12 Resistance Band Core Exercises (with sample workout)

If your looking for an effect resistance band ab workout then your in the right place. Here we have 12 resistance band exercises, all of which are ab exercises designed to work all different areas of your core. You can use these resistance band exercises to build a large variety of workouts.

6 min read
Sean's profile
Written by
Sean Klein
Published on
01/03/22
Last updated
01/07/22
In This Resource
  • Benefits Of Resistance Band Ab Exercises
  • 1. Versatility Of Resistance
  • 2. Rotation Movements
  • 3. Dynamic Resistance
  • How To Use Resistance Bands Ab Exercises To Build A Strong Core
  • 1. In Full Body Resistance Training
  • 2. Core Session
  • 3. Use Different Formats
  • Beginner Sample Resistance Band Core Workout
  • Advanced Resistance Band Core Workout
  • More Resistance Band Core Exercises
  • Common Questions
  • How Do Resistance Bands Flatten Your Stomach?
  • Are Resistance Bands Good For Core?

Resistance bands are a great training tool, but are you getting the most out of yours for building your core? Probably not. There are so many core variations you can do with a resistance band that you’ll be able to develop a strong and robust core using just this tool. Let’s take a look at the 12 most effective resistance band core exercises that will build your abs.

Benefits Of Resistance Band Ab Exercises

1. Versatility Of Resistance

The key benefit of using resistance band to develop a strong core is the versatility of resistance, based on where you are in relation to the attachment point of the band will dictate the amount of resistance the body has to deal with. This means a beginner and an advanced trainee can both use a Pallof Press and it be an effective exercises.

2. Rotation Movements

Another important benefit of using resistance band for core development is the ability to safely create aggressive rotation movements like the half kneeling banded chop, doing these with weights with beginners might be a little intimidating, but using a band can really ease people into to these types of movements.

3. Dynamic Resistance

Finally the dynamic resistance created by band tensions differs throughout different points on the exercises, for example if you perform banded dead-bug pulses the tension created will change throughout the exercise which is excellent for people learning resistance training, adapting to dynamic resistance rather than the traditional weight based resistance.

How To Use Resistance Bands Ab Exercises To Build A Strong Core

1. In Full Body Resistance Training

Resistance bands can be used in many different ways to help build a strong core, they are such a versatile tool making them a great tool to use often. One of the best ways to use them is in conjunction with a full body resistance training plan, adding core exercises throughout your strength training is a great way to build a strong and resilient core musculature over a long period of time. This can be seen in the programme session generator, where you have an example of core work integrated into a full body resistance training session.

2. Core Session

They can also be extremely effective done as a stand alone session. If your a runner, a climber or are just looking to develop your core strength for aesthetics these can be great to add into your week 1-2 times. If you’re not ready to take the plunge into adding full strength training sessions yet these stand alone sessions can be a great addition to your current movement plan.

3. Use Different Formats

Another factor in implementing this sort of core training into your workout is the format used for the session. As a lot of the movements are static hold, these can be great done in an EMOM format as it can just help the core work flow a little easier. Traditional session structures are great too but this can just add some extra variety and make training more palatable and fun.

Beginner Sample Resistance Band Core Workout

Complete 3 rounds

1. Pallof Press

Complete 8 repetitions

2. Banded Deadbug Hold

Hold for 20 seconds

3. Half Kneeling Banded Chop

Complete 6 repetitions

Advanced Resistance Band Core Workout

Complete 3 rounds

1. Pallof Press with Circle

Complete 8 repetitions

2. Half Kneeling Banded Diagonal Chop

Complete 5 repetitions

3. Banded Hollow Hold Pulses

Complete 30 repetitions

More Resistance Band Core Exercises

Common Questions

How Do Resistance Bands Flatten Your Stomach?

The reality is they don’t. They are part of an active healthy lifestyle but the key to losing weight (which in turn will flatten the stomach) is being in a calorie deficit. This means consuming less calories than you burn which allows you to lose weight. Using a resistance band can be beneficial to burning more calories through exercises, but if you’r not putting emphasis on eating a healthy, balanced diet, using resistance bands to flatten your stomach will have little effect.

Are Resistance Bands Good For Core?

Yes they are one of the most effect tools when it comes to developing a strong core. This is because they can create a stimulus in multiple movement patterns. This means that they can be used to create an array of adaptations to all different parts of the core. Take for example the Pallof press, this requires large amounts of resisting rotation from the trunk. Whereas the banded dead-bug pulse requires a great deal of anti-extension forces, which will have a very different stimulus on the body. This ability makes them very good for training the core. It’s also very easy to change the resistance level by changing your proximity to the anchor point, this change in resistance would be impossible with a kettlebell.

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