20 Best Resistance Band Exercises for Abs and Core with PDF

If you’re looking for the best exercises to bolster your core with resistance bands at home, you’ve come to the right place.

In this article, I’ve shared the 20 resistance band abs exercises that will reinforce your core, improve the shape of your six-pack abs, and enhance athletic and lifting performance.

The abs or midsection is the crucial part of the body that provides stability to the spine, minimizes the risk of low back injuries, improves pelvic stability, and is responsible for upright posture.¹ Kim E, Lee H. The effects of deep abdominal muscle strengthening exercises on respiratory function and lumbar stability. J Phys Ther Sci. 2013;25(6):663-665. doi:10.1589/jpts.25.663

Whether you’re a male or female, you can incorporate these exercises into your training program to improve your upper body composition.

The Ultimate List of Resistance Bands Abs Exercises

First of all, let’s see a quick list of all resistance band core exercises that you can do with and without an anchor.

No-Anchor Resistance Band Exercises for Abs

1. Flutter Kicks
2. Bicycle Crunch
3. Single-Leg Lift
4. Standing Oblique Crunch
5. Side Leg Raises
6. Mountain Climber
7. Banded Bird Dog
8. Plank Leg Kickback
9. Resistance Band Dead Bug
10. Banded Hip Bridge
11. Russian Twist
12. Knee to outside elbow Crunch
13. V Leg Lifts

Banded Ab Exercises That Requires Attachment

14. Kneeling Crunches
15. Leg raises
16. Reverse Crunches
17. Standing Banded Crunches
18. Side Plank Band Pull
19. Woodchop (Downward)
20. Woodchop (Low to High)

These exercises work throughout the entire core, from the rectus and transverse abdominis to external and internal obliques.

Let’s explore how to do them with step-by-step instructions.

Best Resistance Band Exercises for Abs (No Anchor)

1. Flutter Kicks

1. Sit on the floor with your legs straight in front of you.
2. Place the mini bands around your shin.
3. Lie on your back and keep your arms straight on the floor beside your hips.
4. Slightly lift your feet and head off the floor.
5. Brace your core, and raise your legs alternatively (like scissors work).
6. Keep doing it until you feel the fatigue in your core.

2. Bicycle Crunch

1. Place the band around your feet and lie on the floor.
2. Lift your legs off the floor and bend your knees with your feet pointing forward.
3. Bring your right knee and left elbow as close as possible toward each other, and then return.
4. Repeat on your opposite side. And keep doing it until you feel the complete contraction in your core.

3. Single-Leg Lift

1. Start sitting on the floor with your legs straight before you.
2. Place the band around your thighs and lie on your back.
3. Raise your right leg as high as possible, keeping your knee straight.
4. Return, and then raise your left leg.
5. Do 10 to 15 repetitions.

4. Standing Oblique Crunch

The standing resistance band oblique crunch strengthens love handles and builds a defined core.

1. Place one end of the band under your feet and grab the other end with your right hand.
2. Keep your right arm straight at your side and the left one bent beside your ear.
3. Lower your shoulder at your sides alternatively until you feel the contraction in your oblique.
4. Repeat for the desired number of times.

5. Side Leg Raises

1. Place the band around your knees and lie on your right side.
2. Keep your legs stacked and your arms in a comfortable position.
3. Raise your left leg as high as possible, pause, then return.
4. Do as many times as you like.

6. Loop Band Mountain Climber

1. Anchor the band around your feet and get into a high plank position with your arms straight below your shoulders and legs hip-width apart.
2. Pull your right knee inside your chest, and then return and switch.
3. Repeat until you feel the pain in your core.

7. Resistance Band Bird Dog

1. Place the band around your left foot and sit on all fours.
2. Grab the other end of the band with your right hand.
3. Lift your arms and legs simultaneously off the floor until they are parallel to the floor.
4. Hold in this position for up to 10 seconds and return to the start.
5. Repeat the same on your opposite side. Do it two to three times.

8. Plank Leg Kickback

1. Place the band around your calves (slightly below).
2. Get into a plank or high plank position, whichever suits you.
3. Raise your right leg as high as possible and then return.
4. Switch on the other side and repeat for the desired number of times.

9. Resistance Band Dead Bug 

1. Place the band around your feet and lie on the floor.
2. Lift your legs off the floor and bend your knees with your feet facing forward.
3. Keep your arms straight toward the ceiling. That’s the start.
4. Stretch your right leg against you while keeping your left one bend. You can also bring your opposite arm behind you at the same time.
5. Do it until you feel the pain.

10. Banded Hip Bridge

1. Place the mini bands around your hips.
2. Lie on the floor with your knees bent in front of you.
3. Keep your feet flat and arms straight at your sides.
4. Lift your hips off the floor as high as possible.
5. Hold there for five to ten seconds, and then lower your hip back on the floor and repeat for the required times.

11. Russian Twist

1. Sit on the floor with your legs straight in front of you.
2. Place one end of the band around your feet, hold the other end with your hands, and pull it toward your stomach. That’s the start.
3. Twist your torso from side to side for the desired time.
4. Try to bring the band as close to the floor as possible.

12. Knee to outside elbow Crunch

1. Anchor the band around your feet and get into a high plank position with your arms straight below your shoulders and legs shoulder-width apart.
2. Pull your right knee toward the right elbow as close as possible.
3. Pause for a second and then return to the start.

13. V Leg Lifts

1. Sit on the floor and place the band around your shins.
2. Lie on your back and keep your legs straight.
3. Stretch the legs out to make a “V” shape. That’s the start.
4. Raise your legs together until they are in line with your hips.
5. You can hold for a couple of seconds at that point before your lower to the start.
6. Aim for two sets of eight to ten reps.

Resistance Band Workouts for Abs (with Anchor)

You can do additional abs exercises with resistance bands if you have an anchor or attachment.

The attachment allows you to perform abs exercises more efficiently and helps you build a sturdy core.

14. Resistance Band Kneeling Crunch

1. Attach the band to the door, sit on your knees, and grab the band firmly with your hands.
2. Pull the band and curl your torso until you feel the contraction in your abs.
3. Pause for a couple of seconds and then return to the start.
4. Do two sets of eight to ten reps.

15. Banded Leg Raises

1. Anchor the band to something.
2. Place the band around your feet and lie on the floor with your legs straight.
3. Keep your arms straight under your glutes for support.
4. Brace your core and raise your legs off the floor until your feet face the floor.
5. Pause and then return to the start.

16. Banded Reverse Crunch

1.  Attach the band to a firm object, place the band around your feet, and lie on the floor.
2. Keep your legs straight, arms straight at your sides, and hands under the glutes.
3. Raise your legs straight together until they are straight toward the ceiling.
4. Hold there for a moment and then lower them down.
5. Do two sets of eight to ten reps.

17. Standing Resistance Band Crunches

1. Anchor the band to the door and stand against it.
2. Grab the band firmly over your head with both hands.
3. Curl your torso until you feel the contraction in your abs.
4. Pause for a couple of seconds and then return to the start.

18. Side Plank Band Pull

1. Anchor the band to a firm object.
2. Grab the other end firmly with your right hand.
3. Get into a side plank position on your left side.
4. Pull the band towards your body as far as possible.
5. Hold for a moment and return it to the start.
6. Do two sets of eight to ten reps.

19. Woodchop (Downward)

1. Anchor the band to incline the object, typically to the door.
2. Grab the band and stand to the side a couple of steps away.
3. Brace your core, and pull the band toward your knees as far as possible.   
4. Do two sets of eight to ten reps each.

20. Woodchop (Low to High)

1. Stand straight with your feet about shoulder-width stance.
2. Hold the band with your hands firmly.
3. Brace your core, and pull the band over your right shoulder by twisting your torso.
4. Keep your elbows locked throughout the movement.
5. Aim for two sets of eight to ten reps.

The Best Resistance Band Core Workout Routine

Here’s an example of a 20-minute weekly abs workout routine you can do with a set of resistance bands.

It includes upper abs and oblique workout on Monday, lower abs and obliques on Wednesday, and upper and lower abs on Friday.

It is one of the routines I followed personally for one month. It helped me build a stiff core and improved my abs’ appearance.

You can also try it for a month.

Instructions:

• Duration: 20 minutes
• Rest between exercises: 15-30 seconds
• The interval between rounds: 90-sec to 2 minutes
• Warm-up: Perform 3-5 minutes of bodyweight cardio exercises to increase body temperature and oxygen flow before starting the abs workout.
• Adjustment: Make as many changes as you like.

Monday – Upper Abs and Obliques

• 20 Standing Oblique Crunches (10/side)
• 10 Bodyweight Torso Curls
• 15-sec Russian Twist
• 15-sec Bicycle Crunch
• 20 High to Low Woodchop (10/side)
• 15 Kneeling Crunches
• Repeat as many times as possible in 20 minutes.

Wednesday – Lower Abs and Oblique

• 15-sec Mountain Climber
• 20 Low to High Woodchop (10/side)
• 15-sec Flutter Kicks
• 12 Side Leg Raises (6/side)
• 10 Single-Leg Lifts (5/leg)
• 15-sec Russian Twist
• 10 Dead Bug Crunches (5/side)
• AMRAP in 20 minutes

Friday – Upper and Lower Abs

• 20 Standing Crunches
• 10 Reverse Crunches
• 20 Kneeling Crunches
• 10 V Leg Lifts
• 10 Bird Dog Crunches (5/leg)
• 10 Leg Raises
• AMRAP in 20 minutes

Download The Resistance Band Abs Workout PDF

Related Articles:

• Resistance Band Tricep Exercises
• Banded Bicep Exercises
• Resistance Band Chest Workout
• 20 Best Resistance Band Door Exercises
• 8 Week Banded Push/Pull/Legs Training Program w/PDF

References

• 1
  Kim E, Lee H. The effects of deep abdominal muscle strengthening exercises on respiratory function and lumbar stability. J Phys Ther Sci. 2013;25(6):663-665. doi:10.1589/jpts.25.663