15 Mini Resistance Band Ab Exercises for a Rock-Solid Core
Using a mini resistance band for ab exercises is one of the best ways to train your core muscles and get ripped fast.
But not so many people know how to do resistance band ab exercises. It’s not that obvious how to use an elastic band to work your core.
What do I mean by ‘effective’?
I don’t just mean effective for getting a six pack (although that will happen). Doing resistance band core exercises effectively means training your entire core musculature, not just the superficial Rectus Abdominus (AKA the six pack muscle).
Your core includes all the muscles that wrap around the front, back and side of your abdominal area, as well as your glute, hip and pelvis muscles. The deepest muscles, such as the Transverse Abdominus and Iliopsoas muscles, perform the most vital function – but, they are the hardest to train.
Done properly, exercises should force your entire core to work together as a unified whole. They should recruit a much wider group of muscles, extending into your hips, thighs and glutes, as well as the erector muscles which reach to your upper back. This kind of integral approach to training will produce much greater core strength and stability compared to, for example, just doing normal sit-ups.
This resistance band ab workout is designed to train all of your abdominal muscles as a group, while also bringing your wider core muscles into play, The result is maximum core strength, stability and power.
Here are my top 15 resistance band ab exercises:
#1 Lying Leg Raise
Lie on your back with the band around your ankles. Keeping your hands on the floor and legs straight, lift one leg up high while pressing your other leg to the floor.
#2 Bicycle Crunch
Place the band around your feet and lie on your back. Keep your hands by your ears, elbows pointing forward and raise your feet, legs bent. Pull your right leg towards your stomach and touch your right knee with your left elbow. Repeat on the opposite side.
#3 Bridge Thrust 1
With the band just above your knees, lie facing up, knees bent and arms by your side. Lift your hips as high as possible, keeping your upper body relaxed. Squeeze your glutes and hold for a few seconds.
#4 Bridge Thrust 2
Place the band around your waist and hands. Lie facing up with your hands under your body, palms pushing against the floor. Lift your hips as high as possible, pulling the band taut.
#5 Horizontal Scissors
Lie flat on your back with your legs straight and the band around your ankles. Raise your legs off the ground, using your arms to stabilize your body. Open and close your legs in a horizontal scissor-like cutting motion.
#6 Mountain Climber
Start in a plank position with the band looped around your toes. Keep your body straight, firmly supported by your shoulders and hips. Bring one knee up towards your chest, tighten your abs and then return to start. Switch legs and repeat as a continuous movement.
Start with feet roughly hip-width apart, band looped around your feet, toes slightly out. Keeping your lower back arched, bend from the waist and knees to grasp the band. Lift your chest and straighten your upper back, head looking forward. Stand up, pulling the band taut.
#8 Oblique Crunch
Start in a sideways reclining position with the band around your ankles. Support your body with your elbow and raise your legs straight in the air. Bring your knees into your chest, contracting your oblique muscles.
#9 Plank Kickback
Start in plank position, band above your knees, feet shoulder-width apart. Keep body and head in a straight line, tensing your abs. Keeping both legs straight, lift one leg as high as possible.
#10 Plank Shuffle
Start in a plank position with the band around either your wrists or ankles (or both). Step out to the right simultaneously with your right foot and right hand. Follow with your left foot and hand, keeping your body straight and core tight. Continue the movement several times in one direction and then switch.
#11 Oblique Leg Lift
Start in a sideways reclining position, one leg straight and one bent beneath you. Place the band around your ankle and knee, supporting yourself with one hand. Simultaneously lift your upper leg and bring your free hand to your knee.
#12 Side Plank Crunch
Start in a side plank with the band around your feet. Keep your body straight and extend your top arm over your head. Bring your top elbow and knee together, bending at the waist.
#13 Plank Walk
Start in a push up position with the band looped around your wrists. Step forward and slightly out with one hand and then follow with the other hand. Step back to the starting position, keeping the band taut throughout. Switch arms and repeat the exercise as a continuous movement.
#14 Side Plank Leg Raise
Get into a side plank with the band placed just below your knees. Legs are together, hips raised high and body in a straight line. Lift your top leg as high as possible, tightening your abs and glutes.
#15 Vertical Scissors
Lie flat on your back with legs straight and the band around your ankles. Raise your legs off the ground, using your arms to stabilize your body. Open and close your legs in a vertical scissor-like cutting motion.
If you enjoyed these resistance band ab exercises, be sure to check out our blog for other resistance band workouts. And for more ideas on how to train your core muscles, read this article.
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