A little exercise band goes a long way in defining and sculpting your core muscles. If you’re ready to try something other than crunches and sit-ups, a resistance band workout is your next best bet when it comes to sculpting your core.
The versatile, super portable and effective resistance band is extremely beneficial to your workout routine and can be done at the gym, or even in your living room.
The trick is to challenge yourself and keep the rhythm going with your exercises. Remember, it’s always the last set of exercises, where you feel like giving up, that end up being the most effective set for your body.
Resistance Band Workout for Your Core
There are several exercises to try with a resistance band. You might be familiar with some, and if not, why not switch it up and try something new to your sculpting routine.
1. Reverse Crunches
Reverse crunches are exactly what they sound like and are a great exercise to work on your core.
- Tie the resistance band on a low support such as a fitted beam and lay in a position where the beam is faced across your legs and feet.
- Lie flat on your back and bend your knees at 90 degrees.
- Wrap the resistance band around the tops of your feet and move back to create tension.
- With your core tight and your back flat, pull your knees towards your chest and shoulders while you contract the ab muscles.
- Slowly move back into starting position and repeat this exercise for about 45 seconds.
2. Half Rollback with Rotations
Rollback exercises will help to build a strong core and keep you feeling strong and fit.
- In a seated position with your legs extended out straight, place the band around both feet and grab onto the ends of the band. Your arms will be at your sides, your elbows drawn up, and your shoulders faced down.
- With a tight core, pull your core muscles in and lower to roll back halfway towards the ground to curve your spine in the shape of a “C”.
- When you are in the C shape, twist to the right side and return to the center.
- Gently roll back up and repeat the exercise. Remember to twist to the alternate side this time around.
- Continue this exercise and keep switching sides to even out both sides for about 50 seconds.
3. Russian Twists
- In a seated position on the floor, extend your legs and wrap the resistance band around the soles of the feet.
- Grabbing onto each end of the band in each hand, slightly bend your knees and keep your heels flat on the floor.
- With your core tight and your back flat, lean back about 45 degrees and bring the ends of the band together to start the exercise.
- Rotate the band towards the right by bringing your leg arm towards the right hip and squeeze your oblique muscles.
- Bring the band back to the center and rotate the band to the left side.
- Continue this exercise by alternating sides for about 45 seconds.
4. Knee Pulls
Knee pulls aren’t just for your core but are also an effective exercise to tone the glutes.
- With the resistance band wrapped around the sole of your right foot, start in a push-up position with your legs and arms at a hip-width distance apart and your shoulders stacked above your wrists.
- Holding one end of each band in each hand, your palms should be faced down and placed flat on the floor.
- Keeping the core tight and engaged, pull your right knee towards the right side of your chest and bring it back to starting position.
- Continue the exercise with the right leg for 30 seconds and switch to the left leg to repeat the exercise for 30 seconds.
- Make sure to maintain the push-up position during the exercise.
5. Torso Twists
Target your back, abs, and obliques with torso twists using a resistance band.
- With your feet hip-width distance apart, stand on the center of the resistance band and hold one end of the band in each hand.
- Your elbows will be bent and placed by your sides; bring your hands to shoulder level with palms facing forward.
- Bending your knees slightly, rotate your upper body, starting from the hips, to the left side. Make sure your feet don’t move and that they are firmly planted on the floor.
- Come back to the center and rotate to the right side.
- Perform this exercise and continue to alternate sides for 50 seconds.
1. How many calories can you burn during resistance band training?
Depending on the intensity of the resistance band workout, a person weighing 155 pounds can burn between 112 – 223 calories in 30 minutes.
2. Are resistance band workouts effective?
By maintaining a healthy diet and a regular exercise routine, resistance band workouts can be extremely effective in working out the muscles and provide benefits, like increasing flexibility and boosting your overall fitness level.
3. What are resistance band workouts?
Resistance band workouts require a force of resistance, often in the form of an exercise band, to be used while performing different exercises.
4. Where can you buy resistance bands?
Resistance bands can be found online or at most stores that sell workout attire and equipment.