In this video, Sam Coleman, founder of SET FOR SET, demonstrates 5 stellar examples of resistance band core and ab exercises that you can do to up the efficacy of your core strength workouts.
There are so many ways to use resistance bands to intensify your core and ab workouts. Pretty much any bodyweight core exercise can be modified using bands to add resistance and make the movement more difficult, thus increasing your core strength, power and resilience.
When it comes to core workouts, it’s not all about your abs, you want to train your entire core and you want to train your core through all three planes of motion - sagittal, frontal, and transverse. These 5 core exercises with bands demonstrate a well-rounded core workout. The exercises target all of the core muscles...of course, including the abs.
Your core muscles include: rectus abdominis, transversus abdominis, external obliques, internal obliques, multifidus, quadratus lumborum, multifidus, erector spinae. And, your hip flexors and glutes play a very important role in core and hip stability.
By strengthening your core in its entirety with exercises that hit all angles, you will have the strength, power, and injury resilience needed to combat whatever life or sports throw at you. This is the type of core work that makes you hard to kill.
5 RESISTANCE BAND CORE & AB EXERCISES (WITH TIMESTAMPS):
1. Heel Touches (0:12)
2. Ab Twists (0:28)
3. Side Bends (0:48)
4. Woodchopper (1:13)
5. Leg Raises (1:34)
Heel Touches: This is a sagittal plane resistance band core exercise that emphasizes the upper abs.
Side Bends: This is a frontal plane resistance band core exercise that emphasizes your obliques and the muscles of your lower back.
Ab Twists: This is a transverse plane resistance band core exercises that targets pretty much every core muscle.
Leg Raises: This is a sagittal plane resistance band core exercise that emphasizes the lower abs.
Woodchoppers: This is a transverse plane exercise that primarily targets your obliques (oblique slings) and your abdominal muscles.
RESISTANCE BAND CORE WORKOUT:
Use these 5 banded core exercises to make a killer multiplanar core workout, as such:
1. Heel Touches: 3 sets x 12 reps
2. Side Bend: 3 sets x 10 reps each side (hold the contraction for a second or two each rep)
3. Ab Twists: 3 sets x 10 reps
4. Leg Raises: 3 sets x 10 reps
5. Woodchoppers (low to high): 3 sets x 10 reps each side
6. Woodchoppers (high to low): 3 sets x 10 reps each side
There’s no need to do countless reps. With the added resistance, you can treat your core like you would any other muscle, keeping reps within the 5-20 rep range each set.
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More Resistance Band Targeted Exercises:
- Resistance Band Bicep Exercises: www.setforset.com/blogs/news/...
- Resistance Band Tricep Exercises: www.setforset.com/blogs/news/...
- Resistance Band Chest Exercises: www.setforset.com/blogs/news/...
- Resistance Band Shoulder Exercises: www.setforset.com/blogs/news/...
- Resistance Band Back Exercises: www.setforset.com/blogs/news/...
- Resistance Band Leg Exercises: www.setforset.com/blogs/news/...