5 Banded Core Exercises to Strengthen Your Midsection

By guest blogger Dr. Dan Luczka, PT, DPT, CSCS

When you picture someone with a strong core, what do they look like? Do they have a six pack? An eight pack? A TEN pack?! Alright there’s no such thing as a ten pack, but the point is that most people think having a strong core means movie-style abs when that really is not the case.

Having a six pack does not require serious abdominal muscle development, it requires a low body fat percentage. While a low body fat percentage may look nice it does not nearly deliver the same benefits as having a strong core.

A strong core provides lower back stability, enhanced flexibility, improved balance and coordination, and can even help you run a faster mile! Basically having a strong core helps unlock more of your potential, so let’s jump into five easy exercises you can incorporate into your workouts to help strengthen your core.

  1. Renegade Rows
  2. How to perform:
        1. Start in a pushup position with an exercise band wrapped around both wrists.
        2. Keeping your core tight and back straight, lift one hand straight up until your palm is even with your pectorals. Keep your elbows tight to your body.
        3. Hold your hand there for a second and then slowly bring it back down to the floor. Repeat this process 10 times alternating sides and perform 2 sets.
     
  3. Dead-Bugs
  4. How to perform:
    1. Lay on your back with your arms straight up towards the ceiling. Raise your legs and bend your knees to form a 90° angle. Wrap a band around both feet on your toes.
    2. Bring one arm and opposite leg down towards the floor without letting them touch the ground. Hold this position for a second and bring both the arm and leg back to the starting position. Repeat this process 10 times alternating sides and perform 2 sets.
     
  5.  Mountain Climbers
  6. How to perform:
    1. Start in a pushup position with an exercise band wrapped around both feet on your toes.
    2. Keeping your core tight and back straight, bring one knee up to your chest, hold for one second, and then bring it back to the starting position. Repeat this process 10 times alternating sides and perform 2 sets.
     
  7. In-Outs: Lower Body
  8. How to perform:
    1. Start in a pushup position with an exercise band wrapped around both feet on your toes.
    2. Keeping your core tight and back straight, lift one leg and bring it out to the side. Touch the ground with your toes and then bring the leg back to the starting position. Repeat this process 10 times alternating sides and perform 2 sets.
     
  9. In-Outs: Upper Body
  10. How to perform:
    1. Start in a pushup position with an exercise band wrapped around both wrists.
    2. Move one hand out to the side and then bring the other hand over to match.
    3. Repeat this process 10 times alternating sides and perform 2 sets.

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Incorporating workouts that develop a strong core is the foundation to any exercise program. Not only will a strong core help achieve heavier lifts, but it also goes a great way to prevent injuries from exercise. Try incorporating some of the exercises discussed to see some beneficial results.

Dr Dan LuczkaAbout the Author
Dr. Dan Luczka, PT, DPT, CSCS
Doctor of Physical Therapy
Dr. Dan Luczka opened InstaCare Physical Therapy in West
Chester, PA to provide one-on-one quality care exclusively by
doctors of physical therapy, rather than physical therapy aides.
Visit https://www.instacare.health/ for more information and to
schedule a telehealth appointment.

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