45 Minutes Beginner Abs Workout with Resistance Bands
A 45 minutes strength workout targeting your abs using resistance bands equipment. 3 exercises, 14 total sets, designed for beginner lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Anchor the band above and behind you, kneeling on the floor.
- Hold the band at your shoulders or behind your neck.
- Crunch your torso down by flexing your spine, pulling your ribs toward your hips.
Anchor the band at chest height to a rack or sturdy post and stand sideways.
Form cues
- Anchor the band at chest height to a rack or sturdy post and stand sideways.
- Hold the band with both hands at your chest, then press straight out until your arms are fully extended.
- Keep your feet shoulder-width apart and squeeze your glutes for stability.
Finish strong — take the last set close to failure.
Form cues
- Stand sideways to a cable machine with the handle at chest height.
- Hold the handle at your chest with both hands.
- Press the handle straight out in front of you — resist the pull trying to rotate you.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.