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5-Minute Resistance Band Ab Workout

Strengthen your core and tone your abs with this resistance band ab workout. 5 resistance band exercises that target your midsection, deep core, glutes, hips and pelvic floor. This is effective strength training for your abs!

Build a strong core with this resistance band ab workout.

This quick and effective ab workout targets your upper abs, lower abs, obliques, glutes, hips and pelvic floor. Adding a resistance band is a great way to increase the intensity of a core workout.

Whether you’re a postpartum mom looking to rebuild core strength, or an advanced fitness enthusiast looking for new ways to strengthen your ab muscles at home, this is a great low impact workout for any fitness level.

Resistance Band Ab Workout | Dead Bug Exercise with resistance band

Resistance Band Ab Workout FAQs

What Are The Best Ab Exercises With Resistance Bands?

In my opinion, the BEST ab exercises train your core to do what it’s intended to do — stabilize your trunk as your limbs move in different planes of motion away from your body. Resistance band workouts simply increase the intensity. Resistance training encourages the mind-muscle connection for core stabilization. Some of my favorite resistance band core exercises include: lying V-pulls, split leg raises, and rotating side planks.

What Does This Resistance Band Ab Workout Target?

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.

What Should You Do If You Feel Ab Workouts In Your Neck Or Hips?

These are signs that 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.

Resistance Band Ab Workout | Bear Crawls with Mini Band

5-Minute Resistance Band Ab Workout

Five of my favorite resistance band exercises for abs in a quick and effective workout at home.

This resistance band ab workout is designed to build muscle in your midsection, teaching your core muscles to stabilize your body as your limbs move away.

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

Workout Equipment:

A 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 aways do these as bodyweight core exercises.

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Workout Instructions:

Follow along with the guided Resistance Band Ab Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Resistance Band Ab Exercises
  • Timed Intervals (40 seconds of work, 20 seconds rest)
  • Perform All 5 Moves x1 Set (no repeats)

Workout Outline

  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

Prefer to Watch On YouTube?

youtube icon Resistance Band Abs

The 5 Best Resistance Band Exercises for Abs

Lying “V” Pull-Aparts

Targets: Deep core muscles (transverse abdominus), lower abs, glutes and hips.

woman performing lying V pull aparts with a resistance band

How To Do Lying “V” Pull-Aparts

  1. Lie face up, flat on your back. Place a resistance band around your calves/shins; approximately six inches above the ankles. Engage your core to push your lower back into your mat (rib cage pulled in). Rest your head on your mat, keeping the spine neutral.
  2. With the band looped around your legs, extend your legs straight above you, feet hip-width distance apart and band taut.
  3. With each exhale, pull your legs apart to form a “V” shape, stretching the band as far apart as possible.
  4. 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 six inches above your knees (on the thighs) and perform this same movement with legs bent at 90 degrees.

Lying Split Leg Raises

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

woman performing a scissor crunch with a resistance band

How To Do Lying Split Leg Raises

  1. Lie flat on your back. Place the resistance band around your calves/shins; approximately six inches above the ankles. Engage your core to push your lower back into your mat (rib cage pulled in). Rest your hands on the floor by your sides or gently place them behind your head.
  2. Option to either rest your head on the 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, extend your legs straight above you. Keep constant tension 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. Keep in mind that this movement is slow and controlled versus a flutter kick which is typically fast-paced.

Modification: Place the band six inches above your knees (on the thighs) and perform this same movement with 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.

Banded Dead Bug

Targets: Entire core — deep transverse abs, lower abs, upper abs, glutes, hips and erector spinae.

woman performing a dead bug ab exercise with a resistance band

How To Do A Banded Dead Bug

  1. Lie flat on your back with your arms extended directly overhead and knees bent at 90 degrees (knees above hips). Place the resistance band around the bottom of your feet (soles of shoes).
  2. Keeping the 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/popping off the mat, decrease range of motion.
  3. Then return to the starting position and repeat on the opposite side, extending the left leg out away from your body (kicking through your left foot) while your right arm reaches overhead (toward the ground).

Modification: Place 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.

Banded Bear Crawl Kick Backs

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

woman performing a bear crawl ab exercise with a resistance band

How To Do A Banded Bear Crawl Kick Back

  1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees. Place the band around the bottom of your feet (soles of shoes).
  2. 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.
  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.

Modification: Add an incline to this exercise; placing your hands on a chair, bench or counter top. Or perform single leg kickbacks from a table top position.

Rotating Side Plank with Band 

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

woman performing a rotating side plank with a resistance band

How To Do Rotating Side Plank Band Pulls

  1. Start in high plank or push up 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.

Modification: Add an incline to this exercise by placing your hands on a chair, bench or counter top. Or perform single-sided plank rotations from a modified plank position, keeping the knee connected to the mat as you open the arms.

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