ABDOMEN

abdomen with handles

1. Find a fixed point where you can hook the elastic bands with the handles at waist level, making sure it is fixed and well supported.
2. Stand with your feet shoulder-width apart and grasp the handles with the elastic bands extended forward and with your arms extended.
3. Turn your trunk to one side, keeping your hips fixed and tension on the elastic bands.
4. As you rotate your torso, stretch the elastic bands as much as you can, keeping your arms extended and the tension on the bands.
5. Return to the starting position, bringing your hands and elastic bands forward while maintaining tension in the bands.
6. Perform 10 to 12 repetitions on each side before resting.
7. This exercise is excellent for working the oblique abdominals.

exercise with handles 2

1. Start by making sure the elastic band is hooked to a fixed point at waist level. There should be enough tension in the band so that you feel the resistance when you straighten your arms.
2. Stand with your feet shoulder-width apart. Make sure your feet are steady and you have good balance.
3. Extend your arms forward and grab both handles with your hands. Keep your arms straight and at shoulder height.
4. Pull the band toward you, bringing your hands toward your body while contracting your abdominal muscles. Hold this position for one second.
5. Repeat the movement to complete 10-12 total repetitions.
6. If you want to increase the intensity of the exercise, you can speed up the movement and do faster repetitions.

Remember to maintain proper posture and breathe properly during exercise. If you feel any discomfort or pain, stop the exercise immediately. This exercise is called «Pull-ins» or «Band Pull-ins». It is an excellent exercise to work the abdominal muscles, especially the rectus abdominis.

abdomen with handles

1. This exercise is called «Elastic Band Plank» and is a variation of the plank exercise that focuses on strengthening the abdominal muscles and the stabilizing muscles of the spine.
2. Hook the elastic band to a fixed point at waist level and make sure there is enough tension in the band.
3. Stand with your feet shoulder-width apart and hold the ends of the band with both hands.
4. Extend your arms forward, keeping the band taut and in line with your shoulders.
5. Hold this position for 30 to 40 seconds, making sure to maintain good posture and not arch your back.
6. During the exercise, contract your abdominal muscles and keep your breathing regular.
7. Rest for a few seconds and repeat the exercise 2 to 3 more times.
8. This exercise is very effective in strengthening the abdominal muscles and the stabilizing muscles of the spine, as well as helping to improve body posture. Remember that it is important to maintain good technique and not force the elastic band too much. If you feel any discomfort or pain during exercise, stop immediately.

abdomen, leg raises

1. The exercise you describe is known as a band leg raise, and it’s a great way to work your abdominal muscles and strengthen your core.
2. Place a mat on the floor and hook the elastic bands to a fixed point on the floor.
3. Lie face up on the mat with your legs stretched out and your hands at your sides.
4. Hook the elastic bands to your feet and stretch your legs up, keeping them together and straight.
5. Keep your legs straight and slowly lower your legs toward the floor, without touching it, until you feel tension in your abdominal muscles.
6. Raise your legs up again and repeat the exercise 10 to 12 times.
7. It is important that throughout the exercise you keep your back in contact with the floor and your abdominals contracted. You should also make sure to keep your legs straight and together throughout the movement, avoiding any sudden movements. If you want to increase the intensity of the exercise, you can increase the resistance of the elastic bands or add a pause in the lowering position before raising your legs back up.