Strength training Sweat Often Yoga, Pilates, and Barre

12-Minute Resistance Band Yoga for Core Strength

To help you build strength, increase your flexibility and oh yes, give you that yoga butt that you’ve been coveting, join Danielle for her annual 5-Day Reset. Tune in for a week of LIVE Xen Strength classes, nutrition advice, and meditations. Class begins April 6th, 2020. Don’t miss out by getting your name on the list here.


Danielle Diamond has been a proponent of using yoga for strength training for a while now.

The Nutritious Life Certified yogi created Xen Strength Yoga to combine yoga and meditation with muscle-building for major mind-body benefits—and we shared a whole series of her sequences that incorporate weights, before.

Now, Diamond’s got a new favorite tool: the resistance band. When she started incorporating one into her practice, she was blown away by the results. “In just six weeks, my body totally changed,” she said. “This stuff actually works.”

She’s not alone in her devotion to the simple, stretchy piece of equipment: Pinterest recently identified sweating with bands as one of its upcoming trends for 2019, noting that searches for “band workouts” were up more than 1900 percent.

One place to find those workouts? Here!

Resistance Band Yoga for Core Strength

To introduce you to the power of the resistance band, Diamond is sharing 10(ish!)-minute resistance band yoga sequences that give you a taste of her XenSculpt method.

We started the video series with a practice dedicated to strong glutes, moved up to the arms, chest, and back, and shared a sequence for thighs. Now, it’s time for the classic core finisher. In this workout, you’ll be working all kinds of muscle groups in your legs, arms, and back while maintaining a focus on your middle.

“We’re all about working the core today, so think about how you’re engaging the core in all of these movements,” Diamond says. That’s whether you’re doing tricep extensions while balancing in Warrior III or doing seriously core-challenging pike-ups with sliders.

Two extra cool things about this workout: If you’re working on your yoga practice, developing a stronger core will help you progress by increasing your ability to hold plank, strengthening your chaturanga, and helping with balance, Diamond says. And no matter where you’re at, resistance bands make it super easy to control the difficulty, since you can just loosen up the band to make things easier or tighten it for more of a challenge.

You’ll need a band (you can get a whole set for $11 on Amazon) and sliders. If you don’t have or want to invest in a pair of sliders, you can use paper plates on carpet or small towels or washcloths on wood floors. What you won’t need is a ton of time. Just roll out your mat, tighten up those abs, and get to work.

12-Minute Resistance Band Yoga for Core Strength

Join Danielle for five days of live, free classes starting April 8. Sign up here! Or get a free 30-minute Xen Strength video here. (Photo: Danielle Diamond)

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