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.
Back to All Exercises | Back To Resistance Band Exercises | Back To Core Exercises
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.
Banded Deadbug
• Loop a mini resistance band around the arches of both feet.
• Lie on your back with your legs straight and your arms behind your head.
• Lift your legs into the air and bring your left knee and right arm towards your midline.
• Straighten and repeat with your opposite limbs.
GET GOOD FORM: When you bring the knee in, keep the other foot as stationary as possible.
Bicycle Crunch
• Lay on your back, with a fabric resistance band around your feet, with your legs straight and diagonal.
• Crunch your shoulders towards your torso
• Bring your right knee towards your left elbow, then, as you extend it, pull your left knee towards your right elbow.
MULTIPLE MUSCLES: This exercise will also target your hip flexors, alongside your abs.
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.
Kneeling Crunch
• Anchor a resistance band with handles to a high point.
• Facing away from the anchor, get into a tall kneeling position and hold the handles in front of your shoulders.
• Slightly hinge at your hips before engaging your core and crunching your torso forwards.
• Lift your torso back up.
PROGRESSION: You can make this exercise even harder by returning from the crunch very slowly, creating more time under tension.
Mountain Climbers
• Place your feet inside of a glute band and get into a high plank position.
• Keeping your arms stationary, alternate bringing your knees towards your elbows.
TOP TIP: Mountain climbers are a great exercise to build cardiovascular conditioning, so speed is key!
Nordic Curl
• Tie a resistance band to the pull up bar on a rack, and place the other end around your chest.
• Kneel on the ground, anchoring your legs underneath a weighted barbell.
• Lower your torso towards the floor, then pull back against the bar with your heels to return to kneeling.
WHY IT WORKS: Using a resistance band helps make this difficult exercise easier. The thicker the resistance band, the more it will help.
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.
Plank Foot Tap
• Loop a fabric resistance band just above your ankles.
• Get into a high plank position.
• Keeping the rest of your body stationary, reach one leg out to the side and back.
• Continue, alternating legs for several reps.
WHY IT WORKS: Adding the resistance band will target your hips alongside your whole core.
Plank Row
• Loop a booty band around your palms and get into a high plank position.
• Pull one arm towards your chest.
• Return the hand to the floor then repeat with the opposite arm.
GET GOOD FORM: Keep your core engaged throughout, and don’t let your hips sag.
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.
Thoracic Twist
• Anchor a resistance band low to the floor, on your right side.
• Kneel and place your palms on the floor.
• With your left hand, reach underneath your torso to grab hold of the band.
• Extend your left arm away from you, pulling the band underneath.
VARIATION: You can also perform this exercise in a half-kneeling position.
Back to All Exercises | Back To Resistance Band Exercises | Back To Core Exercises