How to do a Mini Loop Band Around the World Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Around the World Plank
Instructions for Proper Form
This exercise is a more complex and challenging variation on the more standard Plank. Similar to Planks, the goal of this exercise is to stabilize your body. The added challenge is that you need to not only balance and raise one hand off the ground, but you then need to move that hand out away from you while pushing against the tug of a mini loop band. All of this leads to significantly more instability in this exercise that you need to engage your core to stabilize. This is a great variation for anyone looking to make their Planks more challenging.
- Place your hands on the floor with your arms extended directly underneath your shoulders with a band wrapped around both wrists. Raise your hips and knees off the floor to create a straight line from your shoulders to your heels. Move your right hand forward to the 12 o’clock position, laterally to the 3 o’clock position, and backward to the 6 o’clock position. Repeat with the opposite side.
Common Form Mistakes
Raised or Sagging Hips
Make sure you’re keeping your hips level, and a straight line from your shoulders, through you hips, to your heels. Raising, or allowing your hips to dip will make this exercise less effective. Focus on keeping your core engaged, and maintaining that straight back throughout the exercise.
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Alternatives & Variations to Mini Loop Band Around the World Plank
1. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 200 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.
2. Mini Loop Band Leg Raise
29.8 mSCORESWAPPED 172 TIMESBy incorporating a mini loop band, this variation of leg raises intensifies the challenge on the abdominal muscles and hip flexors, making it an excellent isolation exercise for core strengthening. The added resistance from the band promotes muscle hypertrophy and endurance, surpassing the benefits of standard leg raises.
3. Bicycle Crunch
91.8 mSCORESWAPPED 141 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
4. Plank
92.8 mSCORESWAPPED 117 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
5. Crunches
94 mSCORESWAPPED 98 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
6. Mini Loop Band Scissor Kick
53.7 mSCORESWAPPED 90 TIMESAn isolation exercise for the core and hip flexors, the mini loop band adds a resistance element that enhances muscle activation and growth. This variation intensifies the challenge on the abdominal muscles, making it an excellent option for those seeking a more strenuous core workout.
7. Mini Loop Band Mountain Climber
40.5 mSCORESWAPPED 85 TIMESThis high-intensity compound exercise enhances cardiovascular fitness while targeting the core, shoulders, and legs. The mini loop band increases resistance, making each movement more challenging and effective in building strength and endurance, offering a superior workout compared to traditional mountain climbers.
8. Mini Loop Band Plank with Straight Leg Kickback
48.5 mSCORESWAPPED 81 TIMESThis exercise combines core stabilization with glute activation, making it an excellent compound movement for building core strength and enhancing posterior chain engagement. The straight leg kickback, intensified by the mini loop band, challenges stability and strengthens the glutes and lower back, offering a more comprehensive workout than a traditional plank.
9. Russian Twist
96.2 mSCORESWAPPED 70 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
10. Dead Bug
92.4 mSCORESWAPPED 65 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.