8 resistance band ab exercises to lose belly fat

“I’m so done with this little belly pooch!” We hear you loud and clear! Don’t worry — there are ways to strengthen your core and tone your abdominal muscles. Let us give you a helping hand. Here are 8 ab exercises to do with a resistance band. Simple, effective, and you can even do them at home !

Exercise n^o1: Lateral Leg Raise

A great exercise for targeting the obliques and sculpting a slim waist ! Plus, this move is excellent for the thighs — which is always a bonus!

• Lie on your side, left leg and left elbow on the floor, upper body lifted.
• Place the resistance band around your ankles.
• Raise your right leg upward, keeping your body in one straight line.
• If you struggle to balance, feel free to place your right hand on the floor.
• Complete 20 leg raises, then switch sides.

This highly effective exercise can be performed in 2 to 3 sets of 40 raises (20 on each side). It will leave you with seriously toned abs!

Exercise n^o2: Boat Pose

The boat pose is inspired by yoga: it engages the abs and strengthens postural muscles, including the transverse abdominis.

• Sit on the floor with your legs extended in front of you. Place the fitness band under the arches of your feet and hold one end in each hand.
• Lean back slightly so you are balanced on your sit bones (coccyx and ischiums).
• On the exhale, bend your knees and lift your thighs off the floor, keeping the knees bent.
• If possible, slowly straighten your legs while holding the band firmly. Your elbows draw back, your feet are at eye level, and your chest is open.
• Hold the pose for 10 to 20 seconds, then slowly lower your legs, bending the knees again.

The boat pose can serve as a transition between each “active” exercise. Try to hold it a little longer as your practice progresses — rock-solid abs guaranteed!

Exercise n^o3: Bicycle Kicks

Bicycle kicks are a fitness classic. Let’s kick it up a notch with a resistance band!

• Sit on the floor with your upper body and hands slightly behind you, weight resting on your hands.
• Place your feet through the handles of your resistance band.
• Lift your feet off the floor and bring your knees up to chin height.
• Pedal forward in a cycling motion and hold for 15 to 20 seconds.
• Be careful not to round your back or lean forward. Your abs should be engaged and pulled in.
• Then reverse the direction and pedal backward for 15 to 20 seconds.

3 sets of 30–40 seconds (gradually increasing over time) should help you rediscover a firm core and sculpted abs.

Exercise n^o4: Resistance

To continue working on core stability and target the transverse abdominis and rectus abdominis, try this resistance exercise.

• Return to the starting position from the bicycle kicks: seated, upper body leaning back, hands flat on the floor behind you.
• Place your resistance band around your ankles.
• Balanced on your sit bones, lift your legs slightly off the floor. Your feet should point forward.
• Gently spread your legs apart as if testing the band’s resistance, then bring them back together.
• Perform 10 repetitions, then slowly lower your legs to the floor.
• Keep your back straight and your abs engaged throughout the exercise.

Include 2 to 3 sets of this exercise in your ab routine. You can count on getting a toned stomach. This move is also excellent for toning the inner thighs.

Exercise n^o5: Mountain Climber

Another well-known exercise (and very cardio!), which strengthens the abs while also working the glutes and thighs, for an all-over toned body.

• Start in a high plank position, weight on your hands and toes, arms and legs straight.
• Place your feet through the resistance band — or around your ankles if needed.
• Make sure your thighs, hips, and back are properly aligned.
• Bend one leg while keeping the other straight, staying on your toes throughout.
• Quickly alternate bringing your left knee, then your right knee, toward your chest, as if running in place.
• Hold for 10 to 15 seconds.

Do 2 sets of this exercise and, as your fitness improves, gradually increase your Mountain Climber duration. This intense move will give you toned abs and unbeatable stamina!

Exercise n^o6: Active Plank

An exercise that combines core stability with movement — perfect for tightening your abs and toning your thighs!

• Start in a high plank position, hands on the floor, arms and legs straight, on your toes.
• Loop the resistance band around your ankles.
• On the inhale, lift your right leg. Keep it fully extended.
• On the exhale, slowly lower it back down.
• Repeat the movement 10 times, then switch legs.

Do 2 to 3 sets of 20 leg raises (10 on each side).

Exercise n^o7: Short Bridge

You’re no doubt familiar with this exercise — it’s wonderfully complete and deeply tones the entire core.

• Lie on the floor with your knees bent. Arms, shoulders, and head flat on the floor.
• Place your fitness band around your thighs, just above the knees.
• Engage your glutes and abdominals.
• On the inhale, lift your hips toward the ceiling as high as possible, keeping your shoulders firmly on the floor.
• Hold the position for five seconds, then lower back down.
• Repeat this movement 20 times.

2 to 3 sets will be highly beneficial for your back, thighs, glutes and belly.

Exercise n^o8: Bridge with Leg Raise

A small variation on the bridge to wrap up this resistance band ab session!

• Return to the bridge position, resistance band around your thighs.
• On the inhale, push your hips upward, then raise your left leg with toes pointed.
• Hold the position for two seconds.
• Slowly lower your leg, then your hips.
• Try not to arch your lower back during the movement.
• Repeat 10 times, then switch legs.

As with the short bridge, aim for 2 to 3 sets of 20 raises. This gentle exercise is incredibly effective for strengthening the deep muscles! Flat stomach guaranteed!