4 Best Band Exercises For a Strong Core

Core Training vs. Ab Training

Effective core training is essential. Not only can a strong, well-developed core look great and for many is a cornerstone to an aesthetic physique, it also goes beyond just the visual appeal.

A well-developed core plays a vital role in almost all movements, both in and outside of the gym. As the link between the upper and lower body, a strong core is required to stabilise the hips and spine to assist in both movement and exercise, as well as preventing injury. 

Many people spend time doing ‘ab training’, whether in the gym at the end of a workout or at home on a yoga mat. Whilst performing exercises directly targeting your abdominal muscles is a great idea, many people’s approach involves them training primarily their rectus abdominis, also known as the 6-pack muscles. Although this can be mildly effective for aesthetics, it’s a fairly poor technique for developing a strong core capable of protecting the lower back, combating postural dysfunctions and helping you to stay strong and mobile as you get older.

For Best Results 

To see optimum results, we should be training our core for both function and stability. There should be a heavy focus on training our core muscles as stabilisers, rather than ‘movers’.

Training to improve our core stability will mitigate injury and create a better foundation to produce force in both the upper and lower body. Assuming body fat is low enough, this will develop a more aesthetic looking midsection.

The Training Approach

There are 3 primary categories to focus on when training the core directly:

• Anti-extension - Resisting extension of the spine

• Anti-rotation - Resisting rotation of the spine

• Anti-lateral flexion - Resisting lateral flexion of the spine

Let’s Get Into the Exercises!

First up we have the classic Banded Deadbugs which is both an anti-extension and anti-rotation exercise. For this exercise, you want to perform for 20-seconds each set and increase from there.

• It’s vital that you keep your lower back pinned onto the ground throughout. This will ensure tension is placed onto your core.

• Lifting your head up is optional, I often recommend doing so if it’s pain-free and helps keep your lower back flat to the floor.

• Slow the movement down, there’s no rush. Alternate extending the legs at a consistent pace.

• Stick to 20-seconds and increase from there to avoid you rushing to finish the set when it burns… which it will!

Next is the Banded Hollow Pull-over (anti-extension). To perform this exercise, you want to start with 20-seconds per set and increase from there.

• Similarly to Deadbugs, you must maintain a flat low back throughout to hold tension in the right areas. 

• Head lifting up is optional, do so if it helps you maintain position. 

• Ensure enough tension in the band to challenge you.

• If you’d like to progress this movement, try performing it with straight legs.

Here we have the Banded Side Plank Row (anti-lateral flexion and anti-rotation). For this exercise, you want to do 10 reps on each side and progress from there with either more reps, or a stronger band.

*Remember to always perform this exercise on both sides!

• Hold the side plank position throughout, body in one straight line and engage the glutes.

• Split foot stance or stack feet.

• Maintain an active supporting arm, push into the floor to avoid sinking into the shoulder joint and ensure that your elbow is directly under your shoulder.

• Slow controlled banded rows with challenging tension.

To finish with one of my favourites, it’s the Banded Tall Kneeling Pallof Press (anti-rotation bias). We’re going to follow the same process as the previous exercise: 10 reps on each side and progress from there with either more reps or a stronger band. Don’t forget to do both sides, too!

• Knees under hips, engage glutes to keep hips forward stacked directly above knees and under shoulders.

• Keep the rib cage down with mild tension through your abs, and mild tuck of the pelvis to maintain a stable midsection throughout.

• Controlled press from upper abs out in front with a full arm extension.

• The aim here is to resist the band from rotating your torso towards the anchor point.

I Hope You Found This Article Helpful!

There you have it - 4 band-only exercises you can use to start developing a strong core! Let me know how you get on with adding these exercises into your next workout @olliethompsonhealth