30 minute advanced ab workout with a pull up bar at home

Here's everything you need to try our 30 minute advanced ab workout with a pull up bar 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
01/04/24
In This Workout
  • Circuit 1
  • L Hang
  • Hanging Knee Raise with Pause
  • Hanging Leg Raises With Legs Straight
  • Hanging L to Straddle

Circuit 1

Complete this round 3 times.

L Hang

Complete 15 seconds

Coaching Tips For L Hang

Follow these cues to perform L Hang correctly:

  • Maintain an active hang throughout
  • Keep the knees and the toes together at all times.

Hanging Knee Raise with Pause

Complete 12 repetitions

Hanging knee raises with pause are an excellent anterior core exercises for intermediate and advanced individuals.

Benefits of Hanging Knee Raise with Pause

The main benefit is the strengthening of the anterior core muscles. They require a great deal of core stability to be performed correctly and therefore help create adaptations to strengthen the anterior core.

How To Do Hanging Knee Raise with Pause

  1. Hang from a bar with active shoulders, keeping your feet and knees together.
  2. using your abdominal muscles, lift your knees to your chest, pausing at the top of the movement.
  3. Slowly move back to the start position and perform the amount of repetitions required.

Coaching Tips For Hanging Knee Raise with Pause

Follow these cues to perform Hanging Knee Raise with Pause correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals
  • Raising the knees as high as possible without moving the hips.

Hanging Leg Raises With Legs Straight

Complete 8 repetitions

Coaching Tips For Hanging Leg Raises With Legs Straight

Follow these cues to perform Hanging Leg Raises With Legs Straight correctly:

  • Raise the legs to hip level till they are in the l-hang position and lower them down slowly.

Hanging L to Straddle

Complete 8 repetitions

Coaching Tips For Hanging L to Straddle

Follow these cues to perform Hanging L to Straddle correctly:

  • Move fluidly from an L hang to a hanging straddle with a slight pause in each the L and straddle positions
  • Keep the legs raised throughout all reps.

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This workout was made by Sean Klein

Sean Klein

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