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5-Minute Resistance Band Ab Workout

Strengthen your core and tone your abs with these 5 resistance band exercises for abs! This quick, 5-Minute Resistance Band Ab Workout will target your midsection, deep core, glutes, hips AND pelvic floor. Strength training for your abs!

Click Here To Jump To 5 Resistance Band Ab Exercises

Want to increase the intensity of your ab workouts? Add a resistance band.

These five effective resistance band ab exercises are a great place to start. 

Not only will this resistance band ab workout target your midsection, but it will also strength your deep core muscles. Including ALL the muscles that wrap around the front, back and side of your abdomen; AND your glutes, hips and pelvic floor muscles.

This quick, resistance band ab workout is great for all fitness levels.

Whether you’re a postpartum mom looking to rebuild core strength (start with a lighter resistance band), or an advanced fitness enthusiasts looking for new ways to strengthen your ab muscles at home (try using a heavier resistance band).

Resistance Band Ab Workout | Dead Bug Exercise with resistance band

What does this resistance band abs workout target?

ALL the muscles that criss-cross around the trunk of your body (aka your core muscles).

The major core muscles targeted in this resistance band ab workout include: 

  • Transverses abdominis (deep abdominal muscles)
  • Internal and external obliques (side abs)
  • Rectus abdominis (six pack ab muscles)
  • Erector spinae (muscles along the back and spine)
  • Pelvic floor muscles
  • Glutes and hips

This resistance band ab workout hits ALL of the above ab and core muscles.

What are the best ab exercises with resistance bands?

In my opinion, the BEST ab exercises are ones that train your core NOT to move. Because during a workout and every day activities your core is designed to stabilize your body.

Which is EXACTLY what you’ll feel your core doing during these resistance band ab exercises:

  1. Lying V-Pull Aparts
  2. Split Leg Raises
  3. Banded Dead Bug
  4. Bear Crawl Kick Backs
  5. Rotating Side Plank with Band

Your core will be stabilizing your body as you move your limbs in different planes of motion.

Resistance Band Ab Workout | Bear Crawls with Mini Band

What to do if you feel ab workouts in your neck or hips?

These are signs an ab exercise may be too advanced for your current fitness level. OR you aren’t properly engaging your core during the movement (thus, other muscle groups, like the neck or hip flexors are taking over).

This doesn’t mean you can’t do the ab exercise, it just might mean you need to modify the exercise. Modifications for each ab exercise are included below.

You can read more about trouble-shooting common errors made during ab workouts and how to modify ab exercises in this post: The 18 Best Ab Exercises for Women.

Note, if you’re pregnant or postpartum you want to be sure to avoid all doming or coning of the midsection during ab workouts. 

sculpted abs with resistance band pin for pinterest

5-Minute Resistance Band Ab Workout

Five of my favorite resistance band exercises for abs in a quick, 5-Minute Resistance Band Ab Workout!

Strengthen EVERY muscle in your core from your upper abs, lower abs and obliques to glutes, hips and pelvic floor. 

This resistance band ab workout is designed to build muscle in your midsection. Teaching your core muscles to stabilize your body (just like they do in every day life).

Add this resistance band abs workout onto any daily workout, or use it as a pre-workout warm up to active the core. 

Equipment:

A mini loop resistance band.  I’m using a light-to-medium resistance band in this banded ab workout.

The resistance band adds an additional challenge to this ab workout, but if you don’t have one you can aways do these exercises with just your bodyweight.

NOTE, the resistance band should never be placed directly on a joint (knee or ankle). For example, when placing the band around your ankles actually place it slightly above your ankles (about 6″ above your ankle joint). Band placement is noted below for each ab exercise.  

*If you need some mini loop resistance bands, these are the ones I have. AND get a discount using code: NML

Instructions:

Follow along with the guided Resistance Band Ab Workout video at the top of this post. I’ll provide form cues and modifications for all fitness levels.

Alternatively, work through these five resistance band exercises for abs below at your own pace.

This is a timed interval workout. Perform each exercise for 40 seconds, then rest for 20 seconds.

Option to repeat all 5 exercises x2 for a 10-minute workout.

The 5 Best Resistance Band Exercises for Abs

  1. Lying V-Pull Aparts
  2. Split Leg Raises (Banded Flutter Kicks)
  3. Banded Dead Bug
  4. Bear Crawl Kick Backs
  5. Rotating Side Plank with Band

1. Lying “V” Pull-Aparts

Band Placement: Place the resistance band around your calves/shins; approximately 6″ above the ankles.

Targets: Deep core muscles (transverses abdominis), lower abs, glutes and hips.

Lying V Pull Apart, resistance band ab exercises

How to do Banded “V” Pull-Aparts:

  1. Lie faceup, flat on your back. Engaging your core to push your lower back into your mat (rib cage pulled in). Rest your head on your mat, keeping spine neutral.
  2. With the band looped around your legs, above the ankle joint, extend your legs straight above you.
  3. 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.
  4. Repeat this movement for 40 seconds.

To Modify: Place the band 6″ above your knees (on the thighs) and perform this same movement with legs bent at 90 degrees (bend your knees). For a visual of Bent Knee V-Taps see exercise #7 in this 10-Minute Abs After Baby Workout.

2. Lying Split Leg Raises (Banded Flutter Kicks)

Band Placement: Place the resistance band around your calves/shins; approximately 6″ above the ankles.

Targets: Deep transverse abs, lower abs, upper abs and hips.

lying split leg raises for lower abs

How to do Split Leg Raises (Flutter Kicks):

  1. Lie flat on your back, engaging your core to push your lower back into your mat (rib cage pulled in). Rest hands on floor by your sides or gently place them behind your head.
  2. Option to rest your head on your mat, keeping spine neutral. Or lift your neck and shoulders off the mat to increase upper ab engagement.
  3. With the band looped around your legs, above the ankle joint, extend your legs straight above you. Keep constant tensions on the band.
  4. If you’re able to lower your legs to a 45 degree angle without your back popping of the mat do so (it will increase the lower ab engagement).
  5. Then alternate lowering the left leg while you raise the right leg toward your face. Slowly stretching the band apart.
  6. Repeat this movement on the other side, lowering the right leg while you raise the left leg toward your face.
  7. Note, the closer your legs are to the ground, the more challenging this exercise becomes.
  8. Repeat this split leg raise, or flutter kick movement for 40 seconds, trying to keep your legs as straight as possible throughout the movement. Note, this movement is slow and controlled versus a typically faster paced flutter kick.

To Modify: Place the band 6″ above your knees (on the thighs) and perform this same movement with legs bent at 90 degrees (bend your knees); alternating tapping your toes to the ground. For a visual of Bent Knee March see exercise #4 in this 10-Minute Abs After Baby Workout.

3. Banded Dead Bug

Band Placement: Place the band around the bottom of your feet (soles of shoes).

Targets: Deep transverse abs, lower abs, upper abs, glutes, hips and erector spinae.

Banded Dead Bug Ab Exercise

How to do Banded Dead Bug:

  1. Lie flat on your back with your arms extended directly overhead and legs bent to 90 degrees (knees above hips). With the band looped around the middle of your feet.
  2. Note, the closer your knees are to your chest the easier this deadbug exercise will be. The farther your knees are from your chest, the harder this ab exercise will be.
  3. Keeping low back pressed into the floor, brace 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).
  4. If you feel your lower back arching/popping off the mat, decrease range of motion.
  5. Then return to the starting position and repeat on the opposite side. So simultaneously extend the left leg out away from your body (kicking through your left foot) while your right arm reaches overhead (toward the ground).
  6. Repeat this Dead Bug movement for 40 seconds.

To Modify: Place hands at your sides and just perform the leg extensions (similar to a bicycle crunch).

4. Banded Bear Crawl Kick Backs

Band Placement: Place the band around the bottom of your feet (soles of shoes).

Targets: Deep transverse abs, lower abs, upper abs, obliques, glutes, hips, erector spinae and shoulders.

Banded Bear Crawls

How to do Banded Bear Crawl Kick Back:

  1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees. With the band looped around the middle of your feet.
  2. Tuck your toes under and lift your knees off the mat, finding a bear crawl position with abs engaged. Try to keep your knees close to the mat, maintaining a neutral, flat back and spine.
  3. Alternate extending your right leg, and then left leg straight behind you (kicking one leg back at a time as you hold the bear crawl). Tap right toes to the mat, and then left toes. Stretching the band with each kick back.
  4. Repeat these alternating kickbacks for 40 seconds.

To Modify: Add an incline to this exercise; placing your hands on a chair, bench or counter top. For a visual of an Incline Plank see exercise #1 in this post: 18 Best Ab Exercises for Women.

OR perform single leg kickbacks from a table top position. For example, keep your right knee on the mat as you perform single leg kickbacks with the left leg. Perform for 40 seconds on the left leg, then repeat on the right leg.

5. Rotating Side Plank with Band 

Band Placement: Loop the band around each thumb (you could also loop the band around each hand if that’s more comfortable for you).

Targets: Obliques (side abs), upper abs, lower abs, erector spinae and upper body (shoulders and back).

Rotating Side Plank with Mini Band

How to do Rotating Side Plank Band Pulls:

  1. Start in high plank position, band looped between your hands (or thumbs). Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  2. 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. Pulling the band up towards your chest.
  3. Lower back to high plank position; hips square to the ground.
  4. Repeat this movement on the other side. 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. Pulling the band up towards your chest.
  5. Repeat this rotating side plank with band for 40 seconds.

To Modify: Add an incline to this exercise; placing your hands on a chair, bench or counter top. For a visual of an Incline Plank see exercise #1 in this post: 18 Best Ab Exercises for Women.

OR perform single-sided plank rotations from a modified plank position. For example, keep your right knee bent on the mat with your left leg extended long, toes on the mat. Perform a single-sided plank rotation, opening to only the left side. Pulling the left arm off the mat as you open the left hip (right knee stays connected to the mat). Perform for 40 seconds opening the left hip, then repeat on the right hip (left knee on the mat). For a visual of a Knee Down Side Plank see exercise #2 in this post: 18 Best Ab Exercises for Women.

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5-Minute Resistance Band Ab Workout pin for Pinterest

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