You might not believe even the best resistance bands can do much for burning belly fat and strengthening your core, but when used correctly these simple, portable and thoroughly underrated bits of kit can work wonders for your overall physique.
However, it’s a sad fact that reducing belly fat takes more than a handful of exercises. To really burn fat and get a glimpse of abdominals, you need to be in a sustainable calorie deficit. Put simply, that means consuming less calories than you burn. When done consistently over time, you’ll slowly but surely start to see a reduction in belly fat.
Then, 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 the best resistance band exercises come in.
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At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For almost 20 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors – in the form of the monthly Men’s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. These resistance band exercises to reduce belly fat and strengthen your core were compiled by Charles Ingell, a personal trainer and the owner of CrossFit Vauxhall.
Resistance band exercises to target your abs and burn body fat
- Band pallof press
- Band side plank raise
- Band wood chop
- Band deadbug
- Band plank pull through
- Band side bend
- Band thruster
- Band kettlebell swing
Keep reading for full exercise instructions.
Band pallof press
| Reps | 12 each side |
| Rest | 60 secs |
| Sets | 3 |
Why I like it: This is an ‘anti-rotational’ core drill and it’s fantastic for overall core stability and strength.
- 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
Band side plank raise
| Reps | 20 each side |
| Rest | 60 secs |
| Sets | 3 |
Why I like it: This is fantastic for developing strength and muscle definition in the obliques – your ‘side abs’ – while also demanding strength adaptation of the shoulders.
- 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
Band wood chop
| Reps | 20 each side |
| Rest | 60 secs |
| Sets | 3 |
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.
- Attach your band to a pole at chest height and step away from the pole to create some tension on the band
- Rotate the band across the body towards the opposite hip, keeping your arms straight
- Keep your shoulders and hips square, while pausing for a second before returning to your starting position
Band deadbug
| Reps | 12 each side, alternating legs |
| Rest | 60 secs |
| Sets | 3 |
Why I like it: The deadbug is commonly used for its ability to create strength through the core, lower back and hips. As a result it’s great for preventing lower back injury by creating good core and hip strength.
- 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
Band plank pull through
| Reps | 8-10 each side |
| Rest | 60 secs |
| Sets | 3 |
My top tip: Imagine you are resting a glass of water on your lower back which you don’t want to spill. Keep your hips level or you’ll spill the water.
- Set up your band low to the ground
- Grab hold the end of your band with the hand furthest away from the band
- Aim to reduce any shifting or rotation through your core and hips as you pull the band across and underneath your body. Pause before returning to your starting position
Band side bend
| Reps | 20 each side |
| Rest | 60 secs |
| Sets | 3 |
My top tip: Do not bend your arm during this movement, as that will shift the emphasis to the arm rather than the oblique muscles.
- Hold one end of your band and step onto the other end. Remember that the more of the band you step on the more tension you’ll create
- Keeping your shoulders and hips square, let the band pull your arm down the side of your leg to around knee height
- Then actively and rapidly stand to your starting position keeping the arm straight
Band thruster
| Reps | 10-20 |
| Rest | 60 secs |
| Sets | 3 |
Why I like it: This is a full-body movement that will get your heart rate going and torch through a serious amount of calories.
- Step onto your band and pull the other end to your shoulders with your palms facing the ceiling
- Lower yourself into a squat so that your hips break parallel
- Return to standing and when your hips extend, press the band up over your head in line with your torso until your elbows are locked out
- Return your hands back to your shoulders and proceed to the next rep
Band kettlebell swing
| Reps | 10-20 |
| Rest | 60 secs |
| Sets | 3 |
My top tip: Focus on a quality hip hinge and producing maximal power with each swing.
- Secure the band round a kettlebell by looping it through the handles from both directions
- Stand on the other end of the band
- Send your hips back into a hinge as you pick up the kettlebell and swing it back in between your legs, keeping your midline engaged and back straight without rounding or arching
- As you bring your hips forward, squeeze your glutes and let the kettlebell come to eye height before returning down into the next rep
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