We all love a good abs workout. Whether it’s a plank hold, oblique crunch or a good old sit-up, core workouts are often short, spicy and yield huge benefits. A strong mid-section is vital for maintaining good posture, a strong spine and helping to prevent injury. It also helps us in our other fitness endeavors; everything from running to rock climbing requires decide core control.

Despite knowing the benefits, however, many of us neglect core workouts in favour of endorphin-pumping cardio or exhausting strength sessions. When we do concentrate on abs, it often involves neck-cricking moves that feel like their doing more damage than good. And that’s where the good old resistance band comes in.

“I love using resistance bands to challenge my own workouts and those of my clients – they are so versatile,” says celebrity fitness trainer and ex-dancer Louisa Drake. “They are affordable, portable and come in a range of resistances to suit all fitness levels, and you can simply pop one in your bag and take it anywhere to get a great workout.”

“Resistance bands are kind on joints and hard on muscles,” explains Drake. “They’re able to target and isolate certain muscle groups, increasing their performance and working more places for that satisfying burn. By using resistance bands, you get plenty of emphasis on stability and the eccentric (muscle lengthening) contraction, giving you better postural balance with more balance on the whole core.”

Let’s see how it’s done. 

Controlled roll-up using a long resistance band

“This move is a real challenge for the abdominal muscles and much more effective than traditional crunches,” says Drake. “It requires flexibility, strength and the coordination of breath and movement. In this case, the band really supports you on the upward part of the motion. It gives you a reverse curl on your way down, strengthening your back and core while easing the upward motion. Aim for a smooth and controlled movement.”

How to do them

1. Start seated on the floor and loop a resistance band around your feet, holding on with both hands. Your posture is a seated, straight spine.
2. Inhale to begin, exhale and slowly roll your spine down to a supine (lying) position, scooping your abdominals inward toward your spine. You can breathe through the movement as much as you need to.
3. To return, inhale and tuck or nod your chin, as you exhale begin rolling up back to a seated position, with control. Keep your arms as straight as possible so that the work doesn’t move to the biceps.
4. Complete for 30-60 seconds.

Banded wood chop 

“This is a great standing core stabilisation exercise which helps strengthen the core via rotational movement,” says Drake. “It simultaneously challenges the stability of multiple muscles in your trunk, hips and shoulders.”

How to do them

1. Do your best to rotate/twist from the torso first before pulling the band with your hands.
2. Stand in a split stance, with your forward foot anchoring one end of the long resistance band.
3. Place both hands on the other end of the band. Rotate in the direction of the back leg, lifting the arms to stretch the band as you keep your shoulders down, core tight and hips stable.
4. Complete for 30-60 seconds each side.

 Toe taps using a loop band

“These are accessible to most body types – even people with back pain, as it doesn’t put extra pressure on your lumbar spine as crunches do,” advises Drake. “This exercise activates the stabilising muscles deep in your core, specifically the transverse abdominis and your rectus abdominis (the six-pack muscles).”

How to do them

1. Place a light loop band around both knees and thighs. Lie on your back with your knees bent, feet on the floor, arms alongside your hips.
2. Exhale and lift one leg up to table-top (90-degree bend at knee) then on your next exhale breath, lift the other leg.
3. Inhale and slowly lower your right foot towards the floor or ‘tap’. 
4. Exhale to lift the leg back up to table-top. Keep the 90-degree bend in the knee as you lower and lift. 
5. Keep your head and neck relaxed on the mat for the entire duration of the exercise. If you feel pain in your back, lower your legs only as far as you can without aggravation - you don’t have to touch the floor to experience benefits.
6. The advanced progression involves tapping both feet to the floor at the same time as you keep your lower back pressed into the ball or mat. To really challenge your core, maintain the 90-degree angle at the knees. Try simply turning your palms up or reaching arms to the ceiling while performing this exercise to test your balance and core stability.
7. Alternate for 30 to 60 seconds.

Bicycles with a twist using loop band

“This exercise targets your whole core - abdominals, hip flexors and obliques,” says Drake. “By adding the band, you’re bumping up the resistance even more than a regular bicycle crunch.”

How to do them

1. Lie flat on your back with the loop band around your feet and hands behind your head. Exhale and curl head, neck and shoulder blades up to look forwards.
2. Keep breathing and anchor your lower back to the floor or imprint the spine.
3. Press/push one leg out as the other knee pulls towards the opposite elbow. Really focus on anchoring the pelvis down to the floor and rotating and lifting the elbow to the opposite knee.
4. Complete 30 to 60 seconds.

 Plank to bear plank with loop band

“This is an intense plank variation that fires up your whole body and challenges your core,” says Drake. “It will fire up your deep core stabilisers that protect your spine and improve the overall stability of your lower back.”

How to do them 

1. Start on all fours, hands under shoulders, with a loop still placed around your feet with your knees at a 90-degree angle. 
2. Keeping your back flat, exhale and lift your knees just a few inches off the floor.
3. Keep breathing as you step your right foot then left foot out to a plank position, then bring one knee forward and then the other under hips - still hovering the knees a few inches off the floor. Pause, then lower the knees and return to the start position.
4. That’s one rep. Beginners: take your time and gradually build up to several reps without resting on your knees.
5. Complete 30 to 60 seconds.

Images: Getty