Street Talk: Five Exercises To Train Your Abs With Elastic Bands
Five Exercises If you have elastic bands at home these days, you have a treasure since it is part of the minimum essential material with which we can carry out an efficient and profitable training.In this article we explain some exercises to train your core that you can do in your house with only elastic bands.
Our core is a system made up of various muscles in our middle zone that is responsible for keeping our spine stable and counteracting or minimizing external disturbances that may affect it.
In the words of Professor Stuart McGill, one of the greatest experts on the anatomy and pathophysiology of the spine: “The best way to approach core training is through movement prevention, not its creation.” In this way we can classify anti-movement exercises into three groups:
Anti-extension: they prevent the extension of the spine in the sagittal plane, especially the lumbar spine. Anti-rotation: prevent rotation of the spine in the horizontal plane. Anti-lateral flexion: prevent lateral flexion of the spine in the frontal plane. Also, if we are creative there is no reason not to combine some of these patterns in the same exercise as we will see below.
The first exercise that we bring you is classified within the category of anti-extension exercises, where we must prevent our lumbar curvature, or lordosis, from accentuating during the execution of the exercise. It offers many variants and can be performed on your knees, standing, in a gentleman’s position or even sitting.
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Like the previous exercise, the dead bug is included in the category of anti-extension exercises.
When doing it with the band, the intensity increases and the moment of extension on our lumbar spine as well. We must try to maintain throughout the exercise the natural physiological curvature that our lumbar spine draws, no more and no less.
The original Press Pallof that we will see later is the largest representative of the category of anti-rotation exercises but in this case this variant is included within those of anti-lateral flexion because when changing the plane in which we extend our arms the disturbance on our column changes and therefore the objective of the exercise.
By separating the band from our body in a vertical direction, that is, in the sagittal plane, our spine tends to flex laterally, that is, towards the side where the band comes from. Our goal is that this does not happen.
The side plank is one of the most basic anti-lateral flexion exercises that we can do but we can get more out of it if we include an elastic band or pulley. In this way we achieve an addition in difficulty and integrate an extra demand for column stabilization.
We rest on our forearm and maintain a starting position of lateral plank separating our hips from the ground. With the other hand we grasp the end of a belt or pulley and perform a press movement either vertically or horizontally. The variants are many depending on the stimulus we want to achieve.
And finally we come to the original Press Pallof, which unlike the others is classified under the category of anti-rotation exercises. In these exercises we must counteract or prevent the moment of rotation that our column undergoes in the horizontal plane.
This exercise, like the others, can be modified in various ways to add complexity or to adapt to the demands of specific sports. In this way we can do it on our knees, in a knight position or even lying in a supine position.