Top 10 Amazing Resistance Band Exercises for Abs

If you don’t have a cable machine at home and want to exercise at home, don’t worry because you can use a resistance band instead. You can take these anywhere and exercise. It is very effective for strengthening the arms, shoulders and back(1). However, now people are preferring to use resistance bands instead of working on these heavy exercise machines to keep the body fit. Today we will learn some abs exercises with resistance band.

Top 10 Resistance Band Exercises for Abs

1. Banded Bridge

• First of all, lie down on your back by setting a yoga mat.
• Also keep the hands straight on both sides of the body and spread the palms on the ground.
• Now bend your knees and place your feet on the bottom. During this the ankle and knee will be in a straightaway line.
• Now raise the back and buttocks and keep the balance of the body with the shoulders and legs.
• During this, the hands will be in the line of the body.
• Stay in this posture for at least a minute and keep breathing slow.
• Also exhale and come back to the normal position.

2. Banded side walk

• This exercise mainly works on the lower abs.
• Lie on a gym mat and keep your knees at right angles.
• Adjust the resistance band above the knees and slowly pull in the right knee.
• Pause for a second and repeat the same with the left knee.
• Repeat 15 times.

3. Banded side walk

• By doing this exercise, your core gets stressed and sweats very fast.
• This exercise engages your outer and inner thighs and also strengthens the hip.
• To do this, wear a band around your thighs and slowly enter a half squat.
• Then using your glutes, do 10 steps to one side and 10 steps to the other.

4. Resisted Push-ups

• For this exercise, first of all, in the push-up position.
• Place both the ends of the resistance band under the palms of both hands from behind your waistline.
• Now do push-ups in this position.
• This activity helps to strengthen your chest, arms, abs and waistline.

5. Front Curl and Press with Resistance Band

• For this exercise, hold both ends of the resistance band properly with the help of palms.
• After this, place your right foot in the middle of the band and keep the left foot behind.
• Then do the movement of biceps curl with your hands.
• This exercise can help strengthen your biceps, legs, shoulders and chest.

Also Read: Top 10 Best Exercises for Women

6. Reaching Rear Row

• To do this exercise, extend your left leg forward
• And place it exactly in the middle of the band and keep your right foot behind.
• Now sitting down, hold one end of the band with the right hand and while getting up, bring this end towards your chest.
• Do the same from the other side as well.
• This exercise can help in making your legs, waist and biceps strong.

7. Mountain Climbers

• With the band around the arches of both feet, find your way to a straight arm plank, feet hip-distance apart.
• Alternating legs, draw one knee toward your elbow, pull up the mini band and engage your core.
• Complete 2 sets of 15-20 full reps.

8. Banded Plank

• Begin by lying in a side plank position with the resistance band looped around your ankles.
• Shift your weight to the right hand and set the left hand on your hip.
• Raise your left hand vertically overhead.
• Raise your right leg as well, similar that the band is stretched.
• Stay in this position for a many seconds and return to the starting position.
• Repeat on the other side.

9. Flutter Kicks With Resistance Band

• This exercise mainly works on the lower abs.
• Tie the resistance band to your feet.
• Lie down on the gym mat.
• Slowly pull on the resistance band and lift your right leg and left leg for a crunch.
• Repeat this continuously for 5 minutes. This completes 1 set.
• perform at least three time.

10. Double Leg Stretch with Resistance Band

• Lie on your back with your legs just raised.
• Wrap the band around your feet, and circle the ends around your hands.
• Pulling your abs down toward the floor, stretch the legs out and away from your waist and slow discharge.
• Do 15 reiterations.

What are the Benefits of Resistance Band Workout?

• Resistance bands are an affordable workout.
• Different types of exercises can be done easily with this band.
• The whole body can be exercised with just one band.
• The resistance band is also free to maintain and can be easily placed anywhere.
• With the help of this band, there is no fear of injury due to exercise.

Safety Tips for Resistance Band Workouts

• Check the elasticity and safety of the resistance band.
• Do not exercise on uneven surfaces using resistance bands.
• Do not stretch the bands beyond their specified length.
• Do not attempt to use a broken or repaired band. Check for any cracks/cuts on the band. If you see one, don’t use it.
• Do not use any resistance band for more than 8 to 10 months as it may break or lose its elasticity. Get a new band.
• Try not to pull the band too tight near your face.