Get a Total Ab Workout With This 7-Minute Band Exercise

One of the most effective ways to target your stomach is through loop band exercise. These adaptable, low-cost exercise aids provide tailored resistance to enhance the effectiveness of every core action. You don't have to devote much time to working on your abs. If you consistently put in more than ten minutes, you may benefit from exchanging part of the extra time for higher intensity, which is precisely what the loop bands allow you to accomplish.

This 7-minute workout requires only an exercise mat and a medium-strength resistance loop band. So, let's get started!

1. Sit on the floor and wrap the loop band around your lower quadriceps, slightly above your knees. Now, lie face down on the floor, knees bent, and feet brought up to your buttocks. Your middle finger should just skim your heels when you lay your arms at your sides. When you push up, your knees will track directly over your ankles since you are in this posture.

Lift your hips as high as you can into the air, palms flat on the floor. Spread your knees as widely apart as possible in the top position. Then, to finish the rep, lower yourself back down.

The pattern of movement is lift, open, close, and down.

Pull your belly button down toward your spine as you open your knees. Perform 15 smooth continuous reps, inhaling as you raise your hips and exhaling as you bring them back to the floor.

2. Move to your hands and knees, keeping your chest up and your knees bent.

Step around the loop band with your right leg and draw it in toward your right shin.

Step your left foot toward the right knee and step the right foot out to the side. The band will now be wrapped around your right calf and your right thigh. The loop should be going around the back of your right thigh.

The movement pattern is draw in, step out, step in.

On the next rep, draw the loop band in toward your left shin. Then step the left foot out to the side as your right foot moves toward the left knee.

Do 15 reps on each side.

3. Get on your hands and knees and open the loop band around your right leg.

Keeping your right leg extended and your left leg bent, lift the left leg off the floor. From this position, you can flex the foot or draw it toward your butt.

Focus on keeping the left leg parallel to the floor. The movement pattern is lift, flex, draw in, extend.

Do 15 smooth continuous reps, inhaling as you lift and exhaling as you lower.

4. Place your right hand on the floor in front of you and take your left hand and place it on the left side of the loop band.

From there, bend your elbows and pull the band behind you.

Keeping your elbows bent, pull the loop band toward your upper back, just below your shoulder blades.

The movement pattern is pull in, extend, lift, lower.

Do 15 reps, inhaling as you pull in and exhaling as you lower the band behind your back.

5. Lie face down on the floor, knees bent, and feet brought up to your buttocks. Your middle finger should just skim your heels when you lay your arms at your sides. When you push up, your knees will track directly over your ankles since you are in this posture.

Lift your hips as high as you can into the air, palms flat on the floor. Spread your legs apart against the band's resistance at the top position. With each repetition, make careful to bring your navel into your spine.

Do 15 repetitions of this exercise.

6. Straighten your legs into the air, forming a 90-degree angle with your body as your flexibility allows. With your palms on the floor beside you, bring your knees back toward your chest and elevate your hips to the sky, returning to the starting position in one continuous motion. With this motion, you may want to spread your hands a bit broader on the floor to give more support.

Do 15 repetitions of this exercise.

Conclusion

The loop band workout is a total ab workout. You can use one or two loop bands or any combination of loop bands to accomplish the same overall goals.

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