Best Resistance Band Exercises for the Abs and Core
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If you typically stick to body weight for your ab and core routine, consider incorporating a resistance band for added benefits.
Resistance bands are effective strength training tools. Like free weights (such as dumbbells), resistance bands make body-weight ab and core exercises more challenging. Stretching or elongating the band increases the resistance, and stimulates strength gains in working muscles. In this case, the ab and core muscles.
The ab and core muscles include the rectus abdominis (a superficial muscle that extends from your ribs to the front of your pelvis) and the obliques (muscles that run along either side of your torso). The rectus abdominis flexes (bends) the spine, while the obliques help your trunk twist and bend to either side, per the American Council on Exercise (ACE).
And the core is more than just vanity muscles. It also includes deep muscles that run from the hips to the shoulders on both sides of your body, says Aimee Nicotera, an American College of Sports Medicine (ACSM) certified personal trainer in Cape Cod, Massachusetts.
These deep core muscles coordinate to provide stability for the spine. “The core connects your upper and lower body and allows for the transfer of force between the two,” Nicotera explains.
Resistance bands can teach the core muscles to transfer force safely and efficiently during sports, exercise, and daily life. “When resistance bands are utilized for training the core, especially rotational or anti-rotational patterns, this can be highly beneficial for increasing strength and power,” says Marty Miller, a doctor of health sciences, a National Athletic Trainers’ Association certified athletic trainer, and the vice president of education and training at Technogym North America in Palm Beach Gardens, Florida.
Rotational exercises involve twisting the trunk — something we naturally do every day. Meanwhile, anti-rotational exercises challenge your ab and core muscles to resist rotation. Both exercise types train your core muscles to work together to protect the spine during movement. This enhances spine stability, which reduces the risk of pain and injuries, per a research review.
Incorporating a band into exercises gives your ab and core muscles more resistance to overcome, which can make these muscles even stronger.
Plus, you can’t ignore the accessibility of resistance bands. “Most of my clients find bands easy to use, comfortable enough to hold, versatile, effective, and inexpensive,” Nicotera says.
RELATED: How to Get Started With Resistance Bands: An Absolute Beginner’s Guide
7 Resistance Band Exercises to Build Ab and Core Strength
This routine from Nicotera targets every muscle in the core. You’ll need a loop resistance band or therapy band with plenty of stretch — a mini band won’t work. It’s best to start with the lightest resistance level available and progress to heavier resistance levels as you get stronger.
Do the exercises in order, resting as needed. When you finish the last exercise, return to the beginning. Complete two to three rounds in total.
Nicotera recommends doing this circuit once or twice a week to build ab and core strength.
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