A resistance band is a simple, yet versatile piece of equipment—and something every runner should have at home. These small, compact, and affordable bands can turn up the burn on any workout, including your ab routine.
There are a wide range of resistance band core exercises you can add to your repertoire. And while you can find many types of resistance bands, which offer varying levels of resistance, we love those with handles for these core exercises.
The Benefits of These Resistance Band Core Exercises
“Resistance bands are so great—they improve mobility, and they force you to slow down your movement and focus while enhancing your stabilizing muscles,” Amber Rees, chief instructor at Barry’s in New York City and cofounder of the Brave Body Project, tells Runner’s World.
Rees designed this workout so you can work your lower back, hips, and pelvis together to strengthen your core and help you become a better runner. It’s crucial for runners to work their core, as it’s the power center of your body and aids in driving your body forward.
How to use this list Perform each resistance band core exercise for 20 reps. Complete 2 to 3 rounds of this circuit, resting as needed.
Each move is demonstrated by Rees in the video above so you can master the proper form. You will need a resistance band with handles. An exercise mat is recommended.
Sit-Up
- Lie faceup with knees bent, feet flat on the floor, arms straight out holding the resistance band above chest. (Resistance band should be folded as much as you need so there is tension on it.)
- Engage core muscles to sit up so that shoulders are directly above hips.
- Slowly lower back down.
- Repeat.
Boat Pose to Hollow Hold
- Start in a seated position with knees bent. Wrap the resistance band twice around feet and hold one handle in each hand. Lift feet off the floor, keeping knees bent.
- Straighten arms out in front of you, next to knees. Torso will naturally fall back slightly, but don’t let the spine round. This is boat pose—the starting position.
- From here, extend legs straight out, lowering feet a few inches off the ground, and extend arms above head, biceps next to ears.
- Engage core—think belly button to spine—while pressing lower back into the mat and looking straight ahead.
- Return to boat pose.
- Repeat the sequence.
Seated Trunk Twist
- Start in a seated position with legs straight out in front of you, the resistance band placed around the feet. Hold both handles together with both hands.
- Extend the spine to keep back straight.
- Pulling belly button to spine, twist to the right.
- Return to the center and twist to the left.
- Continue alternating.
Side Bend
- Start standing with feet shoulder-width apart. Make a loop with the resistance band and step on the band with the left foot. Hold both straps in left hand at desired location to provide preferred amount of resistance. Place right hand behind head.
- Keeping chest up and back flat, bend sideways at the waist to move torso to the right.
- Return to center and bend sideways at the waist to move torso to the left.
- Repeat for 10 reps.
- Then switch the resistance band to right foot and right hand.
- Repeat for 10 reps (for 20 total reps).
Woodchop
- Stand with feet shoulder-width apart and place left foot on top of the resistance band. Grab the handle of the resistance band and bring it toward the left knee.
- Contract abs as you stand up and bring the handle diagonally upward across body. Move slowly to maintain control.
- Lower band to left knee.
- Repeat for 10 reps.
- Repeat on the opposite side for 10 reps (for 20 total reps).
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
