45 minute beginner ab workout with a pull up bar at home

Here's everything you need to try our 45 minute beginner 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Seated Flutters
  • Side Plank
  • Bear Crawl Hold
  • Circuit 2
  • Side Plank with Reach Through
  • Deadbug Hold
  • Deadbugs with Pause

Circuit 1

Complete this round 3 times.

Seated Flutters

Complete 14 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Seated Flutters

Follow these cues to perform Seated Flutters correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Slowly flutter the feet.

Side Plank

Complete 20 seconds

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Bear Crawl Hold

Complete 25 seconds

Core
Trunk
Anterior Core

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.

Circuit 2

Complete this round 3 times.

Side Plank with Reach Through

Complete 8 repetitions

Core
Trunk
Resisting Rotation

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

Deadbug Hold

Complete 20 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

Deadbugs with Pause

Complete 8 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

  • Do not lower the leg so far that your lower back comes of the floor
  • Only go as far as able while holding a good position.

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This workout was made by Sean Klein

Sean Klein

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