2CW-HI Fitness incorporates these five exercises to effectively work your core muscles using a six resistance band toning exercises. Check their weekly boot camp classes and group personal training.
Russian Twist
Sit on floor with legs extended and together, center of band wrapped around soles of feet, holding one end of band in each hand. Bend knees slightly, keeping heels on floor, and clasp hands to bring both ends of band together. With abs engaged and back flat, lean back 45 degrees and extend arms in front of you at eye level. Make sure there is plenty of resistance in the band while rotating from side to side, turning your entire upper body while pulling the band toward each side of your body. Perform 12 repetitions on your right side and 12 repetitions on your left side.
Knee Pull
Start on floor in push-up position (arms straight, balancing on hands and toes) with center of band wrapped around sole of right foot, holding one end of band in each hand, palms flat.
Keeping abs engaged, pull right knee toward chest; round back toward ceiling slightly as if bringing head to meet knee. Press right heel back to straighten leg, then lower foot to start.
Do 3 sets of 12 to 15 reps. Switch legs and repeat, maintaining push-up position throughout.
Side V
Lie on right side on floor with legs together, hips stacked and center of band wrapped around soles of feet, holding ends of band in left hand. Extend right arm on floor in front of you at shoulder level, palm flat, and bring left hand in front of thighs. Keeping abs engaged and band taut, bend left elbow behind you at shoulder level as you lift upper body and legs as high as possible off floor, balancing on right hip; lower to start. Do 3 sets of 12 to 15 reps; switch sides and repeat.
Resistance Band V Up
Lie faceup on floor with legs together, band wrapped around soles of feet, holding one end of band in each hand, arms by sides. Make sure there is tension on the band and pull back on the band as you come up in a V position. Pausing at the top of every V for 3-5 seconds and complete 2-3 sets of 12-15 reps.
Resistance Band Torso Rotation
Stand on center of band with feet hip-width apart, holding one end of band in each hand. Bend elbows by sides, bringing hands up to shoulder level, palms facing forward. Bend knees slightly and rotate upper body (from hips up) to left, keeping feet planted; return to center and rotate to right to complete one rep. Do 3 sets of 12 to 15 reps.
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