Did you know that you can incorporate resistance band training into your core workouts? Try these exercises with resistance bands for an extra challenge!
Strengthen Your Core with Resistance Band Training
How to Add Resistance Band Training in Compound Lifts?
Core workouts are not limited to crunches. Compound lifts such as deadlifts and squats can improve your core workout with the help of resistance bands for an added challenge. Here are some examples of how you can incorporate resistance band training with compound lifts:
1. Resistance Band Deadlifts
First, place the barbell on a squat rack and attach the resistance band across the end of the bar and hook it up to the bottom of the rack. Stand in the center of the squat rack. Grab the bar and squat down. Stand up using your leg muscles and pull up the bar. Lean the upper body backward with your hips out when you reach the top. Lower the barbell down to the ground.
2. Simple Deadlift
Place the resistance band in the middle of both feet. Use a stick to pull up the resistance band. Slightly bend with palms facing the body. Pull up the body using your core until in an upright position. Keep the arms and back straight. Lower down the torso to the starting position by pulling the hips back.
3. T-Rotation Lunge
With the resistance band on both hands, raise both arms in front of you. Stand with feet hip-width apart. Step the right foot back, and then stretch the bands in front of the chest. Repeat these steps with the other leg.
4. Unilateral Squat
Place the resistance band in the middle of the left foot and loop both ends on the left wrist. Stand with feet hip-width apart. Hold out both arms in front of you with palms facing down. Squat down while pulling up the resistance band. Repeat the same steps for the right leg and arm.
How to Add Resistance Band Training in Weighted Carries?
Weighted carries involve a heavy equipment such as a dumbbell, kettlebell, barbell, or weighted vests. Resistance band training for arms and legs is incorporated with weighted carries to focus on your core. Here’s how to use resistance bands with weight carries:
5. Farmer’s Walk
The farmer’s walk is the most popular type of weighted carry exercise. This involves simply walking around while holding a heavy tool such as a barbell. Place the resistance band on the knees. Slowly bend down the body with knees bent to get the weighted carries such as a dumbbell. Stand in an upright position with feet as wide as the hips. Walk forward with both hands holding weighted carries.
6. Suitcase Carry
The suitcase carry is similar to the farmer’s walk. The difference is the weighted tool is only carried in one hand. Place the resistance band on the knees or at the ankles. Bend down with knees bent to lift the weighted carries with the right hand. Stand in an upright position. Walk forward while keeping the resistance band on the knees or ankles. Repeat the same steps for the left hand.
7. Waiter’s Walk
The waiter’s walk is just like the farmer’s walk but with both arms up in the air. Place the resistance bands on the arms. Bend down to get the weighted carries and lift both arms straight in the air. Walk forward while keeping both arms up in the air. The arms should be as wide as the shoulders.
Bonus: Exercises with Resistance Bands
Single-Leg T Row
Place the resistance band in the middle of the right foot. Hold the band using the left hand. Lean the body forward and lift the left knee. While in this position, lift the band using the left hand. Repeat these steps on the other foot.
T-Shoulder Raise
Place the resistance bands on both hands. Stand straight with feet apart as wide as the hips. Lift both arms and extend the resistance band.
Watch the video below for more moves to add to your core routine:
If you don’t have resistance bands yet, it’s high time to get one. It’s a great tool to make your workouts more challenging. What we love about resistance bands is they’re travel-friendly, affordable, and very effective in giving you that extra resistance you need. When used properly, resistance bands can give a full-body workout that helps boost stamina, strength, and flexibility.
How do you use resistance bands to tighten up your core? Share your experiences in the comments section below!
Up Next: What Is Resistance Training (And How to Get Started!)