If you want to improve your abs or core, resistance band core workouts are a great way to add variety to your current core workout routine or progress bodyweight core exercises to the next level.
Exercising with resistance bands can help to develop the muscles in your core, including the abdominals, obliques, and deeper muscles responsible for stabilizing your pelvis, spine, and generating movement.
Adding resistance band exercises to your current routine can help improve strength, athletic performance, and reduce lower back pain. It can also help you avoid injuries both in the gym and in your everyday life.
We will discuss the benefits of core strength training and offer 17 exercises to increase core strength using resistance bands. We will also provide a method to developing your own custom core stretching workouts using resistance bands.
Why Should You Train The Core Muscles?
A stronger core can improve performance in a variety of ways, including increasing injury resilience and improving aesthetic appeal. Below are four main benefits of resistance band, weight, and bodyweight training for the core muscles.
IMPROVED BALANCE AND STABILITY
A strong core is necessary for stabilization during any movement, whether in the gym, on the field/court, or in daily life. Increasing core strength can help improve balance and stability in the trunk muscles and resist opposing forces that might throw you off balance during dynamic movements.
STRONGER LIFTS
Having a stable spine will also help to decrease the risk for lower back injuries. If you want to find greater tension development and stability in movements like squats, deadlifts, and presses, it is helpful to have stronger core muscles. This is because stronger core muscles increase spinal stability, intra-abdominal pressure, and pelvic control. Additionally, having a stable spine decreases the risk for lower back injuries.
INJURY PREVENTION
Lower back injuries are common in strength training. Often, this is due to supportive muscles being too weak. This can be remedied by increasing the strength of those muscles through exercise and improving posture and technique.
AESTHETICS
Diet is the key to revealing abdominals and obliques that have been carved out through exercise, though the best way to make these muscles stand out is to develop them further through core exercises and resistance training. If you follow the below guidelines for proper nutrition and exercise, you will achieve the lean and athletic look you desire.
1. Hanging leg circles
Counter the momentum by circling the other direction. Stand under a pull-up bar, gripping it with both hands. Your palms should be facing each other, and your arms should be extended. The bar should be high enough that you can hang from it with your legs extended without your feet touching the floor. Engage your core muscles and keep your legs straight. Use your feet to draw a big circle in the air. Then reverse the direction of the circle.
To complete one rep, circle your arms in one direction and then reverse the direction. Make sure to keep your abs tight so that your body doesn't swing side to side. Do 8 to 10 reps in total.
Start by doing pull-ups in a captain's chair, which will be more stable and gradually work your way up to a pull-up bar.
2. Hanging bicycles
Grab a hold of a pull-up bar with both hands, positioning your palms so that they are facing each other. Next, tighten your stomach muscles and bring your knees up so that they are at a 90 degree angle in relation to your thighs. Be sure to keep your thighs parallel to the floor as you do this.
Start by pedaling your feet as if you were riding a bicycle. Repeat this movement as quickly as possible for 30 seconds while maintaining control.
3. Hanging side-to-side knees
Put your hands on a pull-up bar and raise your legs towards the right side of your body, letting them bend at the knee. Bring your legs as close to the right side of your chest as possible, then lower them back to the starting position slowly.
Step 1: Pull your right knee up to your chest. Step 2: Pull your left knee up to your chest. Step 3: Repeat Steps 1 and 2. Doing both the right and left sides counts as 1 rep. Step 4: Do 8 to 10 reps.
To make it easier, draw both legs up so they are straight and in line with your chest.
4. Standing Pallof Hold + Reach
Pallof holds are a great way to stay in proper alignment while standing and also help to engage your core muscles. The further you are from the anchor point, the more tension is on the band, which is key to maintaining good form. This drill also helps to keep your shoulders in place and your scapulae stable while reaching.
5. ½ Kneeling Pallof Hold + Reach
This exercise increases the need for pelvic control to resist the natural tendency to allow the hips to rotate. It also increases oblique activation, which is especially beneficial for individuals who have poor control of unilateral movements like lunges and split squats. Lastly, this exercise helps educate lifters on the importance of bracing the core while simultaneously contracting the glutes for maximal spinal stability and strength.
6. Cable isometric hold
Don't let the cable machine scare you—it's simpler than you might think. Start by adding a light weight (no more than 10 pounds) and positioning the carriage so it's level with your chest. Stand next to the machine on your left side, with your back to it.
Step away from the machine, holding the cable handle in both hands at chest height. Squat halfway, maintaining a steady grip on the weight.
Activate your abdominal muscles to keep the handle in front of your body without turning. Strive for good posture. Remain in this position for 30 seconds, then repeat on the other side.
7. Cable oblique crunch
position yourself so that your right side is facing the machine, and grab the handle with your right hand. Then, put your left hand behind your head.
To complete this exercise, stand with your feet shoulder-width apart and place your right hand on the machine. Then, engage your obliques and lean to the left, away from the machine, performing a standing side crunch. Return to starting position and repeat on the other side. Do 10 to 15 reps on each side.
8. Side plank with cable hold
As long as you are able to do a bodyweight side plank, you will be able to do this exercise. Attach a light weight to a cable machine and position yourself a few feet away from it.
To do this exercise, start by taking the cable handle in your left hand. Then, come into a side plank on your right forearm, making sure to brace your core and stack your feet. Once you're in position, extend your left arm so your body forms a T shape. Hold for 30 seconds, then repeat on the other side.
9. Overhead kneeling cable hold
Start by loading a light weight onto the cable machine and adjusting the carriage so that it is close to the floor. Position yourself so that the right side of your body is facing the machine, with your right foot and left knee on the floor.
To do the overhead triceps extension, hold the cable handle in both of your hands and pull it over your head, using your hands to keep the cable in place. The goal is to stay perfectly straight, with your core engaged, and not lean toward the machine.
Repeat this step with your other leg. Switch legs, holding your left leg closer to the machine this time.
10. Mountain climbers
Place the Bosu ball flat side down. Start in a plank position, gripping the edges of the bubble side of the ball.
Quickly bring your right knee up to your left elbow, and then your left knee up to your right elbow, like mountain climbers. Repeat this for 30 seconds.
To make it easier, instead of running your legs to the opposite elbows, bring them straight in toward your chest.
11. C-sit
Sit on the Bosu ball with the flat side down, with your knees together and bent. Keep your core engaged, your back straight, and your feet on the floor.
Start by finding your balance. From there, lift your feet off the floor and lean back slightly to stay balanced. Raise your arms so they're straight at your sides and you form a V shape. Hold this position for 30 seconds.
12. Side crunch
Rest your right hip on the Bosu ball, flat side down, with your legs extended straight. Place your hands behind your head, with your elbows bent. If you need more support, place your right hand on the floor.
Crunch your body up to the left side, using your oblique muscles and your entire core to help you stay balanced. Think about bringing your left elbow to your left hip to really engage your obliques. Do 10 to 12 repetitions, then repeat on the other side.
12. Abs roll with side rotation
This is a piece of equipment that you will enjoy using. It is similar to kneeling, but you will be using your core muscles more. Grip the handles of the abs roller and slowly roll yourself forward.
Pause and hold for three breaths, then repeat on the other side. As you come forward, rotate the abs roller toward the right in an arch. This will engage your obliques. Roll out as far as you can without letting your hips fall to the floor or hiking your hips up. Pause and hold for three breaths, then repeat on the other side.
Slowly roll your body back to the starting position and roll out again, this time arching your body to the left. One roll to each side is considered one rep. Do 10 to 12 reps.
13. Trunk twist
Adjust the TRX straps to waist height. Face the TRX and stand with your feet a little wider than hip-width apart. Make a fist around each handle, then take a few steps back and lean away from the straps so your arms are fully extended. Make sure your core is engaged.
Start by holding onto the straps with both hands. Then, without bending your arms, pull your body towards the straps. Once your hands are as far to the right as possible, go back to the starting position and repeat the process, this time pulling your hands towards the left side. This counts as one repetition. Complete ten to twelve repetitions.
If you want an easier exercise, walk a few feet away from the straps so your body is at less of an angle. If you want more of a challenge, walk a few feet closer to the straps so your body is at more of an angle.
14. Double-knee drive
To do this exercise, you will need to lower the TRX straps so that the bottom of the straps are just below your knees. You will then kneel on the floor, facing away from the TRX straps. Next, you will need to carefully place each foot into a strap and then get into a high plank position. Once you are in the high plank position, your weight will be supported by your hands and your feet will be suspended off the floor in the straps.
Squeezing your thighs will help keep your feet close together. To engage your core, pull both knees in toward your right elbow. Return to the starting position and then repeat the process by pulling both knees toward your left elbow. That is one repetition. You should aim to do 10 to 12 repetitions.
To make it easier, pull one knee up at a time straight to your chest.
15. TRX pike
Keep your chin off your chest so your neck is long. Started in a high plank position, engaging your core. With your legs straight, pull your feet towards your chest while keeping your shoulders over your wrists and your back as straight as possible. Keep your chin off your chest to keep your neck long.
You might feel like you're doing a handstand, and that's okay. Gently lower yourself back to the starting position. Do 10-12 repetitions.
