Band Kneeling Twisting Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Kneeling Twisting Crunch is an abs-focused exercise that also engages the obliques, performed using a resistance band. Kneeling on a mat with knees shoulder-width apart, the band is anchored at shoulder height, and both hands grip the band. The movement involves lifting the band to shoulder level and rotating the torso to one side while pulling the band, then returning to the starting position and repeating on the opposite side. This exercise isolates the core muscles, emphasizing controlled twisting to strengthen and define the abdominal and oblique regions.
How to Perform
Position yourself on a mat with your knees spaced roughly at shoulder width.
Secure the resistance band to a firm anchor at approximately shoulder level.
Hold the band with both hands and bring it up to shoulder height.
Tighten your abdominal muscles and twist your torso toward one side, drawing the band along with the movement.
Slowly return to the starting posture and repeat the twist toward the other side, maintaining control and core engagement throughout.
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Tips
Maintain tension in your abdominal muscles for the entire movement.
Keep your spine aligned and avoid putting pressure on your neck.
Move deliberately and steadily to reduce the risk of injury.
How Not to Perform
Do not arch or round your back during the movement.
Do not use momentum or swing your torso to pull the band.
Do not lift your shoulders or strain your neck.
Do not let your knees collapse inward or move unevenly.
Do not release core engagement at any point.
Do not pull the band too quickly or jerk it.
Do not neglect the rotation; avoid partial twists that reduce oblique activation.
Do not anchor the band at an unstable point.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
