Tired of planks, crunches, and other bodyweight core exercises? Try these resistance band ab workout moves to switch it up.
Build Muscle with This Resistance Band Ab Workout
You don’t need any fancy equipment or even a set of weights to build muscle and strengthen your core — and this resistance band ab workout will prove exactly that. You can do all five of these resistance band core exercises essentially anywhere, from your living room to a hotel room to an office conference room.
Whether or not you’re on the go, trying ab exercises with a resistance band is a worthwhile move, according to Christine Tordé, C.F.S.C. II, C.P.T., strength coach at Body Space Fitness in New York. “Adding resistance to any exercise whether it is bands, weights, or time under tension is always a great way to challenge yourself,” she says. “You’ll need to be even more intent in your movements to keep balance and control. To get the most out of these movements, patience and control will be very important. Don’t rush through the exercises.”
Completing this series of core exercises with resistance bands will work your "abdominals, internal and external obliques, transverse abdominals, spinal erectors and also your traps and lats and glutes, which are also part of your core," says Tordé. These are all muscles you don't want to neglect. "It is important to work your core for not only overall stability, posture and strength, but [core exercises] can aid with injury prevention," says Tordé. "A lot of people have lower back pain, and improving breath and core strength is a great way to strengthen the lower back."
How to do it: Do 12 to 15 reps of each of these resistance band ab workout moves to complete one set. Aim for three sets four days a week to score a stronger core.
What you'll need: A resistance band, of course — your best bet is a long, unlooped band or a large loop resistance band.
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Resistance Band Russian Twist
A. Sit on the floor with legs extended and together, center of the band wrapped around soles of feet, holding one end of the band in each hand. Bend knees slightly, keeping heels on floor, and clasp hands to bring both ends of the band together.
B. With abs engaged and back flat, lean back 45 degrees and extend arms in front of body at eye level. Keep resistance band taut.
C. Twist to the right, then the left to complete one rep.
Do 3 sets of 12 to 15 reps.
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Resistance Band Mountain Climbers
A. Start on the floor in push-up position (arms straight, balancing on hands and toes) with center of the band wrapped around sole of right foot, holding one end of the band in each hand, palms flat.
B. Keeping abs engaged, pull right knee toward chest.
C. Press right heel back to straighten leg, then lower foot to start. Maintain push-up position throughout.
Do 3 sets of 12 to 15 reps. Switch sides; repeat.
Resistance Band Oblique Crunch
A. Lie on right side on floor with legs together, hips stacked and center of the band wrapped around soles of feet, holding ends of the band in left hand. Extend right arm on floor in front of you at shoulder level, palm flat, and bring left hand in front of thighs.
B. Keeping abs engaged and band taut, bend left elbow behind body at shoulder level while lifting upper body and legs as high as possible off of the floor, balancing on right hip. Lower to starting position.
Do 3 sets of 12 to 15 reps. Switch sides; repeat.
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Resistance Band Teaser
A. Lie faceup on the floor with legs together and the band wrapped around soles of feet, holding one end of the band in each hand, arms by sides.
B. Pull on the band with both arms while lifting body into a V-sit position.
C. Hold the V-sit for one count, then slowly lower upper and lower body back to the floor.
Do 3 sets of 12 to 15 reps.
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Resistance Band Standing Core Twist
A. Stand on the center of the band with feet hip-width apart, holding one end of band in each hand. Bend elbows by sides, bringing hands up to rib level, palms facing forward.
B. Bend knees slightly and rotate upper body (from hips up) to right, keeping feet planted; return to center and rotate to left to complete one rep.
Do 3 sets of 12 to 15 reps.
