Abdominals
and Lower Back Exercises
From Strength Band Training by Phillip Page, Todd Ellenbecker
TRUNK TWIST (Obliques)
Sit with legs extended at least shoulder-width apart. Stretch middle of band
around both feet. Grasp both ends of band with arms extended forward. Rotate
trunk to one side (a). Slowly return to other side.
Variation
Securely attach one end of band to stationary object at chest level. Stand in
athletic stance with knees and hips slightly bent and back straight. Grasp
other end of band with arms extended forward. Rotate trunk to one side (b).
Slowly return.
Core Emphasis
Stand on one leg while performing oblique twist exercise variation. Stand on a
foam surface for more challenge (b).
Training Tip
Keep back straight. Don’t lean to one side.
BACK EXTENSION (Multifidus)
Sit with legs extended. Stretch middle of band around both feet. Grasp both
ends of band with hands at chest. Lean back, stretching the band (a). Keep
lumbar spine (lower back) straight. Slowly return.
Variation
Perform sitting back extension with elbows straight.
Core Emphasis
Stand in a lunge position with middle of band under front foot. Grasp ends of
band, and keep elbows bent (b). Extend back and hips against band. Keep spine
straight. Stand on foam surface for more challenge.
Training Tip
Keep lumbar spine in “neutral” position; not too rounded or hyperextended.
SIDE
Stand with feet shoulder-width apart, knees and hips slightly bent, and back
straight. Grasp one end of band and extend arm overhead. Lean trunk away from
band, stretching band. Slowly return.
Variation
Stand on the middle of band and grasp one end by your side. Keeping elbow
straight, grasp other end of band. Lean trunk away from band, stretching band
(a).
Core Emphasis
Stand on one leg while performing overhead side-bend exercise. Stand on a foam
surface for more challenge (b).
Training Tip
Keep trunk aligned. Don’t rotate trunk or shift hips.
Lie on side with band wrapped around knees. Bend elbow and place under shoulder
closest to the floor. Keep knees bent, and lift hips off floor with back
straight (a). Hold this position and separate knees, stretching band. Slowly
return.
Variation
Perform side bridge exercise with knees straight, bridging from feet.
Core Emphasis
Grasp one end of band in stabilizing hand on floor, and other end in other
hand. Perform exercise with knees straight. Keep elbow straight while
stretching band toward ceiling (b). Slowly return.
Training Tip
Keep hips and spine aligned. Don’t drop hips or rotate trunk.
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
