Develop Muscles with This Resistance Band Abdominal Workout
Anthony Cunanan
Are you exhausted from planks, crunches, and other bodyweight core exercises? Give these resistance band abdominal workout moves a try to change things up.
Resistance Band Russian Twist
You can achieve muscle growth and enhance core strength without the need for fancy equipment or weights. This resistance band abdominal workout is a testament to that. These five resistance band exercises for the core can be performed almost anywhere, whether it’s your living room, a hotel room, or an office conference room.
Whether you are traveling or not, attempting abdominal exercises with a resistance band is a beneficial choice, as acknowledged by Christine Tordé, C.F.S.C. II, C.P.T., a strength coach at Body Space Fitness in New York. Tordé states, “Including resistance in any exercise, be it bands, weights, or time under tension, is always an excellent way to challenge yourself. You will need to focus more on your movements in order to maintain balance and control. Patience and control are crucial for maximizing the effectiveness of these movements. Do not rush through the exercises.”
Performing this sequence of core exercises with resistance bands will target your “abdominals, internal and external obliques, transverse abdominals, spinal erectors, as well as your traps and lats and glutes, which also contribute to your core,” says Tordé. Neglecting these muscles is not ideal. Tordé mentions, “Working your core is important for overall stability, posture, and strength. Additionally, core exercises can assist in injury prevention. Lower back pain is a common issue, and enhancing breath and core strength is an effective way to strengthen the lower back.”
How to perform: To complete one set, do 12 to 15 repetitions of each resistance band abdominal workout move. Aim for three sets, four days a week, to achieve a stronger core.
What you will require: Naturally, you will need a resistance band – your best option is either a long, unlooped band or a large loop resistance band.
A. Perch on the ground with legs prolonged and united, core of the band wrapped around the soles of feet, clutching one extremity of the band in each hand. Gently flex the knees and keep the heels firmly on the ground, then interlock hands to bring both extremities of the band together.
B. With abs tightened and back level, recline at a 45-degree angle and stretch the arms forward at eye height. Ensure that the resistance band remains taut.
C. Rotate to the right, then to the left to conclude one repetition.
Complete 3 sets of 12 to 15 repetitions.
Resistance Band Mountain Climbers
A. Initiate in the prone position on the floor in the push-up stance (arms straight, balancing on the hands and toes) with the core of the band encircling the sole of the right foot, clutching one extremity of the band in each hand, with palms pressed flat.
B. While engaging the abdominal muscles, draw the right knee toward the chest.
C. Push the right heel back to elongate the leg, then lower the foot to the starting position. Maintain the push-up stance throughout.
Complete 3 sets of 12 to 15 repetitions. Alternate sides; repeat.
Resistance Band Oblique Crunch
A. Recline on the right side on the floor with legs conjoined, hips aligned, and the core of the band wrapping around the soles of the feet. Grasp the extremities of the band in the left hand. On the floor, stretch the right arm in front of you at shoulder level with the palm flat and position the left hand in front of the thighs.
B. While engaging the abdominal muscles and ensuring that the band remains taut, bend the left elbow behind the body at shoulder level, simultaneously lifting the upper body and legs as high as possible from the floor, while balancing on the right hip. Lower back to the starting position.
Complete 3 sets of 12 to 15 repetitions. Alternate sides; repeat.
Resistance Band Teaser
A. Lie supine on the floor with legs together and the band encircling the soles of the feet, clutching one extremity of the band in each hand, with arms relaxed by the sides.
B. Exert force on the band with both arms while raising the body into a V-sit position.
C. Maintain the V-sit momentarily, then gradually lower the upper and lower body back to the floor.
Complete 3 sets of 12 to 15 repetitions.
Resistance Band Standing Core Twist
A. Position oneself on the center of the band with feet spaced hip-width apart, clutching one extremity of the band in each hand.
B.
Slightly bend your knees and twist your upper body (from your hips up) to the right, while keeping your feet firmly planted. Return to the center and twist to the left to complete one repetition.
Complete three sets of 12 to 15 repetitions.
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