45 minute advanced ab workout with a resistance band at home

Here's everything you need to try our 45 minute advanced ab workout with a resistance band 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Forward Rocks
  • Circuit 2
  • Straight Leg Sit-Ups
  • Circuit 3
  • Bird Dog in Bear Crawl Hold
  • Inchworm to Hollow
  • Single Arm Plank

Circuit 1

Complete this round 3 times.

Forward Rocks

Complete 11 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Forward Rocks

Follow these cues to perform Forward Rocks correctly:

  • Keep a tight core throughout, not changing the position of the pelvis
  • Rock slowly forward and back.

Circuit 2

Complete this round 3 times.

Straight Leg Sit-Ups

Complete 8 repetitions

Core
Trunk
Anterior Core

Straight Leg Sit Ups are a great anterior core variation that requires a lot of core strength.

Benefits of Straight Leg Sit-Ups

The main benefit of the straight leg sit up is its ability to increase the strength in the muscles of the anterior core.

How To Do Straight Leg Sit-Ups

  1. Start flat on the the floor with the legs together.
  2. Tense the abdominal muscles and use them to lift the upper body from the floor, keeping the legs as close together as possible.
  3. You will not be able to create the tension from the lower body as you would in a normal sit up making it more challenging, so you may round the upper body slightly.

Coaching Tips For Straight Leg Sit-Ups

Follow these cues to perform Straight Leg Sit-Ups correctly:

  • Attempt to just use your abdominals to lift yourself up
  • Your hands can act as a slight guide
  • The downward portion is challenging so ensure you control the movement as much as possible.

Circuit 3

Complete this round 3 times.

Bird Dog in Bear Crawl Hold

Complete 6 repetitions

Core
Trunk
Resisting Rotation

Coaching Tips For Bird Dog in Bear Crawl Hold

Follow these cues to perform Bird Dog in Bear Crawl Hold correctly:

  • Create a very stable base in the bear crawl position
  • Slowly lift off opposite arm and opposite leg and find balance.

Inchworm to Hollow

Complete 5 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Inchworm to Hollow

Follow these cues to perform Inchworm to Hollow correctly:

  • Feet slightly wider than hips, slowly walk your hands out overhead as far as you can with control
  • Take small steps with the hands.

Single Arm Plank

Complete 25 seconds

Core
Trunk
Resisting Rotation

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

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This workout was made by Sean Klein

Sean Klein

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