5 Mini-Band Abs Moves That Will Light Up Your Core Right in Your Living Room
There are plenty of ways to get creative with your usual core workouts. Take mini bands, for example. They allow you to kick basic exercises like planks and bicycle crunches up a notch so you’ll really feel your muscles burning.
“Resistance band exercises are a highly effective way to strengthen the core,” Hollis Tuttle, director of instructors at CityRow in New York City, tells Bicycling. “Plus, bands are affordable, easy to transport, and can be used in a variety of ways.”
But why even focus on building a strong core? Your legs are the body parts that do all the pedaling, right?
“Building core strength and stability enables cyclists to maximize their power output and perform at a higher level, giving them a competitive edge,” Tuttle says. “Additionally, a strong core can help stabilize other week areas to reduce the risk of injury.”
Tuttle created a five-exercise mini-band circuit that’ll target all of your core muscles, so you can boost your speed and endurance on the bike.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
How to do it: Perform each exercise for 30 seconds with 10 seconds rest in between. (Use the 10 seconds of recovery time to transition into the next exercise.) Complete two to three rounds, and take a one-minute break between each round.
Bear Crawl
Start in a push-up position with hands shoulder-width apart and legs directly behind you, knees bent. Mini band should be around both wrists. Push toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling. Alternate moving arms and legs while keeping back straight. Crawl forwards and backwards.
Alternating Single Leg Lift in Plank Position
Start in high plank position with mini band around ankles. While squeezing glutes and core, lift left leg, then right leg. Repeat.
Plank Jack
Start in high plank position with mini band around ankles. While squeezing glutes and core, jump both legs out and back to center. Repeat.
Side Plank With Abduction (Right and Left)
Place mini band around ankles. Lay on your side with your forearm flat on the floor and elbow directly under your shoulder and both legs extended straight out with one foot stacked on top of the other. Brace core and lift hips up off the floor to form a straight line from head to toes. While squeezing core and glutes, lift top leg up so it’s in line with your shoulder. Lower back down. Repeat, then switch to other leg.
Bicycle Crunch
Place mini band around feet. Lie faceup with both hands behind head, legs bent, and feet flat on floor. Lift right shoulder off mat to bring right elbow toward left knee, while extending right leg straight. Reverse to draw left elbow to right knee as you extend left leg straight. Repeat.
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