Resistance Band Exercises For Abs
A stronger core is very essential for improving the athleticism, endurance, and posture of the human body. Furthermore, it helps to reduce the chances of injury while doing intense activities like heavy lifting. Our abdominals are one of the most important components of a strong core. Building rock-solid abs is not a quick and easy task with traditional exercises. However, you can always boost the process of building abs by using a resistance band. To help you better, we have created a list of the top 9 resistance band exercises for abs.
But before that, let’s know a bit more about resistance bands and their advantages.
A Resistance Band is essentially an elastic band that is commonly used for body workouts and physical therapy. The best thing about a resistance band is that it’s inexpensive as compared to the costly gym machines and equipment. Furthermore, resistance bands help in making all the bodyweight exercises more intense and effective.
Resistance Band Plank Kickbacks
Muscles Worked – Abs, Glutes, Hamstrings
Plank Kickbacks is an amazing resistance band exercise for abs and the lower body. Also, it’s a great workout to improve the steadiness, posture, and balance of the body. Furthermore, it helps to strengthen the back to prevent injuries.
How To Do Resistance Band Plank Kickbacks?
- Get down on the floor on all fours i.e. extended arms and bent knees. Wrap a resistance band around both ankles or on thighs right above the knees.
- Now bend your elbows to place your forearms on the floor with your hands pointing in the front direction.
- Then, extend your legs backward to balance your complete body on your forearms and toes. Stop when your head, shoulders, back, buttocks, thighs, knees, and ankles are in a straight line.
- After that, raise your right leg in the upward direction without letting your body dip or go off-balance.
- Immediately after returning your right leg to the initial position, do the same with your left leg.
- Repeat these steps with alternating legs 15-20 times per set.
Resistance Band Bicycle Crunch
Muscles Worked – Abs, Obliques, Hips
Resistance Band Bicycle Crunches are another amazing resistance band exercise to build abs. By targeting the obliques, this incredible exercise helps to eliminate the love handles, which most other exercises fail to do. Furthermore, it helps to improve body balance, stability, and durability.
How To Do Resistance Band Bicycle Crunches?
- Lie down on the floor on your back and wrap a resistance band over and under your both feet.
- Now place both your hands behind your head with interlocked fingers for better grip.
- While squeezing your core, pull your right knee towards the left side of your chest. At the same time, twist your torso to bring your left elbow towards the right knee.
- Immediately after returning to the initial position, do the same steps with the opposite leg and arm.
- Repeat these steps with alternating arms and legs 15-20 times per set.
Resistance Band Standing Knee Raise
Muscles Worked – Abs, Obliques, Hips
Resistance Band Standing Knee Raises are an excellent exercise to tone and build your complete core area. Furthermore, it helps to enhance the overall flexibility and mobility of the body. If you want to get rid of love handles, then probably this is another great resistance band workout for you.
How To Do Resistance Band Standing Knee Raise Exercise?
- Stand straight with both feet hip-width apart and a resistance band wrapped over and under both your feet.
- After that, place both your hands behind your head for better grip.
- Simultaneously raise your right knee towards your chest and twist your torso to bring the left elbow towards your right knee.
- Return to the initial position and immediately do the same steps with your left knee and right elbow.
- Repeat these steps with alternating arms and legs 15-20 times per set.
Resistance Band Horizontal Scissors
Muscles Worked – Abs, Lower Back, Quadriceps, Hips
Resistance Band Horizontal Scissors is an intense and highly effective workout for building abs. Also, this exercise helps to alleviate lower back pain by stretching and strengthening it. Furthermore, it’s very helpful in getting rid of the excess fat from the abdominal region.
How To Do Resistance Band Horizontal Scissors Exercise?
- Lie down on the floor on your back and wrap a resistance band around both your ankles.
- Now place both your palms on the floor near your thighs.
- Press both your palms into the floor and squeeze your core to lift your legs off the floor.
- Stop when you’re legs are approximately at a 45-degree angle and hold this position.
- Now pull your legs away from each other horizontally in the opposite direction and then slowly return them.
- Repeat these steps 15-20 times per set.
Resistance Band Side Plank Leg Lifts
Muscles Worked – Abs, Obliques, Quadriceps, Shoulders
Resistance Band Side Plank Leg Lifts is a highly useful exercise to build abs and obliques by eliminating love handles. Furthermore, it helps to strengthen the back and build the shoulder muscles. Also, your body balance, stability, and coordination will be greatly improved by doing this exercise.
How To Do Resistance Band Side Plank Leg Lifts?
- Get down on the floor into the extended arms plank position with a resistance band wrapped around both ankles.
- Now lift your left hand off the floor and turn your front body to the left side. Thus, your whole body will be balanced on your right arm and the side of your right foot. Also, your head, back, buttocks, knees, and ankles will be in a straight line, i.e. the side plank pose.
- After that, squeeze your core to raise your left leg towards the ceiling and then return it slowly.
- Repeat these steps 15-30 times per set.
Resistance Band Deadlift
Muscles Worked – Abs, Lats, Lower Back, Glutes, Hamstrings
Resistance Band Deadlift is one of the best full-body workouts that target most of the major body muscles. Also, this exercise helps to enhance the overall stability and strength of the body. Deadlifts help to make back stronger while reducing the chances of injuries while lifting heavy things.
How To Do Resistance Band Deadlift Exercise?
- Stand straight on one end of a resistance band with both your feet shoulder-width apart.
- Now bend forward at about a 90-degree angle while extending your hips a bit backward.
- After that, firmly grasp the other end of the resistance band with both your hands.
- Then, slowly straighten your back to return to the standing position while pulling the resistance band.
- Repeat these steps 15-30 times per set.
Resistance Band Vertical Scissors
Muscles Worked – Abs, Obliques, Quadriceps, Glutes
Resistance Band Vertical Scissors is another variation of the scissors kicks exercise for abs. This amazing exercise is very effective for getting rid of excess fat from the abs and obliques. Also, it helps to build lower body strength by targeting the quadriceps and glutes.
How To Do Resistance Band Vertical Scissors Exercise?
- Lie down on the floor on your back and wrap a resistance band around both your ankles.
- Now place both your palms on the floor near your thighs.
- Press both your palms into the floor and squeeze your core to lift your legs off the floor.
- Stop when you’re legs are approximately at a 45-degree angle and hold this position.
- Now pull your legs apart vertically in the opposite direction and then slowly return them.
- Repeat these steps with alternating legs 15-20 times per set.
Resistance Band Lying Leg Raise
Muscles Worked – Abs, Obliques, Hips
Resistance Band Lying Leg Raise is another highly effective exercise to tone your belly and build abs. Furthermore, this workout helps to reduce the excess fat from the sides of the abdomen and hips area. Also, it helps to improve the mobility and flexibility of the lower body.
How To Do Resistance Band Lying Leg Raise Exercise?
- Lie down on the floor on your back and coil both ends of a resistance band around both your ankles.
- Place both your palms on the floor near your thighs by extending your arms.
- After that, squeeze your core and press your palms into the floor to raise your right leg upwards towards the ceiling. Make sure not to let your other leg lift off the floor while doing so.
- Now return your right leg to the initial position and do the same steps with your left one.
- Repeat these steps with alternating legs 15-30 times with each leg.
Resistance Band Woodchoppers
Muscles Worked – Abs, Obliques, Back, Shoulders, Arms
Resistance Band Woodchoppers is an excellent exercise to build and tone your upper body. This highly effective exercise helps to build rock-strong abs while shedding the extra fat from the sides. Also, this workout trains your upper body to easily perform heavy lifting tasks.
How To Do Resistance Band Woodchopper Exercise?
- Fix one end of the resistance band into a fixed sturdy object, which is slightly higher than your height. For example, the top of a door can be used for this step.
- After that, stand one foot away from the door with both your shoulders perpendicular to the door. Thus, you can start with your right side in the direction of the door.
- Hold the free handle of the resistance band with both your hands, right above your right shoulder.
- Now squeeze your core to bring the handle diagonally towards your left thigh. While doing so, also twist your upper body towards the left side.
- Return to the initial position and do the same steps again.
- Repeat these steps 15-20 times per set and then switch sides.
The Bottom Line!
So these were the 9 best resistance band exercises for abs. By doing these exercises regularly with your regular workout routine, you can easily build amazing abs in a little time. Abs doesn’t only make your upper body look amazing but also helps to improve the overall strength. Also, make sure to consume a nutrient-dense diet rather than a calorie-dense one to get the best results.
