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Thera-Band "Core" (Ab & Back) Exercises

Created By: The Academy

Description:
These exercises target the core region: the abdominals and the lower back.

Instructions:
Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. If you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance and repetitions.

Thera-Band Abdominal Crunch in Supine

Thera-Band Abdominal Crunch
Instructions:
Securely attach the ends of the band to a stationary object near the floor. Lay on your back with your knees bent. Extend arms in front and grasp the middle of the loop with hands close together. Keep elbows straight in front and curl trunk upward, lifting shoulder blades from floor. Hold and slowly return. TIP: Keep your elbows straight and be sure to lift shoulder blades off floor.

Thera-Band Abdominal Oblique Crunch in Supine

Thera-Band Abdominals Obliques (U) Supine
Instructions:
Securely attach the ends of the band to a stationary object near the floor. Lay on your back with your knees bent. Extend 1 arm in front and grasp the middle of the loop. Keep elbow straight in front and curl trunk upward toward opposite knee, lifting shoulder blade from floor. Hold and slowly return.
TIP: Keep your elbows straight and be sure to lift shoulder blade off floor.

Thera-Band Abdominal Crunch (Lower Abs)

Thera-Band Abdominal Crunch
Instructions:
Lay on back with hips and knees flexed. Stretch the band over knees and cross underneath. Secure each end of the band under your hands with elbows extended by your side. Lift your knees upward, lifting your hips off the floor. Slowly return.

Thera-Band Trunk "Chop"

Thera-Band Trunk Chop
Instructions:
Securely attach one end of the band to a stationary object above your head. Grasp the band with both hands over your shoulder closest to the attachment, with your trunk slightly rotated toward the band. Pull the band down to the opposite hip with both hands, turning your trunk away from the attachment. Slowly return.

*Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Thera-Band Trunk "Lift"

Thera-Band Trunk Lift
Instructions:
Securely attach one end of the band to a stationary object near the floor. Begin with hips and knees slightly bent. Stand to the side of the attachment and grasp the handle with both hands, with your trunk slightly rotated toward the band. Lift the band over your opposite shoulder with both hands, turning your trunk away from the attachment. Slowly return.

Thera-Band Trunk Extension (in long sitting)

Thera-Band Trunk Extension
Instructions:
Sit with legs extended. Stretch the middle of the band around both feet. Grasp both ends of the bands with hands at chest. Lean back, stretching the band. Keep your lumbar spine straight by extending at the hips. Slowly return.

Thera-Band Trunk Sidebend-Overhead (In Standing)

Thera-Band Trunk Sidebend-Overhead
Instructions:
Stand with feet a shoulder width apart, knees and hips slightly bent, and back straight. Secure middle of band under feet, grasp end of band by your sides. Extend one arm with elbow straight overhead (opposite the side you are strengthening). Lean away, stretching band. Slowly return.

Thera-Band Trunk Rotation in Sitting

Thera-Band Trunk Rotation (seated)
Instructions:
Securely attach one end of the band.. Keep your feet flat on the floor and your back straight. Grasp the other end of the band at chest level. Rotate your shoulders away from the attachment, stretching the band. Hold and slowly return.
TIP: Avoid leaning your trunk over.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Loading the video file TB-Tube_Back_ext_longsit.mp4

Exercise "Thera-Band Trunk Extension (in long sitting)" video

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