Resistance Band Core Exercises
Resistance Band Core Exercises
Tighten and strengthen your core muscles with these resistance band core exercises. Read our exercise guide and elevate your next workout.
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Ab Rollout
• Loop a resistance band around the handles of an Ab Roller.
• Kneel on the band, and roll your torso forward, keeping your back straight.
• Roll back to the starting position.
WHY IT WORKS: The resistance band keeps you from going too far forward, making it a great beginner variation.
Deadbug
• Tie a resistance band around a secure post.
• Lay on your back, with legs bent and knees over hips.
• Hold the other end of the band in both hands, above your shoulders.
• Extend your left leg, before returning it, and extending your right leg.
GET GOOD FORM: Keep your arms straight through and the band taut.
Half Kneeling Pallof Press
• Kneel one knee on a yoga block, with the other leg bent at 90 degrees.
• Hold the resistance band to your chest and push it in front of you.
REGRESSION: This is a good beginner Pallof press variation, making it easier to get into the correct position.
Pallof Press
• Tie a resistance band around a power rack.
• Stand perpendicular to the band, clasping it in your hands.
• Push your hands out until fully extended and return to the starting position.
GET GOOD FORM: Resist the urge to rotate your body with the band.
Pallof Press with Lateral Lunge
• Grasp a resistance band between your hands, with the other end tied to an anchor.
• Hold the resistance band to your chest and push your arms forward.
• Laterally lunge away from the power rack.
• Stand up straight and bring the band back to your chest to complete the movement.
MULTIPLE MUSCLES: This exercise variation also targets your core.
Pallof Press with Lunge
• Tie a resistance band around a pole. Start in a lunge position with the band at your chest.
• Keep your legs stable and push the band away, until your elbows are locked out.
• Pull the band back to your chest.
TOP TIP: Perform all the reps on one side before moving to the other.
From: Build a Solid Core with Anti-Rotational and Rotational Exercises
Pallof Press with Overhead Reach
• Begin performing a standard Pallof press.
• Raise your arms in a straight line overhead.
• Pull your arms back down and return to the starting position.
MULTIPLE MUSCLES: This exercise also targets your shoulders.
Pallof Press with Up Down
• Begin performing a standard Pallof press.
• Lower yourself to one knee.
• Stand back up and complete the press.
GET GOOD FORM: This is one of the hardest Pallof press variations. Keep your core braced throughout the exercise.
Split Stance Pallof Press
• Begin in a split stance position.
• Perform a Pallof press as usual.
TOP TIP: You may feel less stable because of the split stance. Perform this exercise slowly for optimum results.
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