Are you looking for some home workouts you can complete without any equipment? A resistance band exercise might be what you need. Take a look at these ab workouts with resistance bands that are sure to get you results.
Resistance bands are a fantastic way to add a bit more weight to your training. They’re incredibly versatile, and allow you to complete an entire workout with nothing more than an anchor and a band.
There are dozens of different exercises you can complete with a resistance band. You can do pretty much anything that involves weight training with a resistance band as well. If you want, you can even incorporate a band into compound movements like squats, bench press, and shoulder press.
Resistance bands make exercising at home that much more rewarding. You don’t need a home gym set up to get a burn if you have a resistance band or two. In this article, we’ll take a look at some resistance band ab exercises you can complete in the gym or at home with no additional equipment.
Resistance Band Ab Exercises
There are countless ways you can incorporate a resistance band exercise or two into your workout. Resistance bands are great because they’re versatile, and you can use them for a full workout with very little (if any) extra hardware.
In this section, we’ve compiled a list of some resistance band exercises that target your abs. You can use this in combination with other resistance band exercises or free weight workouts, or you can complete the whole circuit as a workout session of its own.
All you need for the band crunch resistance band exercise is a band and something to hold it in place. You can use a chair, table, couch - anything that won’t move as you do. For this example, we’ll use the leg of a table for reference.
Take your resistance band and thread it through the leg of your table - or whichever support structure you choose. Then, get into your crunch position, keeping one hand on each end of the band. If you’re unaware, crunch position is laying on your back with your legs bent and feet on the ground. Your legs should be close together if not completely together.
Keep your hands - which are holding the band - over each shoulder, and begin to crunch. Keep in mind; a crunch is not a sit-up. There is a limited range of motion with a crunch, so you should only lift the top of your back a few inches off of the floor.
Complete 15 to 20 reps of this exercise at a time, for at least three sets. You can always shorten your resistance band if you don’t feel enough of a burn after eight reps or so.
The resistance band crunch is a great way to add a bit of weight to traditional crunches. You’ll notice the increased difficult immediately if you’re used to doing normal crunches.
The Russian Twist is a fantastic resistance band exercise that targets your obliques, and help you sculpt those side-ab muscles.
To perform this exercise, sit on the ground with both legs together. Extend your legs so that there is a balance between your upper and lower body. Connect the middle of your band to the bottom of your feet, and pull the resistance band up towards your torso.
The distance you’ll have to pull the band will depend on the level of tension it provides. Hold an end of the resistance band in each hand. Make the band tight, but not so tight that it’s too difficult to pull further. You can bend your knees a bit here to relieve some of the tension.
Keep your back straight as you lean slightly back at roughly a 45-degree angle. Straighten your arms, then move your torso left and right, with your hands coming close to touching the floor. One full rotation (both left and right) will be one rep. Complete 15 to 20 of these at a time, depending on your level of fitness.
Resistance Band Woodchop
The resistance band woodchop is a bit like a cable woodchop if you’ve ever completed them at the gym. Instead of standing, though, you’ll be on your knees. There’s also a shorter range of motion with this exercise since the resistance band will only allow you to go so far. You’ll be targeting the obliques again with this exercise.
You need to tuck your band under something to keep it in place again for this exercise. Sit on your knees, facing the table - or your desired anchor - holding one end of the band in each hand.
From there, all you have to do is twist your body as far as the band will allow you to go. If you don’t feel enough tension, back up a bit and complete the exercise from there. You can also raise your hands as you twist, providing additional tension in the obliques.
Complete another 12 to 15 reps of the resistance band woodchop for three sets before moving on.
Resistance Band Mountain Climbers
This exercise goes by many names, but it closely resembles a traditional mountain climber, which is the best way to put the motion into words. A mountain climber - for those who have never completed the exercise - is when you position yourself in the pushup position and bring your knees to your chest in an alternating fashion.
While you can consider a traditional mountain climber as a unilateral movement, the resistance band version is even more of a unilateral movement in the sense that you’ll only work one side at a time. Not only does this exercise target the abs, but it engages the glutes as well - otherwise known as the “butt muscles.”
Get yourself into the mountain climber position, but wrap the middle of the resistance band under the arch of your foot. Hold the band in place with your hands, placing each end under one hand. Start with your knee bent, then extend it backward until it’s next to your other foot in a slow, controlled motion.
Complete around 15 reps of this movement, then switch to the other side. Complete three or four sets of this exercise on both legs before you move onto the next one.
Resistance Band Leg Pull-Ins
For this exercise, you’ll have to shorten your resistance band a bit more than usual. This motion requires you to tie both ends of the band to your ankles. You can do this by creating two small loops at the end, or tie the band to your ankles before attaching it to your anchor. If you’re using a couch or heavy table, however, lifting it from the seated position probably isn’t possible.
Sit on the ground with your legs extended and the band connected to either foot. Keep the middle of the band fasted to your anchor here, and make sure it’s heavy enough that it doesn’t move as you pull.
Next, bring your knees into your chest. You should start to feel the burn immediately, and if you don’t, you should back up a bit and try again. This exercise targets your lower abs, which is where a lot of that stubborn belly fat lies.
You can complete this exercise with or without a resistance band, but like most of these exercises, it becomes a lot more difficult when you add some resistance. A V-Sit is just like the name suggest. You bring your feet and torso up together, so you make a V with your body.
Start this motion while lying on your back with the resistance band around the bottom of your feet. Hold the band in place with both hands, allowing for a bit less tension than you do with some of the other exercises listed here.
From there, bring yourself into a V-sit position while pulling on the band at the top. Hold the top position for 3-5 seconds before you release. You can complete ten to 15 reps of this exercise before moving on. This motion targets the entire core and will blast you at the end of your workout.
Keep In Mind
One of the most important things to keep in mind when exercising is to keep challenging yourself. Of course, you need to breathe, stay hydrated, and take care not to hurt yourself - but other than that you need to continue to advance.
A lot of people, especially in the beginning, cheat on their workout to make it a bit easier. There’s a case to be made for controlled cheating (cheating on the last few reps so you can complete them) but this isn’t necessary for a resistance band exercise involving the abs.
Remember: if the workout is too easy, you’re only cheating yourself. No one else will care whether or not your workout was hard enough. This tip is particularly important when it comes to shortening your resistance band.
Keep the band short and keep challenging yourself to complete more reps. If you lose motivation, find another exercise that keeps you engaged. Above all, enjoy yourself while you work out. You’ll start to see progress after a few sessions, which is more than enough motivation to stick with it.