Kneeling Abs Crunch With Flat Bands

Area Targeted: Middle Abs

Kneeling Abs Crunch With Flat Bands works your Rectus Abdominus (your 8-Pack). These muscles bend your body, so to work them you need to add external resistance to the crunching movement. Resistance bands do this so well. Feel the burn with higher reps and build that washboard!

Learn set-up, movements and points to remember below:

Set Up

Anchor: Set the door anchor at top of the door and thread the band through the loop.

Bands: Not Required.

Body Positioning: Grip an end of the band in each hand, and kneel down about 2 feet away from the door, facing the door. Hold your hands close to your forehead and position your arms so that your elbows are about 6 inches apart.


Bend your body and crunch down against the resistance. As you crunch forward, your elbows should be moving towards the floor right in front of your knees. Slowly return to the starting position. Repeat.

Points To Remember

1. Keep your lower body down with your butt touching your heels.

2. Try to keep your arms, hands and legs frozen in place. ONLY use your abs to bend your body.

3. Exhale as you crunch and bend your body.