10 Best Resistance Band Abs Exercises (With Workout Plan)

Do you want to make your core stronger and toned without spending a lot of money on gym equipment? Resistance bands are an affordable, effective way to work your abs and sculpt a strong, defined midsection right at home.

With just a durable resistance band, you can perform targeted abs exercises that tone your rectus abdominis and obliques. It also helps improve posture, prevent back pain, and get that six-pack you’ve been wanting.

You can try these band abs exercises two or three times a week to build core strength and muscular endurance faster.

In this blog post, we’ll explore the best band abs exercises you can do at home, as well as a sample workout routine and tips for effective core training.

So, let’s dive in.

Anatomy of Abs

To build the impressive six-pack abs, first we needed to understand the anatomy and functionality of the abs, which help to perform the cable abs exercises at the best level.

Your waist is made up of two muscle groups: the rectus abdominis (known as your “six-pack” muscles) in the front and the obliques on each side.


When most of us refer to our abs, we’re usually representing the rectus abdominis (“abdominal muscle”).

The Rectus abdominis muscle arises from the lower margin of the rib cage and sternum and passes vertically downward to attach to the pubic bone.


  • The external oblique is the outer visible layer that passes run diagonally on each side of the rectus abdominis. They can be found between the lower rib region and the pelvis.
  • The internal oblique muscles lie under the external obliques and run into the lower back or erector spinae.

The deepest part of the abdominals is the transversus abdominis, which lies horizontally across the abdominal wall.

Rectus Abdominis and Obliques
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What Is Resistance Band Abs Workout

An abs workout with a resistance band is a type of core training that uses elastic resistance bands to target the abdominal muscles.

Contrary to standard crunches or sit-ups, resistance band ab workouts maintain tension in the abs throughout the entire exercise. This strengthens the core muscles and makes the ab muscles look more defined.

Resistance band abs workouts are great because they can be done almost anywhere you want to. You can use bands at home, while traveling, or even at work to get a quick workout.

A complete resistance band ab routine hits the abs from multiple angles, working the rectus abdominis as well as the internal and external obliques. This helps to define your abs and strengthen your core.

10 Best Abs Exercises With Resistance Band

Resistance bands make ab workouts harder and make the core muscles stronger and more defined. The bands elasticity keeps your abs, obliques, and midsection in a unique way.

You can strengthen all areas of your midsection with the added resistance of bands with these 10 exercises.

1. Resistance Band Standing Crunch

A resistance band crunch is a variation of the classic crunch exercise, which uses a band to add resistance.

This exercise is a great way to challenge your ab workout and build muscle and tone your core.

A kneeling position is a notable variation of the band crunch.

Resistance Band Standing Crunch

How To Do Standing Band Crunch

  1. Use a door anchor or a cross-beam to secure the band to a high point above your head.
  2. Grab the band with both hands and place your hands on top of your head.
  3. Your feet should be shoulder width apart, and you should slightly unlock your knees for stability.
  4. Bend forward and bring your elbows in an arc towards your knees. To round your back, tuck your chin and flex your spine.
  5. As you crunch down, focus on using your abs muscles and squeeze at the bottom of the exercise.
  6. Return to the starting position and do the desired number of reps.


  • Keep the resistance band taut throughout movement
  • Exhale on the upward motion, inhale on return
  • Avoid pulling on neck
  • Keep your hips stable and your abs engaged.

2. Band Bicycle Crunch

In a 2001 study by ACE, it was found that in compared to the standard crunch, the bicycle crunch produces 148% more mean activity in the abs and 190% more mean activity in the obliques.

Band bicycle crunches work more core muscles than regular bicycle crunches. This is because you have to work harder to keep the resistance band stable.

Band Bicycle Crunch

How To Do

  1. Lie flat on your back with a resistance band looped around the arches of your shoes.
  2. Place your hands behind your head without interlocking your fingers, and gently lift your shoulders off the ground.
  3. Bring your knees up to form a 90-degree angle.
  4. Extend one leg straight and bring the other elbow towards the bent knee, like you are cycling.
  5. As you retract the extended leg, switch sides, extending the other leg and bringing the opposite elbow towards the new bent knee.
  6. Keep alternating sides in a fluid, cycling motion.


  • Exhale as you crunch and inhale as you switch positions.
  • Don’t pull on your neck with your hands. Keep your neck in a neutral position.

3. Russian Twists with Band

The Russian twist is a great way to do your abs exercises at home more interesting. It engages your core and strengthens your abdominal muscles as well as your lower back.

This exercise helps to tone and tighten your abs and obliques and to trim your waist. The resistance band adds tension to increase muscle activation.

Russian Twists with Band

How To Do

  1. Sit on the ground with your knees bent and your feet planted on the floor.
  2. Place the resistance band around your feet and hold the handles with your hands.
  3. Lean back slightly and lift your feet off the ground.
  4. Twist your torso to the right, bringing your hands towards your right hip.
  5. Return to the center before twisting to the left.
  6. Move deliberately from side to side with control.


  • Maintain upright posture, do not round back
  • Contract abs to keep spine stable, do not arch lower back
  • Exhale as you twist and inhale as you return to the starting position.

4. Band Reverse Crunch

The band reverse crunch is a challenging core exercise that primarily hits your rectus abdominis, the muscle in your abdomen that makes up your “six-pack.

The band reverse crunch is an intermediate-level variation of the popular abdominal abs crunch exercises.

Band Reverse Crunch

How To Do Band Reverse Crunch

  1. Loop a resistance band around your ankles.
  2. Lie on your back with your knees bent and your feet flat on the floor.
  3. Lifting your hips and glutes off the floor, slowly bring your knees toward your chest.
  4. Slowly lower your legs back to the starting position.
  5. Repeat for the desired number of repetitions.


  • Keep the movement slow and controlled. Do not use momentum.
  • Start with a small range of motion. Then progress.

5. Resistance Band Oblique Twists

The standing oblique twist is one of the best exercises to target your core muscles. It is one of the few exercises that specifically target the side muscles of your abs also known as “obliques”.

You don’t need a lot of space to move. Try the below exercises at home, in your hotel room, or at the gym — no lying on any dirty floors required.

Start with a band that offers light to moderate resistance.

Resistance band standing Oblique Twist

How To Do

  1. The resistance band should be attached to a stable object at waist height.
  2. Stand a foot away and hold the ends of the bands with your hands.
  3. Stand with your arms stretched out in front of you.
  4. Pull the bands across your body, twisting as you pull.
  5. Hold for two seconds on the turn, and then return to your starting position.
  6. Do the 10-12 reps from each side.


  • Keep your lower body stable throughout the movement.
  • Engage your abs and slowly twist your torso.

6. Side Plank With Band Row

The side plank is a great core workout that builds up your strength and stability. Your muscles are strengthened without moving your limbs.

The band side plank row is a more advanced version of the standard plank row that is done by pulling the resistance band.

You can include this exercise in your regular ab workout and back workout routine to improve the core-rotational resistive ability.

Side Plank with Row

How To Do

  1. Lie on your side with your legs straight and your feet stacked on top of each other.
  2. Use resistance to attach a handle to the low pulley.
  3. Brace your core and do a side plank on your right side.
  4. Keep your hips pushed up and forward as you pull the band to your rib cage.
  5. Slowly straighten your arm back in front of you.
  6. Complete all reps on your left side, then switch to your right side, grab the handle with your left hand, and repeat.


  • Maintain a straight line from head to feet
  • Do not let hips sag or rotate.

7. Resistance Band Pallof Press

The resistance band Pallof press is an anti-rotation core exercise that targets the obliques and transverse abdominis.

There are a number of variations of the resistance band Pallof press that you can try, such as:

  • Kneeling Pallof press: To make the exercise easier, you can kneel on one knee.
  • Pallof press with rotation: To add more challenge to the exercise, you can rotate your torso slightly as you press the resistance band away from you.
Resistance Band Pallof Press

How To Do

  1. Anchor the resistance band to chest height and stand in a split stance.
  2. Engage your core muscles and use both hands to push the handle out, so your arms are in front of your chest.
  3. Hold this position for five to ten seconds and then bring the handle back to your chest.
  4. Repeat the exercise on your opposite side.


  • Don’t let your torso rotate.
  • Maintain a forward chest and straight back.

8. Resistance Band Flutter kick

Flutter kicks are an exercise that targets the lower abs, plus the hip flexors.

You can do the traditional flutter kick without any equipment, but you can make it better by using resistance bands.

Beginners can start with basic flutter kicks without the band and gradually add the band for increased resistance.

Resistance Band Flutter kick

How To Do

  1. Lie flat on your back on a mat with a resistance band looped around the arches of your feet.
  2. Place your hands under your buttocks or by your sides for support, and lift your legs slightly off the ground.
  3. Start to kick your legs up and down in a small, rapid motion.
  4. Continue fluttering for a set time period or for a specific number of repetitions.


  • Keep your legs as low as you can while maintaining good form.
  • Keep your head and neck relaxed and in a neutral position.

9. Resistance Band Side Bend

If you’re looking for an oblique exercise to include in your band workout plan, practice side bends.

Band side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles.

Training the oblique muscles will help in shaping and toning the waistline. It also helps to get rid of the extra layer of fat around the waistline.

Resistance Band Oblique Side Bend

How To Do

  1. Stand with your feet shoulder-width apart, and secure one end of the resistance band under your feet or attached with the door.
  2. Hold the other end of the band with one hand.
  3. Bend your torso to the side opposite the hand holding the band.
  4. Slowly return to the upright position.
  5. After completing a set on one side, switch the band to the other hand and repeat the exercise for the other set of obliques.
  6. Aim for 10-15 bends per side for 2-3 sets.


  • Keep your back straight and avoid leaning forward or backward.
  • Be careful not to overstretch or strain your muscles.

10. Resistance Band Wood Chopper

The wood chop is also known as the up-down twist. You can use easily incorporate band wood chop exercises into your routine to build strength in your core muscles including low back, abs, oblique and hip muscles.

Other Variations

  • Kneeling band wood chop: To make the exercise easier, you can kneel on one knee.
  • Reverse band wood chop: pulling the band in a diagonally upward motion.
Resistance Band Wood Chopper

How To Do

  • Secure the resistance band at a high point, such as around a sturdy pole or in a door jamb.
  • Stand sideways to the band’s anchor point with your feet shoulder-width apart.
  • Grab one end of the band with both hands and extend your arms straight out in front of your body.
  • Move your arms down and across your body so that your hands are outside your opposite hip.
  • Pause at the bottom of the movement, then slowly rotate your torso back to the starting position.
  • Repeat for 10-12 repetitions, then switch sides.


  • Don’t lock the knees and hips. Allow the hips and knees to rotate slightly.
  • Keep your arms straight, shoulders locked in place.
  • Exhale as you chop and inhale as you return to the starting position.

Abs Band Workout Routine To Build Strong Core

Below are some sample workout plans to train your core, abs, and obliques separately with a band.

Beginner Resistance Band Abs Workout Plan

Band Cable Crunch310-15
Band Reverse Crunch310-15
Pallof Press38-12
Band Side Bend210-12

Band Oblique Workout Plan

Band Side Bend310-15
Band Russian Twist38-10
Cable Wood Chop38-12
Standing Oblique Crunches210-15


Standing ab exercises with resistance bands?

  1. Standing Oblique Twists
  2. Standing Pallof Press
  3. Standing Resistance Band Crunches
  4. Standing Side Bends
  5. Standing Wood Chops
  6. Resistance Band High Pulls
  7. Standing Russian Twists
  8. Resistance Band Twist and Reach
  9. Overhead Resistance Band Stretch
  10. Standing T-Abs Twist

Is Resistance training good for abs?

Yes, resistance training is good for abs. It helps in strengthening and defining abdominal muscles more effectively than exercises without resistance.


Resistance band exercises for abs are a good way to strengthen and tone your core muscles.

The band abs exercises we covered work all areas of your midsection, including the rectus abdominis, obliques, lower abs, and entire core.

Mix up these moves like band crunches, bicycles, planks, and wood chops 2-3 times a week for well-rounded core training.

Do you have a favorite ab workout that you do with a resistance band? Share it with our readers in the comments section below!

More Resistance Band Exercises

Resistance Band Abs Workout That You Can Do Anywhere

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