10 Best Resistance Band Exercises For Belly Fat

As a former professional athlete and hardcore weightlifter, I have found a new respect for resistance band exercises for belly fat and their ability to produce results. There are several different types of bands with multiple uses, with new bands emerging year after year. 

There are the tubed bands with handles, flat-ended rubber bands, heavy-duty pull-up assisted bands, and the fabulous fabric booty bands to name a few. They all are flexible, fun, and amazing when used properly. Resistance bands can be incorporated into any workout for additional resistance and results. 

The pros of the bands are that they are safe, affordable, convenient, mobile, and have a wide range of resistance levels and usage. They also improve mobility, flexibility, muscle strength, and stamina. Plus they help rehabilitate injuries.

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Here are the 10 best resistance band exercises for belly fat. Even though we can’t spot reduce fat, these will be beneficial for your weight loss journey and help you build your muscles. This way, as you lose belly fat, you’ll be able to achieve that desirable toned look! 

How Resistance Bands Help Your Workout

So let’s get down to the brass tax of the main reasons why people want to work out. 

  1. Lose Fat
  2. Gain Muscle
  3. Shrink Stomach
  4. Lower Blood Pressure
  5. Improve overall health

Resistance training can help you do all of these things. The bands give you the resistance needed to stretch, tone, and even build muscle mass. They’re also a cost-effective way to get a lower or upper body exercise in, as they’re fairly inexpensive.

Putting more muscle on your body makes it more efficient in burning fat. Using the bands in a circuit-type sequence, going from one exercise to another, for a prolonged period of time also makes them a great fat-burning tool as well. 

So let’s get started with the most targeted area that people want to shrink: their belly. To get the most bang out of a band workout to burn down that belly fat, I recommend getting one of each kind of band to get you more of a variety of exercises and workouts. Grab some bands with the handles, the flat open-ended rubber tubes, and a wide fabric booty band. There are literally hundreds of options to choose from online. Type in “resistance bands” in the search engine and check out the different varieties. Pick out the ones that fit your resistance levels and budget. You can get all three varieties for under $40. 

10 Resistance Band Exercises for a Strong Core

While you can’t spot reduce fat, your can target your core muscles in your workouts to strengthen your abdominal muscles. With a calorie deficit, this can help you with overall fat loss. Here is a list of awesome resistance band exercises that you can do anywhere that has a floor and a door ledge. 

I recommend that you get the approval of your family physician before starting any new exercise program and couple the workouts with a healthy diet and good hydration. These bands may be small, but they are fierce and can still cause injury if used incorrectly.

These resistance band workouts can be combined as one resistance band workout that works your upper and lower body. Or, you can incorporate these into your normal workout routine as a warm-up or for additional accessory work. 


Sit on the floor and slip the booty band over your legs to just above the knee. Put your hands behind your neck and alternate the opposite knee to the opposite elbow. 

Do the movement slowly, extending the bottom leg out completely straight while the other one is pulling against the resistance band towards the elbow. You will feel the resistance instantly.  

bicycles for belly fat

Do 10-15 reps each knee, exhaling as each knee bends and comes forward towards the elbow, inhaling on the exchange.

River Dancer

With the booty band above the knee and hands on the hips, raise one knee up and over the base leg. Tap the foot down to the floor on the other side of the base foot. Then lift the other foot off the floor, raising the knee up and over, tapping that foot on the other side of the base foot. All while hopping on your base toe, like the famous “River Dancers” main step, in a nice rhythm. 

river dancer

Do each set with 10-15 reps each leg, exhaling as the knee comes up. This resistance band exercise is bouncing on your toes so you get a little cardio plus a workout for your abs! 

The Skier

Using the tube-shaped bands with handles, secure the resistance band in a high position on a door hinge or other secure fixture, in the middle of the resistance band with the handles hanging down. If the edge of the support is sharp in any way, place a towel between the band and edge as not to cut the band. 

Turn towards where the band is secured. Keep the resistance band taut. Hinge your body over like you are bowing, and swim your hands down with your arms straight and towards your ankles, as if to be driving ski poles into the snow but with palms down. 


Lift back up slowly, inhale, then exhale while bending over, driving the bands back down towards your ankles, feeling the abdominals contract. Exhale on the downward movement. Begin with 10-15 reps, increasing as you are comfortable.

Baseball Swings

Use the tubes with the handles tied onto a secure foundation or split over the side of a door at about shoulder level. Grab both of the handles together with both your hands. 

Turn sideways and space your feet about three feet apart into a nice wide stance. Keep a sturdy grip on the handles. You are facing at a 90-degree angle away from the door. 

Step away from the base to take the slack out of the bands. With your body twisted towards the base, head forward, exhale and pull the handles across and in front of your body like you are swinging a bat, but with straight arms all the way across your chest and to the other side. Inhale and return to start position. You can keep your legs straight or slightly lunge from side to side as you pull the bands across and return them to starting position. 

baseball swings 1

Adjust your distance from the base where the resistance band is secured to where you can get the full twist away from the base but not at risk of breaking the resistance band. Repeat 10-15 times on each side. ‘

Tummy Tucks

At the same level of base as the Baseball Swings, grab the tube resistance band with handles and sit on the floor with feet facing away from the base. With your legs straight, make the bands tight. 

tummy tucks

Hold the handles to the sides of your head like you are listening to two seashells on each side. Exhale, bending your knees, crunching forward. As you release, inhale and come back, straightening the legs to counter the pull-back from the resistance band, and repeat and do 10-15 reps.

Flutter Kicks

Slip-on a lightweight booty band or tie a light resistance flat band around your legs at the ankle. Lie on your back and raise your feet about 6 inches off the ground.

flutter kicks

With your hands behind your head, do a quick little flutter with your feet up and down, and in and out, for about 30 seconds. Repeat three times or until you can’t keep your feet off the ground any longer. Keep your chin tucked down, exhaling with every other kick. These babies burn! 

Gator Bites

Using the lightest resistance booty band or tied flat band, place it around your ankles and lie on your side with your ankles touching each other. Open your legs just enough to make the band tight. 

gator bites for belly fat

Next, exhale and raise your leg up, creating a slight tension on the resistance band, then return to starting position. These are great for the obliques as well as the upper thigh. Make sure the resistance bands are lightweight. Repeat 10-15 times each leg, flexing those ab muscles when your feet are apart. 

Knee Raises

Tie the open-ended flat band to a secure foundation about three feet off the ground. Sit down on the ground with your feet facing the secure foundation. 

Tie one end of the bands around each ankle. Scoot back to where there is tension on the bands with your legs straight. Lay on your back, putting your hands under your hips to protect your lower back. 

Put both feet together and pull your knees to your chest, exhaling when your knees come up to your chest. Repeat nice and slow for 10-15 reps. 


With the tubed bands with the handles or the flat band, loop it around the highest point you can find. Go down on your knees, holding the end of the tightened band. 

Put your knuckles on your temples and crunch down toward your knees. It may take a few tries to find the right angle on this one, but it is well worth the effort. 

resistance band ab crunch

Exhale on the crunch, inhale on the return. Do 15-25 reps to start, making sure you are using a band that can handle the tension. 

Baby Crawls

With the fabric booty band slipped on above the knee, get down on your hands and knees. Begin to crawl. 

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When your knee comes up, exhale and thrust it forward like you are kneeing something hard, repeating with each time you crawl. Repeat 10-15 reps with each knee. If you do not have very much space, crawl forward a few steps, then back, then forward again. 

More Resistance Band Resources:

Best Back Stretches With Resistance Band

Best Resistance Band Exercises For Legs and Glutes

Nutrition Tips for Fat Loss 

When trying to burn stubborn belly fat, you have to incorporate eating a healthy diet along with doing the exercises consistently. You can work with a resistance band all day long to strengthen the abdomen, but if you are eating junk food and consuming large meal portions, you will be fighting an uphill battle and will be unable to “see” the results.

So along with the resistance band exercises, you also need to work on your “resistance” to eating fattening foods and incorporate cardio. This will help you lose stomach fat and lower your overall body fat percentage.

Foods to Enjoy in Moderation

Most of your belly fat is probably a large part of water. A great place to start to counter this water weight you are holding is to lower your sodium intake. Foods that are highest in sodium and should be avoided when trying to burn fat are:

  1. Excess Table Salt
  2. Pizza
  3. Bread
  4. Pretzels
  5. Fast Food Fried Chicken
  6. Cured Ham
  7. Potato Chips/Bagged Snacks
  8. French Fries
  9. Pepperoni
  10. Sausage
  11. Bacon
  12. Salted Nuts
  13. Canned soup/Canned vegetables (look for low sodium varieties!)

You can still eat these things, but enjoy them in moderation! Plus, be sure to drink plenty of water to help prevent water retention. This can help flush out the excess sodium.

Foods to Incorporate Into Your Diet

Nutritious foods that are low in sodium include:

  1. Fresh Fruit
  2. Fresh Vegetables
  3. Unsalted Nuts
  4. Eggs
  5. Salmon
  6. Quinoa
  7. Yogurt 
  8. Brown Rice
  9. Avocados
  10. Sorbet

In Conclusion

If you couple these workouts with eating healthy and other cardiovascular exercises such as running, walking, swimming, or jogging, then you can speed up results. This will help you create a lifestyle that will keep body fat down and metabolism high!

Remember: you can’t spot reduce fat. However, working on increasing exercise and adding more nutritious foods into your diet will help you reduce overall body fat levels to reveal a strong core. Enjoy your workout!

Photo of author

Shannon “Dallas” Hall

While competing as a professional athlete on the American Gladiators Television Show, in the sport of boxing, professional wrestling and fitness, Shannon also obtained certifications in personal training, sports nutrition and boxing instruction. She has over 30 years of experience in the industry and has trained hundreds of clients both online and in person, having tremendous success as a weight-cut specialist and fitness mentor to those who seek to improve their mental and physical wellbeing.


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