Effective abdominal training does not have to be complicated. By focusing on the three key functions of the core, anti-extension, anti-rotation, and anti-flexion, you can build a strong and stable midsection that supports performance in the gym and everyday life. At AIM Athletic in Langley, whether in personal training, small group training, or active rehab, we ensure that core training is purposeful and directly benefits our members’ movement and strength.
One of the simplest ways to train the core effectively is by incorporating resistance bands. Bands provide variable resistance, meaning the load increases as the band stretches. This creates a unique challenge for the muscles without requiring heavy weights or large equipment. While bands will not replace traditional strength training, they offer a versatile option for adding variety to core workouts while maintaining a high level of engagement and intensity.
Here is one of my favorite core workouts using bands. It targets all three primary functions of the core while incorporating movement in all three anatomical planes.
Miniband Dead Bugs – 3 sets of 10 reps per side with a two second isometric hold
Paloff Press – 3 sets of 6 reps per side with a five second isometric hold
Band Resisted Tea Pots – 3 sets of 10 reps per side with a two second isometric hold
Miniband dead bugs take place in the sagittal plane and are one of the best exercises for building core stability and preventing back injuries. They help reinforce a strong and stable spine, making them especially beneficial for members in active rehab. The goal is to fully extend the opposite arm and leg while keeping the lower back in contact with the floor, resisting extension through the rectus abdominis.
The Paloff press operates in the transverse plane and is one of the best core exercises for developing anti-rotational strength. It also has the advantage of being performed in a standing position, making it more applicable to real-life movements and sports. Training the core while standing better prepares members for tasks that require stability and control, from lifting weights to carrying groceries. This exercise also strengthens the deep transverse abdominis muscles, sometimes called the body's internal corset, which play a key role in stabilizing the spine during athletic movements.
Band resisted tea pots target the obliques while training the body in the frontal plane. Unlike the common version of this exercise, which uses a dumbbell or kettlebell, this variation requires the band to be fixed to the floor. As the band stretches, it creates a greater demand for resisting lateral flexion, reinforcing stability and control while standing. This movement directly translates to real-world situations where core strength is needed to resist external forces, making it a great addition to both small group and personal training sessions.
While bands can provide an effective training stimulus, they are not superior to traditional weight training. One of the biggest advantages of using bands is their convenience, they take up little space, are more affordable than free weights, and allow for creative exercise selection. However, they lack the ability to track progress in the same way as traditional strength training. When lifting weights, members can see improvements by adding more weight to the bar or increasing repetitions. With bands, resistance levels are harder to quantify, and as bands wear out, their elasticity changes over time.
At AIM Athletic, we use bands strategically to complement traditional strength training. Whether working with members in active rehab to rebuild strength or programming core work in small group training sessions, our goal is to ensure that every exercise serves a purpose. A strong core is essential for lifting, moving, and performing daily tasks with confidence, and the right approach to training will help members build the strength they need to perform at their best.
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