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 work your core and your abdominal muscles. Let us give you a helping hand. Here are 8 ab exercises to do with a resistance band: simple, accessible moves that you can even do at home! You’ll find exercises that target the obliques, the transverse abdominis and the rectus abdominis, with variations for every level.

Why use a resistance band for ab workouts?

A resistance band, also known as an exercise band, adds extra resistance to your ab moves. It lets you work the deeper muscles, particularly the transverse abdominis, and mix up classic exercises such as bicycle kicks, bridges and planks. It’s a lightweight piece of kit that’s easy to store and well suited to working out at home.

When doing resistance band ab exercises, keep your core engaged and your back straight throughout each move. Choose the resistance to suit your level: the shorter or thicker the band, the harder you’ll have to work.

Exercise 1: Lateral Leg Raise

A great exercise for working the obliques, the muscles that shape your waist. Plus, this move also works 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 exercise can be performed in 2 to 3 sets of 40 raises (20 on each side). It works the obliques and the inner thighs.

Exercise 2: 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, to gradually build your core strength.

Exercise 3: 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) will help you work your core.

Exercise 4: 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. It works the abdominal wall, a good complement if you’re aiming for a toned stomach. This move also works the inner thighs.

Exercise 5: 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 works your abs and your stamina.

Exercise 6: 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 7: 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 8: 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 works the deep muscles. To round things off, take a look at our flat stomach routine.

Frequently asked questions

How do you do ab exercises with a resistance band?

Position the band according to the exercise: around your ankles, under the arches of your feet, through the handles with your feet, or around your thighs. Engage your core, keep your back straight and perform each move while controlling the resistance. You’ll find the detailed band positions in each exercise in this article.

Can you do ab exercises with a resistance band?

Yes, a resistance band (or exercise band) can be used for lots of ab exercises: bicycle kicks, the resistance exercise, mountain climbers, the active plank and the short bridge. It adds resistance, which lets you vary the intensity. Choose a resistance that suits your level and build up gradually.

Which resistance band should I choose for ab workouts?

A standard exercise band will do the job. Its position depends on the exercise: around your ankles for the lateral leg raise or the resistance exercise, under the arches of your feet for the boat pose, and around your thighs for the bridge. Choose the resistance to suit your fitness level.

How many sets should I do for resistance band ab exercises?

The number of sets varies from one exercise to another: 2 to 3 sets of 40 raises for the lateral leg raise, 3 sets of 30 to 40 seconds for bicycle kicks, 2 sets for mountain climbers, and 2 to 3 sets of 20 raises for the active plank and the bridge with leg raise. Build up gradually as your practice progresses.

Can I do these resistance band ab exercises at home?

Yes, these exercises are designed to be done at home with a simple resistance band. An exercise mat or a comfortable surface will do. You’ll find more ideas in our article on home workouts.

Related articles

• 6 exercises with a ball to lose belly fat
• 4 ab exercises to do with a ball
• 8 core exercises for a flat stomach inspired by fitness and yoga

Useful categories: Slimming the Belly, Slimming Exercises.

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