5-Minute Resistance Band Ab Workout
This resistance band ab workout is designed to strengthen your core, tone your abs and improve overall functional stability. It targets the midsection, deep core muscles, glutes, hips and pelvic floor, making it especially beneficial for building balanced strength and support. Ideal for those looking to enhance core control and everyday movement, it includes 5 focused resistance band exercises that engage multiple muscle groups.
I love using resistance bands to build a strong, functional core right at home. While bands are often saved for lower-body or arm days, I’ve found they’re incredibly effective for core work because they add constant tension, helping you better engage deep stabilizing muscles with every rep.
Personally, some of my favorite ab workouts at home include added resistance (whether it’s weights, kettlebells or bands) because they take traditional core exercises to the next level. In this workout, I use a resistance band to challenge not just the abs, but the entire core in a more intentional, controlled way.
I especially like this style of training because it’s low-impact but still highly effective, making it a great option whether I’m rebuilding a strong core, easing back into movement, or simply looking for a fresh, challenging way to strengthen my abs at home.
Read A 5-Star Review ⭐⭐⭐⭐⭐
“More resistance bands – all day, every day! These are so great for when people have joint issues, like me. My body says THANK YOU!”
— Jen D.
5-Minute Ab Workout Details
This quick, effective workout features 5 of my go-to resistance band core exercises to strengthen, sculpt and improve core stability at home. It’s designed to build strength through your midsection while training your core to stabilize your body as your arms and legs move. This is key for real-life, functional strength.
I like adding this resistance-band workout into my workout routine about 1-2 times per week, either as a standalone core session or at the end of a strength workout. If you’re currently dealing with back pain, a core or pelvic floor injury, or are newly postpartum, I’d recommend checking with a healthcare provider or modifying as needed before jumping in.
Workout Equipment:
Mini loop resistance band. I’m using a light-to-medium resistance band in this banded ab workout.
If you don’t have a resistance band, you can always do these as bodyweight core exercises.
Workout Instructions:
Follow along with the guided Resistance Band Ab WorkoutVideo on YouTube, led by me — your certified personal trainer (CPT), Lindsey Bomgren.
Your Workout Looks Like This:
- 5 Core Exercises Using Resistance Bands
- Timed Intervals (40 seconds of work, 20 seconds rest)
- Perform All 5 Moves x1 Set (No Repeats)
Workout Outline
1. Lying V Pull Aparts
Targets: Deep core muscles (transverse abdominus), lower abs, glutes and hips.
How to Do a Lying V Pull Apart
- Lie face up, flat on your back. Place a resistance band around your calves or shins, approximately 6 inches above the ankles. Engage your core to push your lower back into the mat (keeping the rib cage pulled in). Rest your head on your mat, keeping your spine neutral.
- With the band looped around your legs, extend your legs straight above you, feet hip-width distance apart and band taut.
- With each exhale, pull your legs apart to form a “V” shape, stretching the band as far apart as possible.
- Hold at the farthest point for a moment before slowly bringing your legs back together with control, returning to the starting position.
Modification: Shorten the range of motion by placing the band 6 inches above your knees (on your thighs) and perform this same movement with legs bent at 90 degrees.
2. Lying Split Leg Raises
Targets: Deep transverse abs, lower abs, upper abs and hip flexors.
How to Do a Split Leg Raise (Banded Flutter Kick)
- Lie flat on your back. Place the resistance band around your calves or shins, approximately 6 inches above your ankles. Engage your core to push your lower back into your mat (keeping your rib cage pulled in). Rest your hands on the floor by your sides or gently place them behind your head. Rest your head on the mat, keeping your spine neutral, or lift your neck and shoulders off the mat to increase upper ab engagement.
- With the band looped around your legs, extend your legs straight above you. Keep constant tension on the band.
- If you’re able to lower your legs to a 45-degree angle without your back popping off the mat, do so (it will increase the lower ab engagement).
- Alternate lowering the left leg while you raise the right leg toward your face, slowly stretching the band apart.
- Repeat this movement on the other side, lowering the right leg while you raise the left leg toward your face. Keep in mind that this movement is slow and controlled versus a flutter kick, which is typically fast-paced.
Modification: Place the band 6 inches above your knees (on the thighs) and perform this same movement with your legs bent at 90 degrees, alternating tapping your toes to the ground. Note that the closer your legs are to the ground, the more challenging this exercise becomes.
3. Dead Bug
Targets: Deep transverse abs, lower abs, upper abs, glutes, hips and erector spinae.
How to Do a Dead Bug
- Lie flat on your back with your arms extended directly overhead and knees bent at 90 degrees (knees above hips). Place the mini loop band around the bottom of your feet (soles of your shoes).
- Keeping your low back pressed into the floor, brace your core and slowly (and simultaneously) extend the right leg out away from your body (kicking through your right foot) while your left arm reaches overhead (toward the ground). If you feel your low back arching or popping off the mat, decrease your range of motion.
- Return to the starting position and repeat on the opposite side, extending your left leg out and away from your body (kicking through your left foot) while your right arm reaches overhead (toward the ground).
Modification: Place your hands at your sides and just perform the leg extensions (similar to a bicycle crunch). Note that the closer your knees are to your chest, the easier this dead bug exercise will be.
4. Banded Bear Crawl Kick Backs
Targets: Deep transverse abs, lower abs, upper abs, oblique muscles, glutes, hips, erector spinae and shoulders.
How to Do a Bear Crawl Kick Back
- Start in a table top position, shoulders stacked over wrists and hips stacked over knees. Place the band around the bottom of your feet (soles of your shoes).
- Tuck your toes under and lift your knees off the mat, core tight, finding a bear crawl position. Try to keep your knees close to the mat, maintaining a neutral, flat back and spine.
- Alternate extending your right leg and then left leg straight behind you (kicking 1 leg back at a time as you hold the bear crawl). Tap your right toes to the mat, and then your left toes. Stretch the band with each kick back.
Modification: Add an incline to this exercise by placing your hands on a chair, bench or countertop. You can also omit the bear crawl hold and perform single-leg kickbacks from a table top position.
5. Rotating Side Plank with Band
Targets: Obliques (side abs), upper abs, lower abs, erector spinae and upper body (shoulders and back).
How to Do a Rotating Side Plank
- Start in high plank or push-up position with the end of the band looped between your hands (or thumbs). Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
- From this high plank position, plant your left hand on the mat as you open your right hip into a side plank position. As you open your right hip, pull your right elbow and hand off the mat. Pull the band up towards your chest.
- Lower yourself back to a high plank position, hips square to the ground.
- Repeat this movement, switching sides. Plant your right hand on the mat as you open your left hip into a side plank position. As you open your left hip, pull your left elbow and hand off the mat. Pull the band up towards your chest.
Modification: If you experience wrist pain holding a banded plank, add an incline to this exercise by placing your hands on a chair, bench or countertop. Or perform single-sided plank rotations from a modified plank position, keeping the knee connected to the mat as you open the arms. This rotation exercise is great for maintaining a stronger core.
FAQs
Are resistance bands suitable for beginners?
Yes, resistance bands are one of my favorite tools for all fitness levels, especially beginners, because they’re low-impact, versatile and easy to adjust. I like that you can control the level of tension, which makes it easier to learn proper form while still building strength.
Is 20 minutes of ab training per day enough?
It can be, especially if the workout is focused and intentional. I find that 15-20 minutes of quality core work (where you’re really engaging the muscles and moving with control) can be just as effective as longer sessions.
Can you build muscle using only resistance bands?
Yes, you can absolutely build muscle with resistance bands. I use them often because they provide constant tension throughout each movement, which challenges the muscles in a different (and very effective) way compared to traditional weights.
How often should you do resistance band ab workouts for the best results?
I recommend adding resistance band ab exercises into your routine about 1-2 times per week. This gives your core enough stimulus to build strength while still allowing time for recovery and progress.
Free 7-Day Ab Challenge
More Workouts
At-Home CorePin This: Effective 5-Minute Resistance Band Ab Workout
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
no comments
Leave a Comment