5-Minute Resistance Band Ab Workout
Strengthen your core and tone your abs with this resistance band ab workout. Five resistance band exercises that target your midsection, deep core, glutes, hips and pelvic floor. This is functional strength training for your abs.
Build a strong core at home with this resistance band ab workout.
While you might traditionally think of using mini bands in resistance band leg workouts or resistance band arm workouts, I love to find functional ways to train the core as well.
Bands and weights are a great way to challenge the core at home. In fact, some of my favorite ab workouts are this weighted abs workout and this kettlebell ab workout which add weight training to traditional ab exercises.
Today’s workout challenges the core by adding a resistance band.
Whether you’re looking to rebuild core strength postpartum, are a beginner, or are 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 Exercises
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 to your weekly workout routine 1-2 times a week to build muscle and improve endurance.
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 aways do these as bodyweight core exercises.
Workout Instructions:
Follow along with the guided Resistance Band Ab Workout on YouTube, led 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
Targets: Deep core muscles (transverse abdominus), lower abs, glutes and hips.
How To Do Lying V Pull Aparts
- 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.
- 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 six inches above your knees (on the 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 hips.
How To Do Lying Split Leg Raises
- 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.
- 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.
- 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 of the mat, do so (it will increase the lower ab engagement).
- Then 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 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.
3. Dead Bug
Targets: Entire core — deep transverse abs, lower abs, upper abs, glutes, hips and erector spinae.
How To Do A Banded Dead Bug
- 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).
- 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.
- 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.
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 Banded Bear Crawl Kick Back
- 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).
- 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 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.
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 Rotating Side Plank Band Pulls
- 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.
- 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.
- Lower back to high plank position; hips square to the ground.
- 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.
FAQs
Can Resistance Bands Build Abs?
In my opinion, the best core exercises train your core to do what it is intended to do — stabilize your trunk as your limbs move away from your body (think planks and push-ups). Resistance training encourages the mind-muscle connection for core stabilization and builds strength and stability in a controlled setting. For more functional core training, try this weighted core workout or this kettlebell core workout.
How Do You Target Your Abs With Resistance Bands?
Adding a resistance band to your core workout will increase the intensity of the exercises. Some of my favorite resistance band core exercises include: split leg raises, banded dead bugs and rotating side planks. This ab workout targets the deep abdominal muscles, side abs, rectus abdominis, erector spinae, pelvic floor, glutes and hips.
Free 7-Day Ab Challenge
More Workouts
Resistance Band WorkoutsPin this Workout: 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
