She Strengthens

Elevate Your Fitness Routine with Resistance Band Core Exercises

Discover the Power of Versatility

When it comes to working out, having the right tools can make all the difference. While fancy gym equipment may get a lot of attention, a simple yet effective tool is often overlooked: the humble resistance band. These versatile bands can enhance your workout, targeting your core and more, and are perfect for home or travel.

Why Resistance Bands Stand Out

Personal trainer Massy Arias swears by resistance bands, citing their effectiveness and simplicity. “Resistance training can be very effective and relatively simple to follow — not to mention mobile,” she says. With bands ranging from easily stretchable to super tight, the exercise variations are endless.

Feel the Burn with These 8 Resistance Band Core Exercises

1. Standing Knee Tuck: Stand with feet slightly wider than hip-width apart and place the resistance band around the middle of your feet. Lift your left knee toward your chest and crunch your right elbow toward left knee.
2. Hollow Body Roll: Lie faceup, arms extended straight overhead with the resistance band looped around your wrists. Hover your shoulders and legs off the floor for a hollow hold, then roll your body to the right and left.
3. Bicycle Crunch: Start in a seated position with the resistance band looped around your feet, knees bent, heels resting on the floor. Lean back to about 45 degrees until your core engages, then rotate at the waist, bringing your right elbow to left knee and vice versa.
4. Side Plank: Start in a high plank position with the resistance band looped around your ankles. Shift weight to the right hand, stacking feet, and hold for 30 seconds or as long as possible.
5. Single-Leg T Row: Stand with your feet hip-width apart and loop the resistance band around your right foot while holding the other end in your left hand. Shift weight onto your right leg, then hinge at the hips and lean forward, extending your left leg behind you.
6. Spiderman Push-Up: Start in a high plank position with the resistance band around your feet, wrists directly under shoulders, and core engaged. Lower your chest for a push-up as you draw the right knee to touch the right elbow.
7. T Rotation Lunge: Start standing with arms extended straight in front of you. Hold the resistance band shoulder-width apart, then step your right foot back into a lunge, lowering until your thigh is parallel to the floor.
8. Unilateral Squat: Stand with feet slightly wider than hip-width apart, toes pointing forward, and loop the resistance band under the ball of your left foot and around left wrist. Extend arms straight in front of you, and send hips back to lower into a squat.

The Benefits of a Resistance Band Workout

Arias emphasizes the importance of building strength in the core, particularly for new mothers. “Maintaining a level of fitness before and during pregnancy is important so your body can support the changes, like a belly,” she explains. Resistance band exercises can help prepare your body for these changes and support your overall fitness journey.

A Quick Resistance Band Ab Workout to Try

For a quick, core-strengthening workout, try this 4-move routine. Complete 3 sets of each exercise in order, performing each exercise for 8 to 10 reps and resting for 30 seconds in between each set.