Resistance Band Training for the Core

Bodyweight resistance is the most common mode of strengthening the abdominals and low back. Adding external resistance such as an elastic band may increase the training stimulus to these areas, particularly in programs whose progress is stalled. The abdominal and core region is a key area for whole body stabilization and sports performance, most likely because of its ability to generate or transmit forces between the lower and upper extremities.

All functional activities of the extremities have some contribution of the core in terms of force production or stabilization. Therefore, core strengthening is vital to performance enhancement in all sport and functional activities. In addition, the abdominal and low back regions are important areas for prevention and rehabilitation of low back pain.

In this article we present a range of resistance band exercises designed to target the abs, core and lower back.

Abdominal Crunch

Securely attach the middle of the band as a stationary object near the floor. Lie on your back with your knees bent. Grasp the ends of the band with your hands close together and extend your arms. Keeping your elbows straight, curl the trunk upward. Be sure to lift the shoulder blades off the floor. Slowly return.

Variation

Begin the movement with the arms extended overhead. Pull your arms down while simultaneously performing the curl-up.

Training Tips

Keep your neck straight; avoid protracting your head. Keep your elbows straight.

Oblique Curl Up

Securely attach the middle of the band to a stationary object near the floor. Lie on your back with your knees bent. Grasp the ends of the band with your hands close together and extend your arms. Keeping the elbows straight, curl your trunk upward while you rotate one of your shoulders toward the opposite knee. Lift one shoulder blade off the floor. Slowly return.

Variation

Begin the movement with your arms extended overhead. Pull one arm down over the head toward the opposite knee while simultaneously performing the oblique curl up.

Training Tips

Keep your neck straight; avoid protracting your head. Keep your elbows straight.

Lower Ab Crunch

Lie on your back with your his and knees flexed. Stretch the band over your knees and cross it underneath you. Secure each end  of the band under your hands on the floor. Lift your knees upward, lifting your hips off the floor. Slowly return.

Variation

Perform the lower abdominal crunch with knees straight. Stretch the band around your feet and push your legs upward, lifting your hips off the floor.

Training Tip

Avoid arching your back or flexing your hips.

Kneeling Crunch

Securely attach the middle of the band to a sturdy object above and in front of you. Assume a half-kneeling position with one knee up. Grasp the ends of the band in front of you. Curl your trunk downward, rounding your back against the resistance of the band. Slowly return.

Variation

Rotate your trunk to one side as you curl downward against the band.

Training Tip

Keep your neck in a neutral position.

Trunk Rotation

Sit with your legs extended at least shoulder-width apart. Stretch the middle of the band around both feet. Grasp both ends of the bands with your arms extended forward. Rotate the trunk to one side and return slowly to the other.

Variation

Securely attach one end of the band to a stationary object to chest height. Stand in an athletic stance with your knees and hips slightly bent and back straight. Grasp the end of the band with your arms extended forward. Rotate the trunk to one side and slowly return.

Training Tip

Keep your back straight and avoid leaning to one side.

Side Bend

Stand with your feet shoulder width apart and your back straight. Secure one end of the band under the feet and grasp the other end of the band by your side with your elbow straight and overhead. Lean your trunk away from the band, stretching the band. Slowly return.

Variation

Stand on one end of the band. Extend an arm overhead, elbow straight, and grasp the other end of the band with your elbows extended down by your side. lean away, stretching the band, keeping your elbows straight.

Training Tips

Keep your trunk aligned; don’t rotate the trunk. Avoid shifting your hips.

Seated Back Extension

Sit with your legs extended. Secure the middle of the band or tubing around both feet. Grasp both ends of the band with your hands at your chest and take up wth slack. lean back, stretching the bands as you keep your lumbar spine straight. Slowly return.

Variation

Perform the exercise with your arms extended straight in front of you.

Training Tip

Keep your lumbar spine in a neutral position ( not too rounded or hyperextended).

Standing Back Extension

Stand in a lunge position with the middle of the band or tubing secured under your front foot. Grasp the ends of the band, keeping your elbows bent and your hands in front of your chest. Keep your elbow and heads steady while you extend your back and hips. Slowly return.

Training Tips

Keep your lumbar spine in a neutral position (not too rounded or hyperextended0. Be sure the movement occurs in your hips.

Side Bridge

Lie on your side while holding the band in both hands. bend your elbow and place it under your shoulder closest to the floor. Keeping your knees and your back straight, lift your hips off the floor until your shoulders and hips are parallel. Simultaneously extend your upper arm upward against the band while stabilizing with the opposite arm. Slowly return.

Variation

Perform the exercise with the knees bent.

Training Tip

Keep your hips and spine aligned; don’t let your hips drop or your trunk rotate.

Quadruped Stabilization

Begin with knees and hands on the floor. Wrap the middle of the band around the bottom of one foot and stabilize the ends of the band in your hands. Keeping your back and neck straight, extend your leg backward against the band, straightening your hip and your knee until they are parallel with the floor. Simultaneously extend the opposite arm in front of you. Slowly return. Repeat on the opposite side.

Variation

Perform a leg extension only, keeping your hands on the floor.

Training Tips

Keep your back and neck straight in a neutral position. Don’t arch your back or overextend your hips. Don’t extend your neck or rotate your back.

Supine Stabilization

Lie on your back with one leg straight and the other flexed. Wrap the middle of the band around the bottom of the foot of the straight leg and stabilize the ends of the band in your hands with one arm extended upward. Alternate flexing your arms while keeping the elbows straight. Keep your back straight and slowly return.

Variation

Perform hip flexion and extension (knee straight) against the band simultaneously with the arm flexion.

Training Tips

Keep your back and neck straight in a neutral position. Don’t arch your back.

Squat with Diagonal Flexion

With your feet about shoulder-width apart, stand on the middle of a long 9-foot band. Bring the ends around the outside of the feet and cross them in front of your thighs. Grasp both ends of the band near your hips. Lower your body into a squat position. At the same time, perform a diagonal flexion by lifting both arms up and out at the same time. Slowly return.

Variation

Alternate the left and right arm diagonal flexion. Stand on a foam surface for a greater challenge.

Training Tips

Avoid arching your back; keep it straight. Keep your abdominals tight.

Lunge with Diagonal Flexion

Stand with on foot on the middle of the band. Place the other leg behind it with your knee bent and grasp the ends of the band at hip height. keeping your trunk upright, bend your front knee and lower your body. At the same time, perform the diagonal flexion exercise with both shoulders by lifting both arms up and out.

Variation

Stand on a foam surface for a greater challenge. Alternate diagonal flexion of the right and left arms during the lunge.

Training Tips

Avoid arching your back; keep it straight. Keep your abdominals tight. Keep your trunk upright at all times.

Bilateral Chop

Securely attach one end of the band to a stationary object above your head. Standing besides the attachment point; assume an athletic stance with hips and knees slightly bent. Grasp the band with both hands over the shoulder closest to the attachment point. Rotate your trunk slightly toward the band. Pull the band down to the outside hip with both hands, turning your trunk away from the attachment point. Slowly return.

Variation

Add more rotation, side bending, or flexion of the trunk to the lifting movement.

Training Tip

Keep your back in neutral at the top of the movement; avoid rounding your back.

Your Core Workout

Select three exercises and perform three sets of 12 repetitions for each, being sure to work both sides on unilateral movements. Do this workout twice per week, giving yourself at least 48 hours between workouts. vary the exercises from workout to workout.