If you’re ready to challenge your core beyond basic dead bugs and planks, this advanced core workout is for you. Today’s session layers resistance bands, dumbbells, and strategic positioning to create deep core activation, inner thigh engagement, and powerful glute integration.
This is not just an ab workout — it’s a full trunk stability session designed to improve strength, coordination, and control. Let’s break it down.
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Who This Is For
This workout is ideal if you:
Have mastered basic core exercises
Want to build strength for pregnancy or postpartum
Are returning to higher-level movement
Need more challenge without high-impact work
Why This Workout Works
This advanced core sequence challenges:
Anti-extension control
Anti-rotation stability
Inner thigh activation
Glute strength
Cross-body coordination
Shoulder stability
By anchoring the band at knee height and incorporating weights, we add multiplanar tension that forces the deep core system to work harder than traditional floor-based movements.
Equipment You’ll Need
For this workout, gather:
A long loop resistance band
An anchor point at roughly knee height (wall mount, squat rack, staircase, or door anchor)
Two light-to-medium dumbbells
Make sure your anchor point is secure and won’t move when tension is applied. Once your equipment is set up, we’ll begin on our backs.
1. Banded Dead Bug Variation (with Weights)
We’re starting supine (on your back) with one leg inside the resistance band to activate the inner thigh.
Setup:
Place the inside leg through the loop.
Move far enough away from the anchor to create tension.
Hold your dumbbells straight up toward the ceiling.
The outside foot can stay planted for support.
Movement:
Inhale: Extend the banded leg while lowering the opposite arm.
Exhale: Return to start.
Progressions & Modifications:
✔️ More support: Keep the outside foot down.
✔️ More challenge: Lift the hips into a single-leg bridge as you extend.
✔️ Intermediate: Keep hips down but remove outside foot support.
Focus on keeping ribs and pelvis connected. Avoid arching your lower back as the leg extends.
After 20–30 seconds, transition to: Single Leg Hip Thrusts
2. Single-Leg Hip Thrust (Banded Side)
Setup:
Inside foot (banded side) stays grounded.
Place one weight on the inside hip.
Outside weight goes down.
Movement:
Exhale: Drive through the heel to lift hips.
Inhale: Lower with control.
Think glute bridge mechanics — extend through the hips without flaring the ribs.
After 20 seconds, switch sides and repeat both movements.
3. Side Lying Hip Abduction Press with Band
Now we shift into a powerful lateral core variation.
Setup:
Position your back toward the anchor point.
Adjust distance based on band thickness.
Knees bent or legs extended depending on comfort.
Movement Phase 1:
Exhale: Press the band forward while driving hips forward (side glute bridge).
Inhale: Sit hips back with control.
You can:
Spread knees or feet apart at the top.
Add a reach through the press for more upper-body integration.
Keep hips elevated for more intensity.
Movement Phase 2: Rotational Control
Keep knees together.
Rotate chest slightly toward the floor and back.
Option to elevate or rest hips down.
We’re training anti-rotation strength and lateral hip power simultaneously.
Switch sides and repeat.
4. Banded Bird Dog Row
Return to a quadruped position.
Setup:
Place band around the inside thigh (like the dead bug).
Create tension by stepping slightly away.
Hold both dumbbells.
Movement:
Exhale: Extend the banded leg back while rowing opposite arm (at ~90° angle, slightly diagonal).
Inhale: Return with control.
Key cues:
Keep core engaged — no arching.
Maintain inner thigh activation.
Row diagonally, not straight to shoulder.
After 20–30 seconds, transition to plank.
5. Plank or Tabletop Abductions
Option 1: Full Plank (Harder)
Leg stays straight.
Abduct (move out) and return to midline.
Option 2: Tabletop (Modified)
Knees down.
Squeeze knees together, then move leg out and back.
Try to maintain a slight posterior pelvic tilt (gentle rounding of upper back). Avoid collapsing into your lower spine.
Switch sides and repeat bird dog + plank sequence.
Train With Us at MamasteFit
If you loved this style of training and want more structured programming, check out our online offerings!
We provide:
On-demand follow-along workouts
Self-paced strength programs inside our app
Specialized prenatal and postpartum training
Evidence-based programming developed alongside pelvic floor physical therapists
One of the things that makes MamasteFit unique is that we also operate an in-person training facility. Our programs aren’t built solely from theory — they’re developed from real-world experience working hands-on with prenatal and postpartum clients.
You can explore everything at mamastefit.com and use code YOUTUBE10 for 10% off our online offerings.