Standing Band Crunch

Abs, ObliquesResistance Band

Standing band crunches strengthen your rectus abdominis and obliques, allowing you to train your core upright with minimal loading on your spine.

How to do it

1Anchor the band up high and face toward or away from it, holding the ends near your head.

2Set your feet shoulder-width apart and keep a soft bend in your knees for stability.

3Exhale, round your upper back, and crunch your torso downward by flexing your abs.

4Keep your hips completely still and focus the entire effort on your abdominal muscles.

5Inhale and slowly return to standing, controlling the tension of the band.

Common mistakes

Pulling the band down with your arms instead of flexing your spine, shifting load to your shoulders.

Hinging at the hips with a flat back, which recruits your hip flexors instead of your abs.

Snapping back up quickly, increasing the risk of pulling your back muscles.

Breathing

Exhale as you crunch down and flex your abs. Inhale as you smoothly return to the upright position.

Make it harder or easier

To make it easier, move closer to the anchor point or use a lighter resistance band.

To make it harder, step further out to increase tension or hold the squeeze at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.