Physio bands are one among my finest associates within the fitness center. They’re nice for shoulder well being, nice for activating my sleepy lats earlier than an enormous pulling day, and even helpful for constructing some muscular endurance by workouts like lat pulldowns and triceps extensions.
Recently, 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 an entire lot of stress in your physique. Should you don’t create sufficient stress throughout banded core actions, the band will manhandle you out of place. Having to battle laborious to maintain your place by bracing will assist you to get essentially the most bang for you buck to construct that core.
It would additionally translate into you turning into simpler at bracing once you’re squatting or deadlifting, too!
Bulletproof Abs Banded Train 1: Planks
I all the time hear individuals say, “Planks are straightforward.”
Contemplating the lads’s world report plank maintain time is 10 hours lengthy, and a Canadian lady simply broke the ladies’s phrase report time this Might with a time of 4 hours and 20 minutes, there’s an argument to be made that the one minute plank holds most of us do exactly aren’t that onerous.
You’ll not be saying this with a banded plank!
I like to make use of a squat rack to anchor the band, however it’s also possible to use heavy dumbbells. Slide your physique beneath the band, place the band within the middle of your again and plank away. You’ll be shocked how a lot stress it is advisable 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. Hold from a bar and have a companion place to different finish of the band over your knees. Then maintain along with your knee at hip peak (90 diploma angle). You must really feel your abs working extra 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 the band. Lay flat instantly beneath the bar. Seize the dowel along with your arms shoulder width aside and pull your self into an ideal observe physique place along 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. Calm down, 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 an incredible 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 more difficult it will likely 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 must 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 may to take care of your floor.
three units of 30 seconds per facet
You may as well do that as a Palof press, which 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 to’re holding your hips sq. and sustaining your floor. This may drive you to remain as tight in your core as doable.
three x 26 letters within the alphabet