Resistance bands offer among the best workout routines away from the gym. If you’ve tried body-weight workouts or the gym and haven’t yet attained that flat tummy you so much crave, then resistance band core exercises are what you need.
These exercises include band Russian twist,side V, torso twist, high low side wood chop, kneeling ab crunch, standing abtwist, bicycle kicks, abdominal supine pulses, half rollback, and the leaningtwist.
These can be performed at home right in your bedroom with only a resistance band, a workout mat and some space. Soon, you’ll be ready to flash the flat tummy with great abs if not the famous 6-pack.
The best part about using a resistance band to work out any part of the body is that you don’t need special equipment or lots of time to burn the calories you’ve set for yourself. Besides that, these workouts are very safe compared to using some complicated gym equipment or machines.
The best 10 workouts you can perform for yourabs include the following:
Contents show
1. Band Russian Twist
This is a band workout targeting your abs,shoulders and obliques. You’ll need your exercise mat for this one.
It’s done as follows:
- Sit on the floor with your legs together andextending forward. The band should be looped around the feet and your handsholding the ends of the band. Your hands should be extended before you whileholding the band.
- From your upright sitting position, leanbackwards about 45 degrees while still holding the band before yourstraightened hands. Your feet should stay on the ground but your knees shouldraise a little from the ground as you lean back for stability.
- Make a twist of the body to the right then tothe left before returning to the upright sitting position.
For the best results, perform between 10 to15 reps and in 3 sets.
2. Side V
The side V workout targets your abs andobliques and also requires your exercise mat as it’s a floor exercise.
It’s done as follows:
- Lie on the floor on your right side with theupper body slightly raised by supporting it on your right elbow. The bandshould be looped under your feet and the ends held in your left hand just aboveyour body.
- Use your left hand to pull on the band whilelifting your upper body upwards as much as you can. Return to the startingposition to complete a rep.
This one too should be performed in 3 sets ofbetween 10 to 15 reps.
3. Torso Twist
This workout tones your abs, back andobliques. You won’t need your exercise mat as it’s done while standing.
The steps are as follows:
- Hold the ends of the band in either hand whilestanding on the band. Your hands should face forward with your elbows touchingyour body and palms next to your shoulders.
- Slightly bend your knees then rotate your upperbody to the right then to the left and stand up straight again.
This too should be done for up to 15 reps in3 sets for the best benefits.
4. High Low Side Wood Chop
The high low side wood chop comes from theactual act of chopping wood from the side. If you’re going to do it right,you’ll realize it’s very similar to the motion you make with an axe in yourhand as you chop wood from the side. It strengthens and tones your middle abs.
It’s done as follows:
- Loop one end of the band at the top of the dooror other place slightly above or at your head level. This can be a window grillor other such immovable item.
- Stand with your feet slightly wider thanshoulder width facing away from the band. Hold the ends of the band with bothhands in such a way that your upper body is facing the band and your lower bodyfacing to the side. Ensure the distance you’re standing provides tension in theband and your hands should be holding the band at the neck level.
- Pull the band across your body and downwardsuntil your hands are below and outside the knee of the leg farthest from theband’s point of attachment. Return to the starting position to complete thecycle/rep.
Perform 15 reps of this workout then turnaround to chop to the other side.
5. Kneeling Ab Crunch
Another workout targeting the middle abs isthe kneeling ab crunch. If you know how to do a normal crunch on your back,this one will be easy as it’s its kneeling version.
It’s done in the following steps:
- As you did in the above exercise, mount one endof the band on an anchor. Only this time, ensure the end of the band can reachthe ground when stretched out.
- Kneel a hand length away from the point youmounted the band.
- Hold the ends of the band with your hands andposition them by your ears.
- With your lower legs flat on the floor and the kneesforming a 45-degree angle, bend down until your back is horizontal to theground then back up again. As you do so, you should be pulling on the band.
Perform between 10 to 15 reps of this workoutand in 3 sets for the best results.
6. Standing Ab Twist
This one works on your side abs which givesyou that trimmed look. Being very hard to attain, side abs require harder andmore frequent workouts to be effective.
It’s done as follows:
- Mount the band about elbow high then stand ahand’s length away from it. Stand such that the band’s anchor is on your sideas you hold the band before your chest with both hands.
- Turn your upper body to face the band whilekeeping the lower body facing away.
- Turn your upper body until you are facing thesame direction as your lower body then return to face the band’s anchor.
Perform 15 reps on one side before turning tothe other side. Ensure you do 3 sets of reps on each side.
7. Bicycle Kicks
For a full ab workout, the bicycle kicksexercise is among the best yet simplest you can find. It’s a floor workoutmeaning you’ll need your exercise mat.
Follow these steps to do it:
- Mount the band at the knee level and attach theends to your ankles while facing the band’s anchor.
- Lie on your back with your feet flat before you.
- Raise your arms a 45-degree angle towards your lowerbody. You may also raise your head off the ground without raising the shouldersto tighten the abs.
- Pull one leg away from the band’s anchor untilit’s perpendicular to the ground and the knee is forming a 90-degree angle. Asyou return it to its original position, raise the other foot simultaneously.When you’ve worked both legs once, that’s a single rep.
Perform 15 reps of the workout.
8. Abdominal Supine Pulses
Grab your exercise mat for this one as it’s aground workout. It’s a workout very similar to the bicycle kicks and works thewhole midsection of your body.
The steps are as follows:
- Anchor the band about knee-high with the ends inyour hand.
- Lie on your back with the head facing the anchorpoint of the band. Your knees should be pointing upwards with the feet slightlytogether and a short distance from the body.
- Hold the band such that your hands areperpendicular to the ground with the hands above you.
- Do a crunch forwards while pulling on the bandsuch that it passes over one shoulder then the next one in the next crunch tocomplete a rep.
Perform 15 reps and 3 sets.
9. Leaning Twist
The leaning twist is a simple exercise withlimited motion that does wonders to your core. As it’s a ground routine, you’llneed an exercise mat and your resistance band.
The steps are as follows:
- Sit with your feet straight in front of you andyour upper body perpendicular to the ground.
- Loop the band under your feet and hold the endsin either hand while spreading the hands out wide besides your body to form a Tshape.
- Lean back halfway then roll as much to the leftas you can without toppling over. Maintain the wide arms.
- Return to the center then lean to the other sidefor a complete rep.
Perform between 10 to 15 reps of this workoutand in 3 sets.
10. Half Rollback
The half rollback is akin to a crunch orsit-up but with the resistance band and the body going back halfway to theground.
Perform it as follows:
- Sit upright with your feet stretched before youand the band looped under your feet. Hold the ends of the band in your handsand pull the hands together. The elbows should be raised to form a straightline between your shoulders, palms and the band to the feet.
- Pull in your core then lean back halfway beforereturning to the upright position. That’s a rep.
Perform 15 reps in 3 sets.
As you may have noted, most of theseexercises require 3 sets. This is because the tummy area is very hard to toneunlike the other muscles in the body like the biceps for example.
Best Core Training Resistance Bands
The five best resistance bands for your coreinclude the following:
1. Tribe Resistance Bands Set
2. REEHUT Single Resistance Band
3. Lim Resistance Bands Exercise Loops
4. FOMI 7 Ring Stretch and ResistanceExercise Band
5. Koncle 11 pcs Resistance Band Set
These bands are affordable yet of a very highquality.
Further Reading
- Resistance Bands Basics: Meaning, Types, how they Work + Benefits
- Resistance Band vs Free Weights
- Best Beginner Resistance Band Exercises
- Resistance Band Exercises for Knees
- Dead Lift Resistance Band Exercises
- Pilates Resistance Band Exercises
- Best Ankle Resistance Band Exercises
- Best Senior Seated Band Exercises
- Best Shoulder Resistance Band Exercises
- Chest Resistance Band Exercises for Men
- Glute/Butt Resistance Band Exercises for Women
- Upper and Lower Back Band Exercises
- Best Resistance Band Leg Exercises
