Level up your core: Abs workout with resistance bands

If you’re a woman seeking to elevate your core workout routine, an abs workout with a resistance band can be perfect. The synergy between traditional ab exercises and the versatility of resistance bands promises a transformative experience that goes beyond the ordinary.

Sculpting strong and defined abdominal muscles requires using a variety of different exercises at different angles in your core workouts. 

woman in the gym doing ab workout with resistance bands

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Some of my favorite core exercises are cable core workouts and ab workouts without any equipment. 

Abs muscles

This muscle group includes a variety of muscles throughout your torso and hips. Some of the key muscles that make up your core include:

  • Rectus abdominis: These muscles are commonly known as the “six-pack.” They run vertically down the front of your abdomen and help flex your spine.
  • Obliques: The oblique muscles are located on the sides of your abdomen and help you rotate and twist your torso.
  • Transverse abdominis: This muscle is located deep in your abdomen and helps stabilize your spine and pelvis.
  • Erector spinae: These muscles run along your spine and help you maintain good posture.
  • Hip flexors: These muscles connect your pelvis to your thighs and are important for many movements, including walking and running.

Three benefits of doing an abs workout with resistance bands

  1. Extra strength boost:
    • When you do ab workouts with resistance bands, your entire core must work harder. It’s like giving them a special challenge. This extra effort strengthens your muscles, helping you build a powerful and toned core.
  2. Fun and variety:
    • Resistance bands add a playful twist to your workouts. They’re like stretchy buddies that turn your exercises into a fun game. You can pull and stretch them in different ways, making your ab routine exciting and less boring. Adding variety keeps things interesting and motivates you to stick with your workouts.
  3. Anywhere, anytime convenience:
    • The best part about using resistance bands for abs is that you can take them anywhere. No need for heavy gym equipment. Just pack your bands, and you’re ready to go – whether it’s at home, in the park, or on a trip. This convenience makes it easy to stay consistent with your workouts and achieve those strong and fabulous abs!

Choosing the right resistance band

When it comes to turning your ab workouts into a powerhouse, selecting the right resistance band is like choosing the perfect sidekick. Let’s break it down into two super important parts:

Different types of resistance bands and their strengths:

  • Loop Bands: These are like giant rubber bands in a loop. The mini resistance band is awesome for all fitness levels and can be used for various exercises, making them a great all-around choice.
  • Tube Bands: These bands come with handles and are excellent for targeting specific muscles. They often have adjustable resistance levels, allowing you to increase the challenge as your strength grows.
  • Flat Bands: Simple and easy to use, these bands are flat and wide. They’re fantastic for beginners and can be used for a range of exercises to build strength gradually.

How to select the right resistance level:

  • Start light: If you’re just starting, use a lighter resistance. It’s like starting with a small puzzle before moving on to the big one. This helps you get the hang of the exercises without overwhelming your muscles.
  • Gradually increase: As your core strength increases, it’s time to level up. Choose a band with more resistance to keep challenging yourself. This gradual increase helps your muscles grow even stronger over time.
  • Listen to your body: Pay attention to how your body feels during workouts. If it’s too easy, go for a tougher band. If it feels too hard, take a step back.

Core resistance band exercises

You can work your entire core with resistance bands. This workout and core exercises can be done at home or in the gym. Grab a resistance band and improve your overall core.

Banded bicycle crunch

woman doing banded bicycle crunches
woman doing banded bicycle crunches
  • Place a loop band around the balls of your feet and lie on your back.
  • With hands behind your head, raise your shoulders off the ground and rotate your torso so that your right elbow goes toward your left knee and then your left elbow goes toward your right kee while extending your legs through the motion to mimic riding a bike.
  • Repeat for desired numbers.

Russian Twists

woman on the yoga mat doing banded russian tists during abs workout with resistance bands
woman on the yoga mat doing banded russian twists during abs workout with resistance bands
  • Wrap a flat bland or tube band around the balls of your feet grab one side of the band with each hand and pull it up so your arms are in a 90-degree angle to your upper body and right in line with your shoulders and head.
  • Bend your knees with your heels on the floor or raise your feet of the ground.
  • Your back needs to be in a 45 degree angle to the floor and your knees slightly bent.
  • From the starting position you will now move your hands to one side with the aim of touching the floor. If you can’t reach the floor, don’t worry. Either stop at a point you can still keep a good form or grab a lighter band. The main point is that you feel it in your obliques.

Modified mountain climbers

woman holding plank during abs workout with resistance bands
woman on the floor doing banded mountain climbers during abs workout with resistance bands
  • Start in a plank position with a mini band around the balls of your feet.
  • Bring your right knee forward to your chest and then push back to its starting position.
  • Then bring your left knee forward to your chest before pushing it back to its start.
  • Alternate back and forth.

Tip: make sure your core is tight throughout, and your back is as straight as possible. Avoid forming a rounded back.

Modified plank jack

woman holding plank  during abs workout with resistance bands
banded plank jack
  • Place a band around your ankles and get into a plank position.
  • Step your right leg and right foot out in a lateral motion and then back to your center to mimic a jumping jack on the floor.
  • Repeat with your left leg and left foot while keeping your core tight and your body in a straight line from your feet to your head.
  • Alternate back and forth.

Tip: Keep your head down the entire time.

Standing ab crunch

woman doing banded standing ab crunch during abs workout with resistance bands
woman doing banded standing ab crunch during abs workout with resistance bands
  • Secure the band overhead on a door or another anchor point
  • Grip a side of the band(s) in each hand, and stand close to the door with your feet hip-width apart and your back to the door or anchor. 
  • Grip the ends of the band (s) high enough so that even while you are standing up straight, they are beginning to stretch.
  • Slowly round your back and bring your head towards your thighs in a crunch motion. Do not hinge at the hips.
  • Slowly roll yourself back to the starting position and repeat.

​The 10 minutes abs workout with resistance bands

Perform this workout as a circuit. Do each exercise for 30 seconds followed by 30 seconds rest before moving to the next one. Repeat THREE times.

Standing ab crunch

Modified plank jack

Banded bicycle crunch

For even more core workouts, you may like these:

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