Rectus Abdominis Exercises With an Elastic Band

The rectus abdominis is the large muscle in front of your abdomen. It attaches to your pelvis and runs vertically up to your collarbone. This muscle controls the curve of your lower back and the tilt of your hips. Tightening the upper region will cause your torso to curl downward. If you contract the lower region, your pelvis curls upward. By squeezing the upper and lower regions, your trunk will crunch into a ball. Perform isolation exercises for the abs as well as compound exercises for core strengthening with an elastic band.

  1. Crunches

    • The crunch and variations of this classic exercise can be used to blast the rectus abdominis. Lie on the floor with knees bent and both feet on the middle of the resistance band. Hold the ends of the band and position your hands behind your head. The band should run along the sides of your body. Slowly crunch your torso toward your knees until your lower back is almost off the ground. Keep your chin up and gaze forward. Hold at the peak position for a second before lowering back down. Alternatively, you can do a reverse kneeling crunch by looping the band over a doorknob. Kneel in front of the doorknob, taking a hold of the handles of the band with palms turned down. Flex your elbows at shoulder level. Tighten your abs and crunch your body toward the ground. Draw your arms to your chest. Perform 10 to 20 reps for three to five sets.

    Pull-Downs

    • Working with a partner on band pull-downs can help to build the strength and endurance of your front abdominals. Pull-downs also work the muscles in your neck, shoulders and back. Position yourself back-to-back with a partner. While you grip the handles of the band overhead, have your partner hold the middle of the band with both hands. Crunch forward as your partner keeps the band steady. Perform 15 to 20 reps, and then switch positions with your partner.

    Balancing Exercises

    • Exercises that require you to balance on one leg will strengthen your core musculature. Using an exercise band, try a single-leg balance with opposing arm and leg resistance. Stand on your left leg, securing the band under the left foot. Wrap one end of the band around your right ankle. Take hold of the other end of the band with your left hand. Flex forward at your hips until your torso is parallel to the floor. Extend your right leg, lifting it behind you. Extend your left arm forward so your arm, torso and raised leg form a horizontal line. Hold the position for a moment before returning to starting position. Repeat the exercise for 30 to 60 seconds, and then switch legs positions to work the other side.

    Adding Instability

    • By adding a trunk rotation on a stability ball to an abdominal exercise with a band, you can work your abs from different angles, tone your waist and strengthen your core. Begin the saw exercise by sitting on the ball with your legs forming a wide angle in front of you. Dig your heels into the floor, pointing your toes up. Hold the ends of the band in your hands and extend your arms to your sides. The band should run across your back and along your shoulder blades. Inhale and lift your spine and contract your abs. As you exhale, rotate your torso and reach for your left foot with your right hand. Use a sawing motion, keeping your arms in position as you twist. Inhale and return to starting position. Repeat on other side. Alternate the movement between your right and left sides for 60 seconds.