Increase Rotational Power | Resistance Bands Workout


 

Increase Rotational Power: Resistance Bands Workout

Welcome back to the workout blog! I’m Trevor Theismann with Kbands Training, and I’ve been receiving requests lately for more ab workouts, specifically ab workouts with the added tension of the resistance band. So for today’s blog, I’ll be walking you through some balanced resistance training exercises that can strengthen the abs and build power in the core.

To prepare for today’s workout, strap the leg resistance band around your thighs just above the knee and grab your KB Powerband or any resistance training band. That’s all you’ll need for now. Ready? Let’s get started.

 

Exercise

Workout Reps Workout Sets

Resisted Toe Touch

20-30

2-3
Wide Bicycles

15 sec

2-3

Oblique Knee-Ups 

30 sec 2-3

 

Building Power with the Resistance Band

Find a place on the floor and wrap your resistance training band around your lower back. You can hold one handle in each hand, or to make your resistance training a little more challenging, you can shorten the bands by folding them at the handles.

Lie on the floor with the resistance band held down under your back, and with your feet together, bend at the waist and raise your legs to the ceiling. As your hips bend, reach up toward your toes while holding the resistance band. Keep your legs straight and build power in your abs by lowering them slowly. After you bend your upper body and reach for your toes, make your return to the floor last for a count of three full seconds.

Do this move 20 to 30 times and you’ll build power in you core, hips, lower back and abs. The resistance band will help increase power in your arms as well.

Building Power in the Core: Wide Bicycles

For the next move, toss your resistance band to the side where it won’t get in your way, and then lie on your back in crunch position. With the leg resistance band securely in place, lift each knee toward your chest one at a time. As you raise each knee, reach for that knee with your opposite hand.

Generate more power by doing this exercise fast. Let the resistance bands create burn in your sides (obliques) and upper thighs. Do this move in a quick rhythm for about fifteen seconds without stopping.

Building Power with the Resistance Band: Oblique Knee-Ups

Next, hop to your feet for some oblique knee-ups. With proper technique and the leg resistance band in place, you should feel the power of this move in your sides and upper legs. Stand with your feet just a bit more than shoulder width apart and rotate your right foot out by 45 degrees. With your weight planted on your right foot, quickly lift your left knee to your chest and then plant it back on the floor. As you repeat the move, actively squeeze the muscles of your sides. Keep doing this resistance training, power building move until your heart rate rises. At that point, you’ll be actively burning the fat that covers your abs and keeps them hidden.

As I’ve mentioned in previous articles and blog posts, bringing out defined ab muscles is a two stage process. First, resistance training can build power and strength in the abs. But no matter how much power you generate, your abs won’t show if they’re covered by a layer of fat. Interval training and heart rate elevation can work that fat away.

For more resistance training tips, contact me directly, subscribe, or leave a message in the comment section below. We use your comments and questions to shape the direction of future blogs, so let us know what you think!

 

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