30 minute advanced ab workout at home

Here's everything you need to try our 30 minute advanced ab workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Bear Crawl Hold
  • Straight Arm Side Plank
  • Floor Tuck to Pike Presses
  • Circuit 2
  • Superman Hold
  • Heel Taps

Circuit 1

Complete this round 3 times.

Bear Crawl Hold

Complete 30 seconds

The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations.

Benefits of Bear Crawl Hold

The primary benefit of the bear crawl hold is its development of the muscle in the anterior core. While secondarily it can help to develop upper body strength or endurance depending on the individual who is performing it.

How To Do Bear Crawl Hold

  1. Start with the hands, knees and toes on the floor, with the knees under the hips.
  2. Lift the hips so the knees are hovering just above the floor.
  3. Ensure the elbows are locked (arms are straight) and maintain the fixed position throughout the entire hold.

Coaching Tips For Bear Crawl Hold

Follow these cues to perform Bear Crawl Hold correctly:

  • Keep knees close to the floor, back straight and hips and shoulders in line
  • Keep the knees under the hips.

Straight Arm Side Plank

Complete 35 seconds

Coaching Tips For Straight Arm Side Plank

Follow these cues to perform Straight Arm Side Plank correctly:

  • Keep the feet, hips and shoulders inline
  • Do not let the hips drop
  • Keep the elbow locked and fingers facing away from the feet.

Floor Tuck to Pike Presses

Complete 7 repetitions

Coaching Tips For Floor Tuck to Pike Presses

Follow these cues to perform Floor Tuck to Pike Presses correctly:

  • Start with the hands and knees on the floor and tension in the abdominals
  • Lock the elbows and lift the hips towards the ceiling
  • Keep the tip toes on the floor and attempt to straighten the legs.

Circuit 2

Complete this round 3 times.

Superman Hold

Complete 35 seconds

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

Heel Taps

Complete 25 repetitions

Coaching Tips For Heel Taps

Follow these cues to perform Heel Taps correctly:

  • Start by lifting the head and pressing the lower back into the floor, this will create tension in the abdominals
  • Slowly tap the heels, alternating each rep.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein


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