7 effective resistance band exercises to build abs and a strong core

Are you looking for easy ways to build abs? Incorporating resistance band exercises into your fitness routine can be helpful. Here are some of the best resistance band exercises for building abs and a robust core.

Are you bored of doing planks, crunches, and body weightlifting exercises to build strong abs and want to try something new? Incorporating resistance band exercises for abs and a solid core can be beneficial. Resistance bands are compact, versatile props that can help you develop core strength. These flexible power strips challenge your muscles, giving them a powerful boost and helping you get washboard abs. From newbies to fitness enthusiasts, anyone can benefit by including resistance band workouts into their fitness regimen. Here’s how to use resistance band exercises to develop abs and a robust core.

7 best resistance band exercises for abs and core

Resistance bands offer a versatile and effective way to strengthen your core. Here are some of the best exercises to incorporate into your routine, as suggested by fitness expert Bhavna Harchandrai.

1. Banded crunches

Lie on your back with your legs bent and feet flat on the mat.
Wrap a resistance band around your knees.
Hold the ends of the band in your hands, above your chest.
Perform crunches by lifting your shoulders off the ground and pulling the band inward.

Crunches benefits — Try doing crunches with a resistance band. Image courtesy: Adobe stock

2. Banded Russian twists

Sit on the floor with your knees bent and feet flat on the mat.
Wrap a resistance band around your feet.
Hold both ends of the band in your palms.
Lean back slightly and engage your core.
Twist your torso side to side while keeping the band tight.

Also Read: Here’s how you can get a flat belly and toned core with Russian twists

3. Banded mountain climbers

Begin in a push-up position with the resistance band wrapped around your ankles.
Bring one knee to your chest, then rapidly switch legs.
Keep your core engaged throughout the workout.

4. Banded plank with leg lift

Start in a plank position with the resistance band around your ankles.
Lift one leg up, keeping it at your hips level.
Lower the leg and repeat with the other leg.

5. Banded bicycle crunches

Lie on your back with knees bent and feet flat on the mat.
Wrap the resistance band around your knees.
Bring one knee to your chest and stretch the opposing leg.
Simultaneously bring your opposite elbow to your knee.
Repeat on the other side. This should complete one repetition.

6. Banded woodchoppers

Stand with feet shoulder-width apart, holding one end of the resistance band in both hands.
Attach the opposite end of the band to a stable object at around shoulder height.
Rotate your torso and bring the band diagonally over your body from high to low, as if chopping wood.

7. Banded oblique crunches

Lie on your side with your knees bent.
Loop the resistance band around your ankles.
Hold one end of the band with your hand closest to the ground.
Bring your upper body up to your knees while pressing the band inward.

Things to keep in mind!

Maintain proper posture to avoid injury.
Adjust the resistance to your fitness level.
Incorporate these exercises into a balanced workout routine for optimal results.

Consistently accomplishing these exercises will enhance your core strength, stability, and overall fitness. Also, before incorporating these exercises into your routine, consult with your healthcare provider.

Benefits of resistance band exercises

Here are some of the benefits of resistance band exercises.

1. Strengthens the core

Unlike free weights or bodyweight workouts, resistance bands provide continuous tension throughout the movement, forcing your core to activate constantly. Many resistance band exercises demand you to stabilise your core to maintain perfect form, resulting in enhanced core strength and stability, as found in a study published in the International Journal of Multidisciplinary Education Research.

Soha Ali Khan — Doing resistance band exercises may give you abs. Image courtesy: Shutterstock

2. Strengthens muscles

“Resistance bands provide a wider range of motion than traditional weightlifting, training your core muscles during the contraction and lengthening stages. By modifying your exercises and band positioning, you may target certain core muscles including the abs,” says the expert.

3. Lowers the risk of injury

Resistance bands, unlike weight lifting or machine exercises, provide consistent and smooth resistance throughout the range of actions. This decreases the risk of unexpected jerks or strains that are often linked with weight training, making it safer for newbies and those recovering from injuries, as found in research published in the British Journal of Sports Medicine.

4. Improves flexibility

“Resistance bands can be used to do stretching exercises, which can help you gain more mobility. By introducing bands into your everyday routine, your joints and muscles will become more flexible over time, improving flexibility and reducing stiffness in the core muscle areas,” explains the expert.