Charles Ingell is a personal trainer and the owner of CrossFit Vauxhall. He recommends the following resistance band exercises to strengthen your core
Used correctly, resistance bands – simple, portable and thoroughly underrated bits of kit – can work wonders for your overall physique. For the ripped midsection you’re dreaming of, it’s time to strengthen and build the various muscles that make up your core – which is where these moves come in.
BAND PALLOF PRESS
Reps: 12 each side Rest: 60 secs Sets: 3
• Attach a loop band to a vertical bar at chest height.
• Hold the band with both hands to your chest, stepping away from the bar to create tension in the band.
• Slowly press the band forwards, pausing at the top of the rep with arms at full reach.
“This is an ‘anti-rotational’ core drill, and it’s fantastic for overall core stability and strength,” says Ingell.
BAND SIDE PLANK RAISE
Reps: 20 each side Rest: 60 secs Sets: 3
• Attach the band to an upright pole as low to the floor as possible.
• Set up in a side plank, resting on the forearm with your elbow directly under the shoulder.
• Push the hips towards the ceiling rapidly, resisting the tension on the band.
• Pause at the top, before slowly returning towards the start position.
“This is fantastic for developing strength and muscle definition in the obliques – your ‘side abs’ – while also demanding strength adaptation of the shoulders,” explains Ingell.
BAND WOOD CHOP
Reps: 20 each side Rest: 60 secs Sets: 3
• Attach your band to a pole at chest height and step away from the pole, to create some soft tension on the band.
• Rotate the band across the body towards the opposite hip, keeping your arms fully straight.
• Keep your shoulders and hips square, while pausing for a second before returning to your starting position.
Not only is this great for core strength, but it will also improve hip mobility and lower back health. Equally, rotation exercises will help to reduce the risk of injury in sports played outside of the gym.
BAND DEADBUG
Reps: 12 each side, alternating legs Rest: 60 secs Sets: 3
• Start with your band low to the ground, setting yourself up on the floor lying flat, making sure your lower back is in full contact with the floor.
• Hold the band overhead with completely straight arms and tension in the band. The more tension, the more challenging this exercise will be.
• Starting with a bend in the knees with the knees over the hips, slowly extend one leg at a time, maintaining good tension in the band and arms fully straight.
• Hover the heel of the extended leg just above the floor without it touching the ground before returning to its start position.
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