7 Resistance Band Exercises for Abs and A Strong Core

7 Resistance Band Exercises for Abs and A Strong Core

Whether you’re looking to build abs or strengthen your core, resistance band exercises are an excellent way to achieve your goals. If you’re tired of traditional ab exercise moves like crunches and planks or just want to switch up your workout routine, you can try abs workouts with a resistance band.

There are many resistance band exercise methods out there, making a resistance band workout a favourite among athletes today.

Resistance bands are portable, small, and easy to store- perfect for traveling, working out in a hotel room, or your house. They also come in different types and in varying resistance levels from low strength to high duty strength.

Ready to try a resistance band ab workout? Your ideal band depends on your level of fitness. You can ask your trainer to recommend an exercise band that’d be best for you and your abdominal muscles.

The Best Resistance Band Ab Exercises

If you already own a resistance band, then you’re ready to start! Let’s look at different abdominal exercise methods to get the most out of your resistance band.

1. Bicycle Crunch

  • Put the band around your feet, then lie flat on your back.
  • Keeping your hands on your ears and your elbows pointing straight forward, raise your feet and bend your legs.
  • Pull your left leg until it touches your right elbow.
  • Repeat on the right leg

2. Knee Pull

  • Go down into a push-up position
  • With your palms lying flat on the surface, hold both ends of the band with your hands and wrap the center on your left foot.
  • Pull your left leg towards your chest
  • Lower the foot back to straighten the leg.
  • Repeat with the right foot.
  • Perform 3 sets, 12 reps per foot.

3. Glute Bridge

  • Place the band around your legs on your thighs just above your knees.
  • Lie flat on your back and bend your knees until your feet rest comfortably on the ground.
  • Place your hands flat on either side.
  • Raise your hips until they align with your shoulders and knees while contracting your glute.
  • Complete 3 sets, 15 reps each

4. Russian Twist

  • In a seated position, bend your knees and place your feet on the surface.
  • Place the band around your thighs and hold the ends each in one hand.
  • Twist to your left, pulling the band as you twist.
  • Repeat on the other side to make one rep.
  • Do 20 reps

5. Bicycle

  • Lie flat on your back and place the band just above your knees
  • Place your hands behind your head with the elbows pointing out.
  • Bend your knees to a 90-degree angle
  • Slightly lift your shoulders off the surface and twist to your left side while straightening your right leg.
  • Twist to the opposite side and straighten your left leg as you bend the right leg.
  • Do 3 sets, each 20 reps

6. Standing Knee Raise

  • Loop the band around your feet and open your feet a little wider than hip-width.
  • Place your hands lightly behind your head with your elbows open outwards.
  • Lift your left leg toward your chest and twist your upper body for your knee to touch the right elbow keeping your shoulders straight.
  • Repeat with the right leg to make one rep.
  • Complete 3 sets, 20 reps each

7. Torso Twist

  • Stand straight, feet hip-width apart
  • Place the band underneath your feet and hold one end in each hand.
  • Bend your elbows down so that your hands align with your shoulders and palms facing forward.
  • Bend your knees slightly, then twist your upper body gently to your left.
  • Return to your original position and twist your upper body in the opposite direction.
  • That makes one rep—complete three sets, 12 reps each.

Best Resistance Bands You Can Buy

If you’re still looking to shop for a resistance band, we have you covered! Here are some resistance bands that will be perfect for any resistance band ab exercise.

1. Whatafit Resistance Bands Set

Whatafit Resistance Band Set

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The Whatafit Resistance Band Set consists of 11 bands made from natural latex. They come in different colors, each with adjustable resistance. All bands are 36”. The bands are versatile and multifunctional as you can use them to tone your glutes, arms, chest, legs, shoulders, etc. Additionally, they come with a carrying bag making them portable and easy to carry.

The set includes one door anchor, five exercise bands, two cushioned handles, a user manual, and a carrying case.

2. Zacro Pull Up Assist Bands

Zacro Pull Up Assist Bands

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The Zacro Pull Up Assist Bands are made from latex, which is environmentally friendly, safe, and durable. You can use the 5 pieces for strength training and toning your shoulders, upper abs, lower abs, legs, arms, and chest. They are also perfect for yoga, powerlifting, resistance training, stretching, and physical therapy.

The 5 bands have different resistance levels, each marked by a different color. The set comes with a carrying bag for portability.

3. Hoocan Resistance Bands

Hoocan Resistance Bands

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If you are on a budget, Hoocan Resistance Bands are an excellent alternative to the above two. They are affordable without compromising on quality. The bands come in a set of three, each with different resistant levels and marked with different colors.

They are made of rubber which is non-sticky, odorless, non-toxic, and eco-friendly. Ideal for stretching, resistance training, and physical therapy, these bands help you remain fit and recover from muscle or tendon injuries.

Why Train the Core Muscles?

You should train core muscles, like other muscles in the body. Training the muscles with weights, resistance bands, and bodyweight can help you tone your abs.

Prevent Injury

Strength training is associated with back pains. Often, this results from poor posture, pelvic stability, and core strength. Training your core muscles can help increase core strength, obtain the correct posture and pelvic stability, thus avoiding injury.

Aesthetic Appeal

Who doesn’t love well-toned abs? While proper diet is essential to carve abs, core exercises help develop the muscles while resistance training makes them pop.

Improve Stability and Balance

Increased core strength can help improve balance and stability by stabilizing the torso. You can then be able to counter opposing forces when performing dynamic movements.

Increase Spinal Stability

When your core muscles are strong. You can attain spinal stability, pelvic control, and intra-abdominal pressure. This helps you remain stable when performing squats, presses, and deadlifts.

Woman using resistance band at home

If you want to flaunt those abs, you have to hit the gym and carry out resistance training to strengthen your core muscles. Fortunately, you can perform resistance band exercises anywhere with the help of portable resistance bands.