Expert-Suggested 15 Resistance Band Ab Workouts For A Strong Core

Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Exercising regularly can offer an array of health benefits. But many of us may feel difficult to stick to an exercise regime with weights – especially when it comes to toning your abs. The solution? Resistance bands. These bands are gaining popularity because of their offering, portability, and hassle-free use. Learn more about the 15 top exercises for abs using resistance bands.

15 Resistance Band Exercises For Abs

1. Banded Bridge

Banded Bridge

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  • Select a resistance band with the appropriate strength that also suits your fitness level.
  • Lie down on the floor, with your back straight, and stretch your knees at a right angle.
  • Put the resistance band around your thighs and adjust it accordingly.
  • Keep your arms on your sides and press your knees out against the bands.
  • Raise your hips towards the ceiling. Squeeze your muscles tight, hold for 5 seconds, and release.
  • Repeat the exercise 15 times.

2. Knee Pull-Ins

  • This exercise majorly works the lower abs.
  • Lie down on a gym mat and position your knees at a right angle.
  • Adjust the resistance band over the knees and slowly pull in the right knee.
  • Hold for a second and repeat the same with the left knee.
  • Repeat 15 times.

3. Flutter Kick Crunches

  • This exercise majorly works the lower abs.
  • Tie the resistance band to your feet.
  • Lie down on the gym mat.
  • Slowly pull the resistance band and lift your right leg and left leg for a crunch.
  • Repeat this continuously for 5 minutes. This completes 1 set.
  • Perform at least three

4. Banded Bird Dogs

  • Loop one end of the band around your right hand and the other end around your left foot.
  • Simultaneously extend the arm and the banded knee slowly.
  • Keep your spine stable while performing this move.
  • Complete three sets with ten repetitions each.
  • Change sides.

5. Double Leg Stretches

  • Lie on your back with your legs slightly raised.
  • Wrap the band around your feet, and loop the ends around your hands.
  • While pulling your abs down toward the floor, extend the legs out and away from your midsection and slowly release.
  • Perform 15 repetitions.

6. Russian Twists

Russian Twists

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  • Start by sitting in a position with your knees bent and heels on the ground.
  • Tie the resistance band around and under your knees, and hold one end with both hands.
  • Grab your obliques and twist to the right side, pulling the band with you.
  • Repeat on the left side.
  • Perform 15 to 20 repetitions.

7. Side Plank Crunches

  • Start with a side plank. Hold the resistance band with the lower hand, and grab the other end with the other hand. Ensure the band runs behind your back.
  • Grab your core and drive your upper knee toward your chest.
  • Return to the starting position.
  • Complete ten reps on each side.

8. Pall Of Press

  • Attach a band to any hard object (or a pole) at your shoulder height. Grasp the free end with one hand over the other and step away from the tie-up point to create tension in the band.
  • Turn perpendicular to the tie-up point and extend your arms. The band will pull your body towards it.
  • Bring your hands back to your chest and repeat.
  • Perform eight reps on each side.

9. Bicycle Crunches

 

Bicycle Crunches

Shutterstock

  • Curl each end of a resistance band around your thighs.
  • Lie flat on the floor and assume a bicycle crunch position. Lean back slightly, and place your hands behind your head with your elbows out.
  • Push one leg out and simultaneously bring the other leg in, towards your chest. Slowly bring your elbow to the opposite knee at the same time.
  • Repeat 10 times.

10. Single-Arm Shoulder Press

Single-Arm Shoulder Press

Shutterstock

  • In a standing position, place the band under one of your feet and hold the other end in one hand.
  • Raise your arm above your head until it is well stretched.
  • Do not bend your trunk to the side during this movement.
  • Perform 10 to 15 repetitions.

11. Standing Knee Tucks

  • Start the exercise by standing with your feet a little more than hip-width apart. Loop the resistance band around your shins.
  • Lift your left knee toward your chest and crunch your right elbow towards your left knee.
  • Try to touch the elbow with the knee without rounding your shoulders.
  • Return to the original position and repeat on the other side.
  • Repeat 8 to 10 times.

12. Tube Band Leg Press

  • Loop a resistance band around your feet.
  • Lie on the floor, face up
  • Pull the resistance band slowly and pull in your legs slowly
  • Press your legs and use your core to hold the position and repeat continuously
  • Repeat 10 times.

13. Banded Plank

Banded Plank

Shutterstock

  • Start by lying in a side plank position with the resistance band looped around your ankles.
  • Shift your weight to the right hand and place the left hand on your hip.
  • Raise your left hand vertically upwards.
  • Raise your right leg too, such that the band is stretched.
  • Stay in this position for a couple of seconds and return to the initial position.
  • Repeat on the other side.

14. Leg Rises And Abductors

  • Loop the resistance band around your ankles and lay back straight.
  • Raise your legs completely and hold on for a second.
  • Slowly lower your legs and widen them a little. Hold for a second and raise your legs again.
  • Complete 10 repetitions.

15. Banded Squats

  • Loop the resistance band around both your wrists.
  • Bring the band to the floor and place both your feet on it. Draw your feet hip-width apart.
  • Extend your arms straight and slowly move your hips back, keeping your chest lifted.
  • Return to the starting position.
  • Complete 5 reps, then repeat on the other side.

These are resistance band workouts to tone your abs. You can use a variety of resistance bands here. We have discussed them in the next section.

What Kind Of Resistance Bands To Use

  • Power Loop Resistance Bands

These bands are generally 40 to 45 inches long. They are massive rubber bands. You can use them for warm-ups, full-body workouts, and pull-ups. They are popularized for their elasticity and durability.

  • Mini Resistance Bands

You can also use a mini resistance band for shoulder and elbow stabilization. If you are into calisthenics, mini resistance bands are ideal for movements like muscle-ups and handstands. They can offer anywhere between 5 to 50 pounds of resistance.

  • Tube Resistance Bands

These have handles on both ends that mimic gym machines. They are ideal for chest presses, curls, back rows, shoulder presses, and other exercises that involve pressing and pulling.

You can choose any of the above-mentioned resistance bands based on your fitness goals. But why even choose resistance bands for ab exercises? How are they useful?

Why Use Resistance Bands For Ab Exercises?

Using resistance bands can be beneficial for increasing strength. They also may help gain body mass (1). They can be used for both shoulder abductions and external rotations.

Resistance bands may also help in the treatment of musculoskeletal disorders. These bands activate muscles (2).

Using resistance bands is ideal if you find it difficult to handle gym equipment. The exercises using bands can be performed anywhere.

Hence, they could be a good choice for ab exercises.

But despite their benefits, resistance bands may also cause injuries at times. Hence, following the safety precautions is important.

Safety Tips For Resistance Band Workouts

  • Check for the elasticity and safety of resistance bands.
  • Do not exercise on uneven surfaces using resistance bands.
  • Do not stretch the bands beyond their specified length.
  • Do not try to use a broken or repaired band. Check for any cracks/cuts on the band. If you observe any, do not use it.
  • Do not use any resistance band beyond 8 to 10 months as it may break or lose its elasticity. Get a new band.
  • Do not try to pull the band too tight near to your face.

Conclusion

Exercising with weights may not be possible all the time. Hence, resistance bands are an easy way to work your abs. They may also minimize the risk of injury and improve muscle strength. The best part is they are portable and can be used whenever you find the time. Start trying any of the above-mentioned resistance band exercises today and strengthen your core.

2 Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Elastic Resistance Effectiveness on Increasing Strength of Shoulders and Hips
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5847412/
  2. Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study
    https://www.tandfonline.com/doi/full/10.1080/17461391.2017.1337229

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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.