Rope Crunch (Resistance Band)
How to do it
Anchor a resistance band securely overhead and kneel facing the anchor while holding the ends beside your head. Keep the hips fixed as you curl the ribs toward the pelvis by rounding the spine, squeeze the abdominals, then rise slowly without losing band tension.
Setup
Anchor the band securely overhead and kneel far enough away to create tension at the upright start. Hold the ends beside the head, keep the hips over the knees, lightly squeeze the glutes, and avoid pulling on the neck.
Where you should feel it
Across the abdominals with band tension increasing as the torso curls down, while the glutes keep the hips fixed and the forearms hold the band. Control the lighter return range.
When to use it
Use for portable abdominal activation and higher-repetition trunk-flexion work. Smooth sets of 12-25 reps suit the rising band resistance.