerBody it's probably 50/50 between lower abs and hip flexors--but hip flexors are good to work too. Basically, it's an adaptation of a kotg exercise. So you might say, 'why bother working the hip flexors!'--but they're used in all running activities, used for literally raising the legs off the ground. There are other ways to work them, but this 'reverse squat' way is better than the others. Another good kotg recommended exercise is nordic curl. I suck at these but have noticed even after a week that the selectorized ham curl machine at the gym is much easier. Basically, there's no point in not adding nordic curl to the home workout. They're very good for the knees, hams, calfs. And supposedly they can help a person run faster (although I don't do much of anything that requires me to run fast).

[@GamerBody]

@@monkeyb1820 A lot of this depends on how much you work the legs with squats, RDLs, ext. It isn't really needed, but if you want variety then you can make an argument for it.

[@HydroDiver]

Would using one of the Cross Grips as an anchor point work for the crunches as long as you're pulling straight down or would that be too dangerous?

[@GamerBody]

I do not recommend this as I don't think they are secure enough (with bands) to stay in place. They will probably work until some point, but the variable resistance of the bands can be hard to gauge.

[@HydroDiver]

@@GamerBody That's a good point. Thanks!

[@keith606]

What is your opinion of the plank compared to this exercise?

[@GamerBody]

It can be fine as long as you are actually contracting your abs. Could even get in a plans, and just contract the abs only (very small movement) and it could be pretty good. This method does allow you to use progressive overload a bit easier if you want to continue building strength on it.

[@link1day]

How do you know if it’s working when you do it

[@GamerBody]

You will feel your abs contract as much as they can. You should start to tire out and most likely will feel the lactic acid in the abdominals as well.

[@djLalix]

@@GamerBody That's a very polite way of saying "it hurts" lol

[@memoryhero]

If you've got shorter bands - or maybe double them up if you've got long bands - you can just do this standing with less hassle.

[@GamerBody]

I dont have short bands, but might look into some.

[@Kaiya637]

the door opens on you...BAM you're fing DEAD! No more exercises for you!

[@GamerBody]

Yeah, if you can, anchor it on the side of the door so that when performing the exercises, the door is closing. I just don't have that setup for the shots in the video.

[@Jerry-zf3ip]

IMHO: If you have doors that open up towards you, and setup can't/won't allow you to use the side opening away from you, it's just not worth it to mess with door mounted resistance bands (or door mounted anything else) exercises. There are ample fantastic movements that can be done with just your body as an anchor. Or at least safer anchor points like a step platform.

[@GamerBody]

Check out my other videos for the step platform (that is how I use mine for almost all exercises). If you pull vertically you are probably safe, it is just pulling towards you where I have issues since it can come loose and smack you.

[@James-rf2ln]

I found this workout completely useless. My bodyweight was doing more pulling on the way down than i was with ab muscles, it was more of a workout on the back lifting back up again than on the crunch downwards

[@GamerBody]

If this the case, you don't have enough resistance (bands) on the anchor. Don't allow your bodyweight to take over, add enough bands so that your body doesn't do all of the work. From there, only flex your abs and you will feel additional resistance as the band is pulled.

[@Salemej]

Well yes but... I'm seriously afraid a band will brake and give me a headshot while doing that.

[@GamerBody]

Try keeping your hands out in font of your head so if it does snap, it is not on the back of your skull.

[@coling8176]

Really? Do you need to spend most of the video showing us how to fit a bloody door anchor? Just do the bloody exercise!

[@GamerBody]

Thanks for the critique. Ill look into improving that next round.