Resistance band exercises for abs
Resistance band workouts make it easy to strengthen and tone without added impact on your joints. The bands are easy to take with you while travelling, and you can squeeze in a quick workout just about anywhere—even when you’re short on time.
Your core includes all the muscles that wrap around the front, back and side of your abdominal area, as well as your glute, hip and pelvis muscles. The deepest muscles, such as the Transverse Abdominus and Iliopsoas muscles, perform the most vital function – but, they are the hardest to train.
All these exercises should force your entire core to work together as a unified whole. They should recruit a much wider group of muscles, extending into your hips, thighs and glutes, as well as the erector muscles which reach your upper back. This kind of integrated approach to training will produce much greater core strength and stability compared to, for example, just doing normal sit-ups. These resistance band ab exercises are designed to train all of your abdominal muscles as a group, while also bringing your wider core muscles into play, The result is maximum core strength, stability and power.
The whole routine will work your core in just 10 minutes, with three minutes working each section of your core and time to reset your bands between movements. Remember to breathe out when the tension in your bands is greatest and breathe in when it is lightest.
Let’s get started.
Top 10 Resistance Band Ab Exercises
- Russian Twist
Sit on the floor with legs extended and together, the centre of band wrapped around soles of feet, holding one end of the band in each hand. Bend knees slightly, keeping heels on the floor, and clasp hands to bring both ends of the band together.
With abs engaged and back flat, lean back 45 degrees and extend arms in front of you at eye level. Keep resistance band taut throughout the resistance band ab workout move.
Twist to the left, then the right to complete one rep.
- Pallof Press
Attach a band to a sturdy object at shoulder height. Grasp the free end with one hand over the other and step away from the anchor point to put tension on the band. Turn perpendicular to the anchor point, stand with feet shoulder-width, and extend your arms in front of you. The band will try to twist your body toward it—resist. Bring your hands back to your chest and then press again.
- Bicycle
Lie on your back with the band around your thighs and just above your knees. Bring your hands gently behind your head with your elbows out wide.
Bend your knees to a 90-degree angle and engage your core. Lift your shoulders off the mat and extend your left leg out long to hover as you twist your right elbow to your left knee. Repeat on the opposite side. That’s one rep. Complete 20.
- Single-leg T row
Stand with feet hip-width apart and loop the resistance band around your right foot while holding the other end in the left hand. Shift weight onto your right leg, then hinge at the hips and lean forward, extending your left leg behind you.
When your chest is parallel to the floor, pull the resistance band toward you by sending the left elbow straight back and keeping it close to your side. Extend arm, then return to starting position. Complete reps, then repeat on the other side.
- Plank Shuffle
Start in a plank position with the band around either your wrists or ankles (or both). Step out to the right simultaneously with your right foot and right hand. Follow with your left foot and hand, keeping your body straight and core tight. Continue the movement several times in one direction and then switch.
- Kneeling Ab Crunch
Mount your resistance band using the door anchor at the top of the door frame. Kneel down facing the door and about a few inches away. Grab both ends of the resistance band with both hands (no need for a handle). Keep your hands by the side of your head and then bend down, with your head going down towards the ground.
Rise up while still having your back bent slightly and hands in the same position, then repeat.
- Elastic Teaser
Lie faceup on the floor with legs together, the band wrapped around soles of feet, holding one end of the band in each hand, arms by sides. Pull-on the band with both arms as you lift into a V-sit position. Hold the V-sit for 3 to 5 counts, then slowly lower upper and lower body back to the floor.
- Resisted Reverse Crunch
Lie on your back on the floor and wrap the band around the arches of your feet. Cross the ends of the band over each other to make an “X” and grasp the ends with opposite hands. Bend your hips and knees so that your knees are near your chest and then crunch your torso off the floor. Extend your legs while you raise your arms overhead—keep your shoulder blades off the floor. That’s one rep.
- Spiderman push-up
Start in a high plank position with the resistance band around your feet, wrists directly under shoulders, and core engaged. Lower your chest for a push-up as you draw the right knee to touch the right elbow. Push back up to starting position, then repeat on the other side for 1 rep.
- Side Plank Crunch
Begin in a side forearm plank with shoulders stacked over the elbow and the resistance band around your thighs just about the knees. Engage your core and drive your upper knee toward your chest as you pull your elbow to meet the knee in the middle. Return to start. That’s one rep. Complete 10 reps on each side.
Conclusion
Research has proven that resistance band exercises grow your muscles and tone them at the same time. Toning your muscles is simply the process of losing body fat so that muscles appear on the surface of your skin.
There are no specific exercises to tone your muscles. Free weight training and machine weight training have some advantages in muscle hypertrophy (growth of muscle volume) and muscle activation, but resistance bands are not far from it! Give it a shot and you will be amazed how strong and defined your abs will get