Physio bands are considered one of my finest mates within the fitness center. They’re nice for shoulder well being, nice for activating my sleepy lats earlier than a giant pulling day, and even helpful for constructing some muscular endurance by means of workout routines like lat pulldowns and triceps extensions.
These days, I’ve additionally been utilizing them for my core—to bulletproof these abs!
Bands are notably helpful for the core as a result of they actually drive you to remain as tight as doable and assist to create a complete lot of rigidity in your physique. Should you don’t create sufficient rigidity throughout banded core actions, the band will manhandle you out of place. Having to combat laborious to maintain your place by means of bracing will assist you to get probably the most bang for you buck to construct that core.
It is going to additionally translate into you changing into simpler at bracing whenever you’re squatting or deadlifting, too!
Bulletproof Abs Banded Train 1: Planks
I at all times hear individuals say, “Planks are simple.”
Contemplating the boys’s world file plank maintain time is 10 hours lengthy, and a Canadian lady simply broke the ladies’s phrase file time this Could with a time of 4 hours and 20 minutes, there may be an argument to be made that the one minute plank holds most of us just do aren’t that arduous.
You’ll not be saying this with a banded plank!
I like to make use of a squat rack to anchor the band, however you can too use heavy dumbbells. Slide your physique beneath the band, place the band within the middle of your again and plank away. You’ll be stunned how a lot rigidity you want to construct in your physique to cease that band from pushing you right down to the ground.
three units of 30 seconds every maintain
Bulletproof Abs Banded Train 2: Bent Knee Maintain
Use a heavy dumbbell to anchor one finish of the band to the bottom. Dangle from a bar and have a companion place to different finish of the band over your knees. Then maintain together with your knee at hip peak (90 diploma angle). You need to really feel your abs working additional time to cease your knees from being pulled right down to the bottom by the band.
Bulletproof Abs Banded Train three: Banded Hole Lat Pulldowns
Place the band over the pull-up bar and put a dowel by means of the band. Lay flat instantly beneath the bar. Seize the dowel together with your fingers shoulder width aside and pull your self into an ideal observe physique place together with your head and again off the bottom, in addition to your legs (leaving simply your bum on the bottom).
Maintain for two to three seconds. Chill out, lay flat once more, after which pull your self again into the hole physique place. You’ll really feel such as you’re working additional laborious simply to tug your self right into a hole place.
Bulletproof Abs Banded Train four: Palof Maintain
A easy one, however a terrific one for the customarily underworked obliques.
Connect at band to a submit. Face the wall. Seize the band and transfer away from the submit (the additional you’re away from the submit, the tougher it is going to be). Interlace your fingers as you’re holding the band, pull it to your sternum, after which press the band straight out till your elbows are straight.
It helps to bend your knees a bit to maintain your hips sq. and your backbone impartial. You need to really feel the band attempting to twist your physique and pull you again to the submit. Use your obliques to fight this twisting and do all you’ll be able to to take care of your floor.
three units of 30 seconds per facet
You may also do this as a Palof press, that means when you’re within the holding place, merely carry the band again into your chest after which press it out once more.
three units of 20 reps per facet
Bulletproof Abs Banded Train 5: Alphabets
From the Palof maintain place, begin writing the alphabet within the air. Be sure you’re preserving your hips sq. and sustaining your floor. This can drive you to remain as tight in your core as doable.
three x 26 letters within the alphabet