All you need is 12 minutes, a resistance band and a partner to strengthen your deep core

One of the best ways to strengthen your core is to tag in a friend, grab a resistance band and challenge your abdominal muscles the way they have to work in real life.

That means working to keep you stable, balanced and your spine protected.

Exercising with a friend rather than solo, according to a 2019 study, could also improve your mental wellbeing—something I’m sure you'll discover during this fun follow-along workout.

Designed by trainers Matt Van Mol and Cyan Koay, co-founders of Strong Band, this four-move routine is guaranteed to strengthen your entire core and get you smiling.

“This 12-minute routine trains your core the way it was designed to work: under tension and through a range of different movement patterns,” Van Mol tells Fit&Well.

Working with a partner, he adds, will ensure you don’t slacken off mid-set.

“With someone on the other end of the band, either pulling it away from you, or bracing so you can move with a strong core, you can’t fake it,” he says.

“Performing these partner workouts consistently will help you develop real-world, functional core strength that supports you in everything that life throws at you.”

How to perform this core workout

The four exercises Van Mol and Koay have selected in this workout are designed to stress test a wide range of the core’s key functions.

“Dead bugs challenge anti-extension and towel pull-ups improve lower back strength,” explains Koay.

“While side plank rows work on lateral stability and Pallof presses using your partner as the anchor build control through rotation.”

It might sound technical, she adds, “but it is designed to flow and meet you where you are at, no matter your current level of ability”.

Before hitting play on the follow-along video below, assign you and your partner the number one or two. Partner one will follow the male trainer, Van Mol. Partner two will follow the female trainer, Koay.

Try to keep pace with the trainers in the video, resting as needed.

You can use this workout as a standalone session or tag it onto the end of a full-body routine as an effective core-focused finisher.

Van Mol suggests aiming to perform it once or twice a week.

In the video, the trainers refer to “progress lines” on the band that help determine the amount of tension you’re working against. Progress lines are what separate Strong Band’s resistance bands from other brands, but you can still get just as effective a workout using a regular long-loop resistance band.

Van Mol and Koay also use two bands. One provides medium resistance and the other light resistance, so bear this in mind if you have a few bands to choose from.

Here’s the workout as a follow-along YouTube workout, posted on Strong Band’s channel, followed by form guides and reps for each exercise, in case you’re in the gym and can’t easily watch the video.

Watch the follow-along core partner workout

Partner Core | 12 Minute Resistance Band Workout - YouTube

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Exercise guides

1A. Banded dead bug

Sets: 2 Reps: 8 each side

• Place your exercise mats end to end and lie on your backs, with your heads next to each other.
• With both of you holding one end of the band in both hands, raise your arms straight up—there should be a challenging amount of tension in the band; adjust your positions until this is the case.
• Lift your legs and bend your knees to 90° until your knees are directly above your hips and your shins are parallel to the floor.
• Engage your core and gently press your lower back into the floor—this is your starting position.
• Exhale as you extend and lower one leg slowly, tapping your heel on the floor.
• Inhale as you return to the starting position.
• Repeat with the opposite leg.
• Continue, alternating sides with each rep and trying to move in unison.

1B. Banded pull

Sets: 2 Reps: 8

• Flip over onto your fronts, still both holding the band.
• Lift your chest and your feet slightly off the floor, and squeeze your glutes to stabilise your body.
• Pull the band into your chest like a row or pull-up.
• Hold briefly at the end of this range, then extend your arms back to the start position.
• You can either lower your chest and feet to the floor between reps or, for hold the raised position for an extra challenge.

2. Knees-down side plank with row

Sets: 1 Reps: 8 each side

• Use a lighter band if you have one for this exercise.
• Lie on your side, facing your partner, propped up on your forearm, with your knees bent and feet behind you.
• Engage your core and squeeze your glutes, then lift your hips so your body is in a straight line from your shoulders to your knees.
• Both of you should hold one end of the band in your top hand—this is your starting position.
• Partner two holds their end of the band by their hip and acts as the anchor point, and partner one pulls the band just past their hip, keeping their elbow tucked into their body.
• Partner one performs eight reps, then swaps roles with partner two.
• Complete all reps on one side, then change sides.

3. Pallof press with rotation

Sets: 1 Reps: 8 each side

• Stand side by side with your partner, with your feet hip-width apart and a slight bend in your knees.
• Both of you should hold one end of the band in both hands, with your fingers interlocked, and your arms extended in front of you at chest height.
• Step away from your partner to create tension in the band.
• Partner one should step to the front of your mat and partner two to the back of your mat—or if not using mats, position yourself so partner one is a bit in front of partner two.
• Keep your arms straight throughout as partner one brings their hands to their chest, then pushes out and rotates away from partner two as if in a woodchop motion.
• Return the band to the start with control.
• At the same time, partner two should be keeping their arms outstretched, hands in front of their chest, bracing against the force created by partner one.
• Keep your shoulders relaxed and breathing steady throughout.
• Partner one performs eight reps, then swaps roles with partner two.
• Complete all reps on one side then swap sides and repeat.

About our experts

About our experts

Cyan Koay and Matt Van Mol

Cyan Koay and Matt Van Mol are CIMSPA-qualified personal trainers who specialize in strength training, rehab and longevity using resistance bands. Together, they co-founded Strong Band, a resistance band brand with Progress Lines printed on the bands to help users set up consistently and track progress as they get stronger and more mobile.