Resistance Band Accordion Crunch
The Resistance Band Accordion Crunch is a lying Core exercise that works the Middle Abs and the Hip Flexors at the same time. You pull both knees in against band tension from a low door anchor while lifting your upper body, meeting in a balanced, tucked position.
- Muscles Worked
- Abs (Rectus Abdominis), Hip Flexors · also Obliques
- Equipment
- Door anchor, 2 ankle straps
Set Up
- Anchor:
- Secure the band(s) in the door with the door anchor at shin height.
- Bands:
- Clip each end of the band(s) to an ankle strap, then fasten an ankle strap around the bottom of each foot with the ring under your foot.
- Body Position:
- Lie on your back, facing the door, far enough away that the band starts to stretch. Keep your legs straight and lift your feet about 6 inches off the floor, with your arms back and elbows resting on the floor in line with your shoulders.
Movement
Balancing on your buttocks, pull both feet in toward you, away from the door, while you raise your shoulders off the floor. Bring your arms forward and wrap your hands around your legs just below the knees, then return to the starting position under control.
Points To Remember
- Avoid rounding your back as you raise your upper body.
- Finish with your back straight and chest up.
Questions About The Accordion Crunch
What muscles does the Resistance Band Accordion Crunch work?
The Resistance Band Accordion Crunch mainly works the Abs (Rectus Abdominis) and Hip Flexors. It also works the Obliques.
How far from the door should I be for the Resistance Band Accordion Crunch?
For the Resistance Band Accordion Crunch, lie far enough from the door that the band is just beginning to stretch with your legs straight. Move farther away for more tension, or closer to make the exercise easier.