Your body tasks your core muscles with spinal stability, posture and improvement of your appearance, but performing the same set of core exercises causes burnout and boredom. After awhile, your core muscles know the routine, and act on autopilot. Resistance band core workouts surprise your midsection muscles, keeping them challenged, alert and active.
Band and Ball
The stability ball abdominal curl takes the crunch to the next level, by adding a balance challenge to the exercise. When you add an elastic resistance band, you also add a strength challenge. The elasticity of the band also encourages the smooth movements required for effective core exercise. Fold the band in half, and secure its center to a stable attachment point. Sit on the stability ball with your back to the attachment point, an walk your feet forward until your lower, middle and upper back rest against the ball's surface. Drape each end of the band over each shoulder, and flex your upper torso, drawing your ribcage toward your pelvis.
Oblique Row
Your oblique muscles control rotation — an important movement in athletic and daily-life activities. The oblique row engages your obliques in conjunction with your rhomboids, which pull your shoulder blades toward each other. Sit upright with your knees bent, and your toes flexed and lifted from the floor. Wrap the band around your feet, crisscross it at the center and hold each end with each hand. Bend your right elbow, flex your spine and rotate your upper torso, so that your right elbow moves toward your right hip. Maintain resistance in the band by keeping your left arm straight. Return to center and repeat the exercise on the other side.
Crouching Tiger
Just when you thought that the prone plank was a difficult exercise, the crouching tiger enters and redefines the meaning of the phrase "challenging core exercise." Assume a pushup position, and place an exercise tube around your feet. Crisscross the band and hold each handle with each hand. Tighten your abdominal muscles, bend your knees and push your hips back so that the align with your heels. Straighten your legs and return to the starting position.
Band Rotation
This variation of the traditional standing-rotation exercise challenges your balance, which in turn engages your deeper core muscles. Secure the band to a stable attachment, and stand sideways, with your right hip closest to the attachment point. Hold the band just below chest height, keeping both arms straight. As you bend and lift your right knee, simultaneously rotate your upper torso to the left. Lower the leg to return to the starting position. When you complete one set, face the opposite direction to work the other side.
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