Common abdominal exercises such as sit-ups, crunches, and leg raises are good basic movements. But after running them consistently for a while, they can start to get old.
That’s why I like to switch things with my own movements and equipment. Not only did it keep my clients motivated, but it also helped them keep looking at the results and avoid stagnation.
Using a resistance band is one of my favorite ways to get things done. The resistance band is cheap, easy to carry and easy to use. In addition, they can add challenges to your abs exercises, build muscles, and help to tone your core. One of my favorite core workouts with resistance bands is the standing banded knee crunch.
What does a standing striped knee crunch do to your body?
The standing striped knee crunch moves the abdominal muscles in the same way as abdominal exercises and crunches, without damaging or disturbing the back. Standing gives you more control over your level of movement and comfort throughout.
A standing banded knee tack also requires more movement and is a great warm-up for your cardio routine. The movement of wrapping a resistance band around the ankle and bringing the knee closer to the elbow also improves the strength of the quadriceps muscle and challenges balance. This makes the core even more functional.
Common mistakes people make when crunching the knees of a standing band
If you are not familiar with using resistance bands, it may take some time to get used to it. We asked our clients where and how to wrap the resistance band, but once they got the hang of it, they love it!
When performing a standing band knee tack, it can be difficult to master the distance to “crunch” with the elbows and the height to lift the knees.
To avoid common mistakes, keep the following tips in mind.
- Wrap the band around your calf just above your ankle. Be careful not to get the band on top.
- When crunching, lift your elbows into the air and lower your elbows, but do not lower your elbows below your hips.
- Move slowly, compress your abdominal muscles, and focus on crunching while raising your knees using your quadriceps.
How to do a modified standing band knee crunch
If the resistance band is too large, try moving without the resistance band first. A standing knee crunch without a resistance band is still a great abs exercise and is worth learning before adding other elements to the movement.
Stand straight with your legs separated by the width of your hips. Bend your elbows and place your hands behind your head. Bend your torso, lower your right elbow toward your left knee, and lift it into the air. Return to the starting position before alternating sides.
How to do a standing band knee crunch correctly
Ready for a standing knee crunch in the resistance band? Perform the following steps:
- Stand straight with your legs separated by the width of your hips. Wrap a resistance band just above your ankle.
- Bend your elbows and place your hands behind your head.
- Bend your left knee and raise your legs into the air. Use your abdominal muscles to pull your knees up.
- Lower your right elbow across your body toward your left knee and bend your torso until the two body parts are close to each other.
- Return to the starting position and repeat using your right knee and left elbow.
4 exercises to help you perform a standing band knee crunch
Working on the core can be difficult, so if you feel this movement is too strong, these other exercises will help increase the strength needed to properly perform the knee crunch of the standing band. increase.
Bicycle abdomen
Bend your elbows, place your hands behind your head and lie on the floor. Lift your foot off the ground and start moving your foot in a cycling motion. Move your right knee to your left elbow and then your left knee to your right elbow. Continue this movement, straightening one leg and bending the other.
Striped bicycle abdomen
Wrap the band around both feet at the same starting position as the previous movement. Performs the same behavior as a standard bike crunch and adds resistance. Make sure the resistance band is always firmly secured around your foot.
Left and right steps with the band
Stand straight with your legs separated by the width of your hips. Wrap the resistance band around your ankles and place your hands on your hips or in front of you in the prayer position. Put your right foot to the side and continue with your left foot. Perform 5 steps on the right side before returning to the left side. Repeat for 30 seconds.
From one knee to the chest
Lying on the floor with your arms sideways. Bend your knees so that your feet are flat on the ground. Wrap your hands in the right shin and bring your knees toward your chest with your left resting leg bent. Hold for 10 seconds before switching sides.
