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Banded Crunch Isometric Hold 101 Video Tutorial

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Banded Crunch Isometric Hold
Banded Crunch Isometric Hold

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Band

Fitness Level

Intermediate

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Banded Crunch Isometric Hold is an effective abdominal exercise designed to specifically target the abs with secondary engagement of the obliques, utilizing resistance bands for added intensity. To perform this exercise, secure a resistance band around a stable anchor and loop it around the upper back while assuming a crunch position on the floor. Engage the abdominal muscles and lift the upper body towards the ceiling, creating tension in the band. The isometric hold involves maintaining this lifted position, emphasizing sustained contraction in the abdominal muscles. This exercise adds resistance through the band, challenging the core muscles and promoting greater strength and stability in the abdominal region.

How to Perform

  1. Setup: Begin by securing a resistance band around a stable anchor point at torso height. Choose a band with an appropriate level of resistance for your fitness level.

  2. Positioning: Kneel facing away from the anchor point and loop the band around your upper back, ensuring it sits securely. Assume a seated position with your knees bent and feet flat on the floor, creating a stable base.

  3. Band Placement: Position the band in a way that it crosses over your upper back and provides resistance when you crunch forward. Hold the ends of the band with your hands, bringing them towards your chest.

  4. Engage Your Core: Before initiating the movement, engage your abdominal muscles. This involves contracting the muscles of your core, including the rectus abdominis (six-pack muscles) and the obliques.

  5. Crunching Movement: Begin the movement by crunching forward, lifting your upper body toward the ceiling. Focus on bringing your ribcage towards your pelvis while maintaining tension in the resistance band.

  6. Isometric Hold: Once you've reached a fully contracted position, hold the crunch at the top. Ensure a strong contraction in your abs and feel the resistance from the band. This is the isometric phase, emphasizing static muscle engagement.

  7. Breathing: Maintain steady breathing throughout the hold. Exhale as you crunch forward and inhale while holding the position. Controlled breathing helps stabilize your core.

  8. Duration: Hold the isometric crunch for a predetermined duration, aiming for a challenging yet manageable timeframe. Beginners may start with shorter holds and gradually progress.

  9. Release and Repeat: Gently release the crunch, allowing your upper body to lower back to the starting position. Perform the desired number of repetitions, focusing on quality rather than quantity.

  10. Cooldown: After completing the set, perform any necessary stretches to release tension in the abdominal and oblique muscles. This could include gentle side stretches or a child's pose to promote flexibility and recovery.

Tips

  1. Band Selection: Choose a resistance band with an appropriate level of tension for your fitness level. A variety of bands with different resistance levels is beneficial for progression.

  2. Anchor Point: Secure the band around a stable anchor point at torso height. Make sure it's firmly attached to ensure stability during the exercise.

  3. Kneeling Position: Begin in a kneeling position facing away from the anchor point. Knees should be hip-width apart, creating a stable base for the exercise.

  4. Band Placement: Loop the band around your upper back, ensuring it crosses over the upper part of your shoulder blades. This placement provides optimal resistance for the crunch movement.

  5. Seated Position: Sit back onto your heels, forming a seated position. Ensure your feet are flat on the floor, and maintain a neutral spine to protect your lower back.

  6. Hand Positioning: Hold the ends of the band with both hands, bringing them close to your chest. This establishes the starting position for the exercise.

  7. Engage Core Muscles: Before initiating the crunch, engage your core by contracting the abdominal muscles. This creates a stable foundation for the movement.

  8. Crunching Movement: Initiate the crunch by lifting your upper body toward the ceiling. Focus on bringing your ribcage toward your pelvis, maintaining tension in the band throughout the movement.

  9. Isometric Hold: Reach the fully contracted position and hold the crunch. Emphasize a strong contraction in your abs and feel the resistance from the band. This is the isometric phase of the exercise.

  10. Breathing: Maintain controlled breathing throughout the exercise. Exhale as you crunch forward and inhale while holding the isometric position. Controlled breathing supports core stability.

  11. Duration: Hold the isometric crunch for a predetermined duration, challenging yourself without compromising form. Beginners may start with shorter holds and progressively increase the duration.

  12. Release and Repeat: Gently release the crunch, lowering your upper body back to the starting position. Perform the desired number of repetitions, focusing on the quality of each movement.

  13. Progression: As you gain strength, consider increasing band resistance or extending the duration of the isometric hold. Gradual progression ensures continued challenge and development.

  14. Cooldown: After completing the set, perform gentle stretches to release tension in the abdominal and oblique muscles. This promotes flexibility and aids in recovery.

How Not to Perform