You can never have too much effective abdominal exercises. Besides sit-ups or planks, you can incorporate exercises with a resistance band into your workout. You might be more familiar with using it for arm or back workouts, but you can rest assured that it can really challenge your abs. This way, you can engage in exercises targeting the straight, oblique, and lower abdominal muscles as well as the core. In just one workout, you can thus comprehensively train on your entire abdominal area, also known as the six-pack.
How to Choose a Suitable Resistance Band?
Before you dive into the actual workout, let’s talk about choosing the right resistance band. These bands come in several variations. You can pick a loop or a long resistance band where you securely tie the ends together. It’s also important to select the appropriate resistance level. The firmer (harder) the band, the greater the resistance and the more challenging the workout becomes. For beginners, we recommend starting with lower resistance bands and gradually increase the resistance as their strength improves over time.
However, the specific exercise you’re doing also plays a role in choosing the right resistance band. You might find that for certain exercises, you can comfortably use the firmest resistance band, while others may only be manageable with the lowest resistance. Therefore, it can be handy to have multiple types of bands with different resistance levels on hand.
If you want to exercise your arms or legs with a resistance band, you can find effective exercises in the article: 30 Full-Body Resistance Band Exercises
How to Work on Your Abs With a Resistance Band?
Whether your goal is a six-pack or you want to slim down and tone your abs, always remember that the best results come from a comprehensive approach. Firstly, it’s essential to include exercises in your workout that engage the rectus abdominis, transverse abdominis, and oblique muscles. This way, you’ll work on the core and target specific areas like the lower abdomen and hips.
When it comes to abdominal workouts, it’s important to emphasize that the best results are achieved through regular training. However, it’s not advisable to overstrain this area by training it every day, as the muscles need time to recover. For beginners, it’s recommended to complete a comprehensive abdominal workout 2–3 times a week, while advanced individuals can train up to 4 times a week. Supporting your exercise routine with a quality diet will also support your training efforts. [1–2]
If you also want to slim down and tone your abdomen, be sure to check out the practical tips in the article: Lose Belly Fat and Get into Shape With Our Simple Guide
![Ab exercises with a resistance band Ab exercises with a resistance band](https://gymbeam.cz/blog/wp-content/uploads/2024/04/IMG-20190723-WA0001-1124x746.jpg)
Abdominal Workout With a Resistance Band
Below you’ll find 10 abdominal exercises using a resistance band. You definitely don’t need to do all of these in a single workout. Simply choose 4 and regularly practice them at least twice a week as part of your overall plan. You can perform them separately as a dedicated workout session or incorporate them into other muscle group workouts, such as arms and back.
The number of repetitions for each exercise is 8–20 (per side), to be performed in 3–4 sets. Start with lower repetitions and sets, then gradually increase the amount. The same applies to the resistance level of the band; begin with a lower resistance and try higher resistance as you feel ready. However, only increase the resistance if it doesn’t compromise your technique. Proper technique is key to achieving results.
If you’re unsure how to structure your abdominal workout, consider trying HIIT or a circuit training.
1. HIIT:
- pick 4-6 exercises
- you perform each exercise for 30 seconds and then rest for 30 seconds
- you then move on to the next exercise, and after completing all, you have finished one set
- take a 1-2 minute break between each set
- do 3-4 full sets like this
2. Circuit training:
- pick 4-6 exercises
- gradually perform 8–20 reps of each exercise
- do 3-4 full sets like this
- take a 1-2 minute break between each set
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Top 10 Most Effective Abdominal Exercises With a Resistance Band
In addition to a resistance band, make sure to also prepare an exercise mat for your workout. Before you start exercising, don’t forget to do a light warm up (such as jogging in place or skipping rope). Afterwards, mobilize your entire body by gently rotating the major joints. After completing the main part of your workout, spend a few minutes stretching.
1. Banded Bicycles
- Starting Position: Sit on the exercise mat and place the resistance band around your feet. Then, lie on your back with your arms by your sides. Activate your abdominal muscles and lift your legs straight up off the ground. Keep your feet apart to maintain tension in the resistance band.
- Execution: Breathe freely and begin by bending one leg and pulling it towards your head, while simultaneously pressing the other straight leg against the resistance of the band in the opposite direction. Then, smoothly switch legs. Continue this sequence until completing the entire set.
- Common Mistakes: Uncontrolled movement, limited range of motion, lifting the back off the mat.
![Banded bicycles exercise Banded bicycles exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Alternating-press.gif)
2. Banded Lying One Leg Extension
- Starting Position: Sit on the exercise mat and place the resistance band around your feet. Then, lie on your back, bend your arms, and place your fingers behind your ears with your palms facing forward. Activate your abdominal muscles, lift your legs, and bend them to a 90-degree angle. Keep your feet apart to maintain tension in the resistance band.
- Execution: Begin by exhaling and press one leg into the resistance band, straightening it until your heel lightly touches the mat. Then, inhale as you return to the starting position, and repeat the movement with the same leg. After completing the set, perform the exercise with the other leg.
- Common Mistakes: Uncontrolled movement, limited range of motion, lifting the back off the mat.
![Banded lying one leg extension exercise Banded lying one leg extension exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Isolated-bicycles.gif)
3. Banded Lying Leg Raises
- Starting Position: Sit on the exercise mat and place the resistance band around your feet. Then, lie on your back with your arms by your sides. You can keep your head lifted or rest it on the mat. Activate your abdominal muscles and lift your straight legs a few centimetres off the ground. Keep your feet apart to maintain tension in the resistance band.
- Execution: Exhale as you slowly bring your straight legs towards your head, maintaining control throughout the movement. Focus on keeping your entire back flat on the mat. Inhale as you return to the starting position, and repeat the exercise.
- Common Mistakes: Uncontrolled movement, limited range of motion, lifting the back off the mat.
![Banded lying leg raises exercise Banded lying leg raises exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Slow-legs-lift.gif)
4. Banded Plank With Side Steps
- Starting Position: Sit on the exercise mat and place the resistance band around your feet. Then, kneel down and transition into a plank position on extended arms.
- Execution: Exhale as you step one foot out to the side from the plank position, then inhale as you return to the starting position, and repeat. Complete a full set with one leg before switching to the other leg.
- Common Mistakes: Arching the back, hips dropping towards the ground, excessive lifting of the pelvis.
![Banded plank with side steps exercise Banded plank with side steps exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Plank-stepouts.gif)
If you want to incorporate other types of planks into your workout, you can find them in the article: 24 Most Effective Plank Variations
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5. Banded Plank Knee To Elbow
- Starting Position: Sit on the exercise mat and place the resistance band around your feet. Then, kneel down and transition into a plank position on extended arms.
- Execution: Exhale as you bend one leg and bring it towards the elbow of the opposite arm. Hold this position for 1–2 seconds, focusing on activating your abdominal muscles as much as possible. Then, inhale as you return to the starting position and repeat. Complete a full set with one leg before switching to the other leg.
- Common Mistakes: Arching the back, hips dropping towards the ground, excessive lifting of the pelvis, insufficient range of motion.
![Banded plank knee to elbow exercise Banded plank knee to elbow exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Mountain-climber.gif)
6. Banded Side Plank Crunches
- Starting Position: Sit on the exercise mat and place the resistance band around your feet. Then, lie on your side with the lower arm extended in front of you for support. Bend the upper arm and lightly place the hand behind your head. You can slightly bend your legs and lift them a few centimetres off the ground.
- Execution: Exhale as you bend the top leg and try to bring the knee towards the elbow. In the end position, you can include a 1-2 second hold with maximum activation of the abdominal muscles. Then, inhale as you return to the starting position and immediately proceed with the next repetition. After completing the set, switch to the other side and perform the exercise in the same way.
- Common Mistakes: Limited range of motion, uncontrolled movement.
![Banded side plank crunches exercise Banded side plank crunches exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Lying-side-crunches.gif)
7. Banded Bear Plank Steps
- Starting Position: Sit on the exercise mat and place the resistance band above your knees. Then, transition into a tabletop position on all fours, lifting your knees a few centimetres off the mat. Keep your head in line with your spine.
- Execution: Exhale as you take a small step forward with one leg to stretch the resistance band. Then, inhale as you return to the starting position. Immediately repeat with the other leg.
- Common Mistakes: Arching the back, insufficient range of motion.
![Banded bear plank steps exercise Banded bear plank steps exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Bear-walk.gif)
8. Banded Lying Heel Taps
- Starting Position: Sit on the exercise mat and place the resistance band above your knees. Then, lie on your back, lift your legs, and bend them to a 90-degree angle. Keep your head on the mat and your arms by your sides.
- Execution: Exhale as you begin to lower one bent leg towards the mat, touching it with your heel. Afterwards, return to the starting position. Immediately proceed with the next repetition. Complete a full set with one leg before switching to the other leg.
- Common Mistakes: Lifting the back off the mat, insufficient range of motion.
![Banded lying heel taps exercise Banded lying heel taps exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Heel-taps.gif)
9. Banded Standing Leg Side Raises
- Starting Position: Place the resistance band around your feet and stand with your feet approximately hip-width apart to create tension in the band. Bend your arms at the elbows and position your hands behind your head with your palms facing forward.
- Execution: Exhale as you bring the knee of one leg towards the elbow. In the top position, include a 1-2 second hold and try to activate your oblique abdominal muscles as much as possible. Then, inhale as you return to the starting position and immediately proceed with the next repetition. Complete a full set with one leg before switching to the other leg.
- Common Mistakes: Leaning forward, insufficient range of motion.
![Banded standing leg side raises exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Standing-leg-raisings.gif)
10. Banded Hollow Hold Roll
- Starting Position: Sit on the exercise mat and place the resistance band on your forearms. Then, lie on your back, raise your arms overhead, and slightly bend your knees. Keep pulling your arms apart to keep the band taut. Engage your core and keep your arms and legs a few centimetres above the mat.
- Execution: Exhale as you begin to roll onto one side. Try to keep your body stable throughout the movement. Make one to two rotations to one side, then inhale, and exhale as you return to the starting position.
- Common Mistakes: Insufficient core activation.
![Banded hollow hold roll exercise Banded hollow hold roll exercise](https://gymbeam.cz/blog/wp-content/uploads/2024/04/Rolling.gif)
Where to Go From Here?
What Are the Main Takeaways?
Incorporating resistance band exercises can be a great way to spice up your workout, prevent stagnation, and achieve better results. These exercises effectively strengthen your entire core and abdominal muscles. You can integrate them into other muscle group workouts or perform them independently at least twice a week. If you also adjust your diet and allow sufficient recovery time for your muscles, you will further enhance your results. By doing these essential steps, you will be on track to achieve your goals.
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