4 Resistance Band Core Exercises for Rock-Solid Abs

Give these four advanced resistance band core exercises a go, and you'll be pleasantly surprised by the core strength they help you attain.

Resistance bands are often used in powerlifting-centric training programs to alter the strength curve on exercises like Squats and Bench Presses, but few people realize they're also a perfect training tool for the core.

Many conventional or fairly easy core movements can be turned into more challenging variations with a band, thus helping you build a strong, athletic midsection.

Here are four advanced resistance band core exercises that will smoke your abdominals.

1. Band-Resisted Valslide Bodysaw with Weight Vest

How to perform:

  • Using a pair of Valslides or furniture sliders, set up in a plank position with tight glutes.
  • Your body should be straight from head to toe.
  • Maintaining a neutral low back, slide backward as far as possible.
  • Reverse the motion while keeping the same rigid body position.
  • Throw on a weight vest if the bodyweight version is too easy.

RELATED: Increase Core Power With Resistance Band Core Rotations

2. Band-Resisted Hanging Leg Raise

How to perform:

  • Loop a light resistance band around a dumbbell or weight plate behind you.
  • Place resistance band around your ankles.
  • Leading with the toes and keeping the legs as straight as possible, raise your legs until they're parallel to the floor.
  • The higher your legs go, the more tension the band provides and the harder the movement becomes.
  • Lower under control until your feet are slightly in front of your hips; this will keep your abs under tension throughout the entire set.

RELATED: 15 Awesome Resistance Band Exercises for Strength

3. Band-Resisted Supine Knee Tuck

How to perform:

  • Lie on your back with a resistance band looped around your ankles.
  • Lift your upper back off the floor while your lower back stays in contact with the floor at all times.
  • Straighten your legs and stop for a one-second count, then reverse the movement until your hips and knees are at 90 degrees.
  • Think of pushing your belly button into the floor; this negates anterior pelvic tilt and helps you keep your low back flat against the floor.

4. Band-Resisted Ab Wheel with Weight Vest

Going from a quadruped to a standing Ab Wheel Rollout is one way to progress this exercise.

But not the only way.

The Standing Ab Wheel, although an impressive feat of strength, can prove too stressful on the shoulders, especially for those with previous shoulder issues.

RELATED: 5 Ways to Use Resistance Bands in Your Workouts

You can keep the Kneeling Ab Wheel Rollout in your regimen and spice it up by using a resistance band and wearing a weight vest.

How to perform:

  • Attach one end of a light resistance band to something sturdy and immovable, like a weight plate or bench.
  • Loop the other end around one handle of the ab wheel.
  • Start in a quadruped position with your wrists directly under your shoulders, and your knees under your hips; you should feel noticeable tension in the resistance band.
  • Keeping your toes on the ground, roll forward as far as possible while maintaining good control of your low back (no sagging hips!).
  • Your goal is to get your torso parallel to the floor at the bottom without letting your low back hyperextend.
  • As you come up, think of pulling the ab wheel toward your knees with straight arms (a slight bend in the arms is OK if locking out the elbows bothers your shoulders); the closer you get to the starting position, the tighter the band gets and the harder the movement becomes.


Photo Credit: Getty Images // Thinkstock

Topics: CORE | ABS | RESISTANCE BANDS | WEIGHTED VEST