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The Best Ab Workout With Resistance Bands: Torch Your Core With Five Simple Moves

Close-up-shot-of-a-woman-showing-off-her-toned-mid-sectionWhen it comes to resistance bands I’ve never been shy about proclaiming just how effective I think they can be in training all parts of the body.

Whether it’s for strength, fat loss or cardio, resistance bands are highly effective at targeting specific muscle groups without excess impact on your joints. They’re also a very versatile and portable training tool you can take with you on your travels so you can squeeze in a quick session even when time’s against you.

In that vein, I’ve put together five exercises that, when performed together, give you what I think is the best ab workout with resistance bands. This short, sharp workout proves you don’t need any special equipment or even weights to really torch that core, and you can burn a good few calories in the process!

Before You Begin

Prepare: Clear a space around you so that, when you’re lying flat on the ground, you can stretch out without touching any furniture or other obstacles that may be in your way.

Equip: Grab yourself a resistance band that will provide you with sufficient tension to challenge your muscles but that won’t completely fatigue you within the 12-15 rep range of each exercise. If you want to make it harder, choose a higher resistance or work up to 20 reps instead of stopping at 15. If you’re looking for a decent set of resistance bands I can recommend the range from Garage Fit which are really great quality.

Set a Goal: Aim to complete 12-15 reps of each of these five exercises in the order below to complete one full round. Perform three rounds to complete the workout and aim for three to four of these workouts a week to really strengthen, firm and tone that core.

Get Ready To Torch That Core!


The Torso Twist

Where it targets: Your lower back, abs and obliques

How to perform: Start by fixing one end of the band to a sturdy object at chest height and stand with your feet at shoulder-width apart. Take the other end of the band in both hands and extend your arms out in front of you. Make sure there’s tension in the band before you begin and engage your abs throughout the exercise.

Now rotate your torso, keeping your arms extended and pull the resistance band across your body before returning to the start position.

Perform 12 to 15 reps on each side to complete one round of this exercise.

The Mountain Climber

Where it targets: Your abs and glutes

How to perform: Get down on all fours with your arms extended and at shoulder width, palms on the floor. Wrap the resistance band around the soles of your feet .

Now alternate bringing your knees in towards your chest and then back to the start position keeping your abs engaged throughout. Your legs should be shoulder width apart

Perform 12 to 15 reps on each leg to complete one round of this exercise.

The Russian Twist

Where it targets: Your abs, obliques, and shoulders

How to perform: Bring yourself down to the floor so you’re seated with legs together and extended out. Wrap the centre of the band around the underside of both feet and hold the other end of the band in both hands. Make sure there’s tension in the band before you begin and your abs are engaged throughout the exercise.

Keeping a straight back, lean backwards about 45 degrees and extend your arms forward at around eye level. Twist your upper body to the left and then to the right to complete one full rep, making sure you aren’t just moving your arms.

Perform 12 to 15 reps to complete one round of this exercise.

The Side V-Up

Where it targets: Your abs and obliques

How to perform: Lie on your right side on the floor with your legs together, hips aligned and the centre of the resistance band around the soles of your feet. Hold the other end of the band in your left hand. Extend your right arm out in front of you and place your palm on the floor so it’s aligned with your shoulder. Rest your left hand on top of your thigh. As with all these exercises, make sure there’s tension in the band before you begin and keep your abs engaged throughout.

Now bend your left elbow back behind you, keeping it at shoulder level whilst lifting your upper body and legs as high as you can off the floor so you’re effectively balancing on your right hip, then lower back to the start.

Perform 12 to 15 reps on each side to complete one round of this exercise

The V Sit Row

Where it targets: Your abs, rear deltoids and lats

How to perform: Sit on the floor with your legs extended out in front of you and lean back whilst raising your legs in the air, knees slightly bent. Wrap the centre of the resistance band around the underside of your feet and hold the other end of the band in both hands.

Whilst holding a v-sit position pull both of your arms backwards towards you, ensuring you keep your arms close to your body. Slowly return the arms back to the start position and repeat.

Perform 12 to 15 reps to complete one round of this exercise.

Cool Down, Stretch And Plan In Your Next Workout!

Well done for completing your workout! Before you pack up, make sure you stretch out and cool down your muscles properly, particularly your core which has really been put to work. Take a look at my article on some of the best ab stretches for some examples.

As with anything, consistency is key if you want to see results, so try and perform this ab workout routine three to four times per week to really benefit from core strengthening, tone and definition.

I hope you’ve enjoyed this article. As ever, if you have any feedback or would like any of your questions answered then please comment below and I’ll be happy to help you out.

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