In order to complete the core training without all that crunching and sit-ups, are you looking for the best resistance band ab workout? In 8 minutes, it not only engages the entire midsection but also the hips, glutes, and legs in an efficient way.
You just need a loop resistance band and a mat for this core training that focuses on both the superficial and deep core muscles, at the same time, it will also improve your stability and sporting performance. The whole thing is short and accessible to everyone, you know, none of that complicated stuff.
Oftentimes abs are visible thanks to low body fat and constant exercise, which means that this quick workout is just the first of many steps to getting functional strength necessary to support your movements both in and out of the gym.
Why Resistance Band Core Workouts Work
Your abs training becomes much more efficient with resistance bands, and you don’t have to use any additional weight at all. To be honest, it’s the bands that give a kind of constant tension required to strengthen the core muscles on every step of the exercise. Consequently, your core will be the engine of your body and thereby will protect your overall health.
You wouldn’t be wrong if you thought that the burning sensation of your abs will be accompanied by glutes, hip flexors, and stabilizers, they’re also involved in this training.
What You Need to Get Started
- One loop resistance band (start with light to medium resistance)
- An exercise mat
- A timer or stopwatch
- About 8–10 minutes of your time
12 moves are performed in this training, each for 30 seconds, following one another consecutively. For a prolonged session, you can repeat the entire circuit 2–3 times. If you’ve never used bands before, start with the one that’s thin and then step by step move to the thicker versions once your strength builds.
The Band-Full 8-Minute Ab Workout
This is a list of the movements which get your abdominal, side, bottom, and many more. It’s possible to train various muscle groups at the same time.
1. Banded Leg Press You place one foot on the elastic band while lying down and then push out the leg. By performing this action you will engage your core and the leg will be stretched. Literally, all the most important body parts, such as hips, abdominals, quads are activated at this time.
2. Banded Leg Raises The simple move of stretching to your feet is desirable, the band is kept on the thighs. And bend the knees slightly, and then proceed to lift your legs. Make sure the lower back is in contact with the floor and that way, you’ll reduce the chance of injury.
3. Glute Bridge with Ab Hold Rise the buttocks and engage the abs and stop the band from expanding. And to top it up, make sure you pinch your buttocks when you’re up in the air.
4. Banded Bicycle Kicks Place an elastic at your feet or lower legs so that a regular bicycle exercise is complemented by added resistance. Count the movements while you do it.
5. Crunch Hold with Band Tension Now, your legs act as the resistance you use to do a crunch. It means the lower ab muscles get trained and the phasic muscle strength is also being developed.
6. Leg Extensions with Band While laying of back pull out the legs first squeezing the band and your core and get them back in by pulling. As such this is the most suitable position for the exercise.
7. Banded Toe Taps Make sure the lower back is on the ground and the core muscles are tight while you have the band on. The toe should touch the floor without shifting the back into a non-flat position and still, what you need is the power of your core.
8. Side-Lying Banded Leg Lifts In stepping the lower leg along both the plane of the band and the plane of the body you are doing the same mistake as the previous participant. Keep the bottom leg quiet but add more resistance to the upper leg. Carry out all three exercises which can make that body part strong.
9. Seated Band Pull-Aparts In the v-sit position hold the band out in front and pull off both sides of it working your arms, shoulders, and back maintaining your stabilizing core also.
10. Supine Press and Stretch out
Push both of your legs against the band and simultaneously stretch your arms beyond your head. Do your best to maintain everything in a compressed and straight orientation.
11. Lying Down on the Side Kickbacks
Put the band over your thighs and complete this move by slightly extending the leg while lying on your side. The target muscle group in this exercise is the glute medius and the obliques in the lower part of the body.
12. Band Hollow Body Hold
Close with a hollow position holding the band taut. This is one of the most severe isometric core exercises.
Tips that Are Essential for a Successful Workout
- Always make sure that your core is supported by pulling in your belly and flattening your lower back on the mat.
- Do not do the reps too quickly; the slow and steady movement actually activates your muscles effectively.
- If you feel discomfort in your neck, let your head rest on the ground.
- It is advisable to workout 2–3 times each week to make progress and add some cardio or full-body exercises.
With a resistance band ab workout like this, you can forget about the need to do crunches, planks, or to have a giant set of various gym equipment to shape your core.
In just 8 minutes you can work out all of your muscles while the core muscles would become so strong that they will help with every movement you do from lifting weights to having a good posture.
Through the link of the related post, you will find more god routines like the copy below; or you can look for an exercise that meets your requirements from the list that follows the post.
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