Band Aid

Used correctly, resistance bands - simple, portable and thoroughly underrated bits of kit - can work wonders for your overall physique.

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For the ripped midsection you're dreaming of, it's time to strengthen and build the various muscles that make up your core which is where these moves come in.

BAND PALLOF PRESS

Reps: 12 each side

Rest: 60 secs

Sets: 3

• Attach a loop band to a vertical bar at chest height.
• Hold the band with both hands to your chest, stepping away from the bar to create tension in the band.
• Slowly press the band forwards, pausing at the top of the rep with arms at full reach.

“This is an ‘anti-rotational’ core drill, and it’s fantastic for overall core stability and strength,” says Ingell.

BAND SIDE PLANK RAISE

Reps: 20 each side

Rest: 60 secs

Sets: 3

• Attach the band to an upright pole as low to the floor as possible.
• Set up in a side plank, resting on the forearm with your elbow directly under the shoulder.
• Push the hips towards the ceiling rapidly, resisting the tension on the band.