Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerIsolationResistance band
Band Standing Crunch
Abs · Core
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Attach the band to a sturdy anchor point at waist height.
- 2
Stand facing away from the anchor point with your feet shoulder-width apart.
- 3
Hold the band with both hands and bring it up to your chest, keeping your elbows bent and close to your body.
- 4
Engage your abs and slowly crunch forward, bringing your chest towards your knees.
- 5
Pause for a moment at the top of the crunch, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
obliques
Secondary
obliques
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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