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Pump Up Your Abs Properly – Use Powerful Kneeling Abs Crunch

Kneeling abs crunch with resistance bands is a classic way to strengthen your abs. They allow you to work out the muscles as efficiently as possible and relieve unnecessary stress from the lumbar region.

Targeted muscles

When performing kneeling abs crunch with resistance bands, all abdominal muscles work in a complex manner. This is the main benefit of the exercise.

More specifically, the following are involved in the movement:

  • Rectus abdominis muscle

  • Oblique muscles (external and internal)

  • Transverse muscles (located under the internal oblique)

The exercise doesn’t put stress on the lower back, it is quite comfortable and suitable for those people who have suffered injuries of the lower back and spine.

Of course, adherence to technique is an important condition for the safety and effectiveness of the exercise. We’ll talk about it further.

Exercise technique

Kneeling abs crunch with resistance bands can be performed using a rope trainer. If you have visited the gym, you have probably already used such a trainer to train the muscles of the back and arms.

First, you need to set up the simulator and take the starting position:

1Attach a rope handle to the cable. Of course, you can do exercises with a straight handle, but this is not so convenient and effective

2Set a small weight (heavyweight can pull you up and won’t allow you to follow the technique)

3Stand facing the machine and grasp the ends of the handle with both palms facing inward. If you do decide to use a straight grip, grab it with an overhand grip

4Step back but don’t go too far. The maximum distance allowed is 1.5 m. Pull the handle towards you, bend your elbows, and gently kneel down

5Pull the handle towards your head and round the body. The back should not be straightened, and the press should relax throughout the entire movement

Follow these steps:

1As you exhale, twist the body forward, lowering your head almost to the floor. Make sure that the back is rounded, does not straighten, and the torso does not swing to the sides. Contract the abdominal muscles as much as possible. Pull the ribs inward

2While inhaling, return to the starting position

Repeat 20-25 times without stopping and rest a little. Do 1-2 more sets.


Workout tricks

The main mistake beginners make when doing kneeling abs crunch with resistance bands is to confuse the exercise with bending. They practically do not affect the abdominal muscles, transferring the main tension to other muscles and making crunches useless.

  • When doing crunches, be sure to round your back from lumbar to shoulder level. During the exercise, avoid arching the lower back. If you do the exercise with a straight back, all the load from the press will be transferred to the back muscles

  • Do not take too long pauses and do not linger at any point in the amplitude. One rep follows another to the end of the exercise. Don’t forget to rest

  • At the bottom of the amplitude, the elbows should be close to the knees, but you should not pull the weight down with your hands. Hands are just a “hitch”, only the abdominal muscles make an effort. Many try to bend too low, literally touching the floor with their foreheads. In fact, over-leaning does not make the exercise more effective; on the contrary, it prevents the muscles from working properly

  • Try to maintain abdominal tension throughout the exercise

  • Keep your torso in one position. Swaying the body will lead to the fact that part of the load will go to the hips

  • Don’t use heavyweights. Blocks that are too heavy can provoke stretching of the muscles of the arms, injure the elbow joints, and simply pull you up, not allowing you to perform the exercise. To prevent it, choose the optimal weight

Like other ab exercises, crunches on the block machine should be done at the end of the workout. It is better to end the workout with a stretch.


Kneeling abs crunch with resistance works effectively on the superficial and deep abdominal muscles. Exercise can give you beautiful abs, cut your waist and give your belly the perfect shape. It’s perfect for both beginners and advanced athletes.

I'm a professional fitness instructor and nutritionist, runner, husband and father. I do my best in providing the right guidance when it comes to the grounds of sexual health, nutrition and common fitness.

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