Therabands are popular for arm and lower body workouts, but did you know that they can provide a great ab workout, too? Adding any type of resistance makes your muscles work that much harder, and that’s as true of your abs as any other part of your body. Here are four of the best banded ab exercises to give you a strong, toned core:
- Banded Crunches
- Banded Oblique Crunches
- Banded Mountain Climbers
- Banded Roll Up
In the rest of this article, we’ll show you how to do each exercise so you can confidently add them to your next core workout. All you need is a long Theraband, comfy clothes, and space to move!
Theraband Mini Workout For A Strong, Toned Core
Lay on your back with your knees bent, feet planted flat on the floor, and the middle of a Theraband under your feet. Hold one end of the band in each hand and place your hands behind your head. Inhale, then exhale, engage your abs, and peel your head and shoulders off the mat. Hold for one count, then slowly roll back down to complete one rep.
Leave your hands in the same place during the entire exercise and work against the band’s resistance on the way up and the way back down. Do 10 to 30 reps.
Banded Oblique Crunches
Loop the middle of a Theraband around both of your feet. Then, lay down on one side with your lower arm outstretched on the ground and your upper hand propped as a kickstand in front of your body. Hold both ends of the Theraband in your lower hand.
Inhale, then exhale and lift your upper body and legs off the mat, leaving both hands on the ground. Hold for one count, then return to the starting position to finish your first rep. Do 10 to 30 reps, then switch sides.
Banded Mountain Climbers
Loop a Theraband around your right foot, then hold both ends of the band in your right hand and get into a high plank position. Engage your abs, legs, and glutes, then bend your right knee toward your chest. Immediately return to the starting position, or hold for one count to slow down the pace. This completes one rep.
Continue for 10 to 20 reps, then switch sides.
Banded Roll Up
Sit up tall, legs out straight in front of you, and loop the center of a Theraband behind your flexed feet. Hold one end of the band in each hand, take a deep inhale, then exhale, engage your abs, tuck your tailbone underneath yourself, and slowly roll down onto the mat. When you’re on your back, inhale, then exhale, engage your abs, and slowly roll back up.
This completes your first rep. Continue for 3 to 10 reps.
Doing all four of these exercises in sequence makes a great mini workout that’s perfect for days when you’d like an extra challenge but are short on time. It also makes a great warm up for a full body workout, or you can add one or two to your next ab workout to mix things up!