Pray often. Eat your veggies. Move your body. Love yourself + others.
*You can also view this Resistance Band Ab Workout At Home on YouTube. While you’re there, SUBSCRIBE to our YouTube Channel to get all our newest workouts.
Click Here To Jump To 5 Resistance Band Ab Exercises
Want to increase the intensity of your ab workouts? Add a resistance band.
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.
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).
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:
This resistance band ab workout hits ALL of the above ab and core muscles.
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:
Your core will be stabilizing your body as you move your limbs in different planes of motion.
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.
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.
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
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.
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.
How to do Banded “V” Pull-Aparts:
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.
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.
How to do Split Leg Raises (Flutter Kicks):
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.
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.
How to do Banded Dead Bug:
To Modify: Place hands at your sides and just perform the leg extensions (similar to a bicycle crunch).
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.
How to do Banded Bear Crawl Kick Back:
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.
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).
How to do Rotating Side Plank Band Pulls:
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.
This post includes affiliate links. I do make a small 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.