45 minute intermediate ab workout at home

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

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Deadbug Hold with Single Leg Lowered
  • Circuit 2
  • L Crunch
  • Tuck Ups
  • Circuit 3
  • Deadbug Hold
  • Crab Extensions

Circuit 1

Complete this round 3 times.

Deadbug Hold with Single Leg Lowered

Complete 35 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold with Single Leg Lowered

Follow these cues to perform Deadbug Hold with Single Leg Lowered correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

Circuit 2

Complete this round 3 times.

L Crunch

Complete 14 repetitions

Core
Trunk
Anterior Core

The L Crunch is a very effective anterior core exercise. With a similar movement pattern as the sit up but with more tension created in the abdominals and less opportunity to use momentum.

Benefits of L Crunch

The benefit of the L Crunch is strength and endurance gained in the anterior core muscles.

How To Do L Crunch

  1. Lye flat on the floor, lifts the legs so the feet are above the hips and slightly bent.
  2. Press the lower back into the floor and lift the hands towards the feet, using the abdominal muscles to create the movement.

Coaching Tips For L Crunch

Follow these cues to perform L Crunch correctly:

  • Keep the legs straight throughout
  • Bring the hands to the feet creating tension in the abdominals.

Tuck Ups

Complete 10 repetitions

Core
Trunk
Anterior Core

Tuck ups are on of the most advanced anterior core variations, especially when they are performed with excellent form. They require a great deal of abdominal strength and therefore should only be performed by those who have the experience.

Benefits of Tuck Ups

The main benefit of the tuck up is building strength in the anterior core. The ability to perform multiple repetitions will create adaptations that progress the muscles of the anterior core.

How To Do Tuck Ups

  1. Start in a very stable hollow hold, with the lower back pressed into the floor, shoulders off the floor and feet and hands together.
  2. Use the abdominals to lift the shoulders and knees towards each other folding yourself in two.
  3. Return to a stable hollow hold position with the lower back pressed into the floor.

Coaching Tips For Tuck Ups

Follow these cues to perform Tuck Ups correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Do not use momentum.

Circuit 3

Complete this round 3 times.

Deadbug Hold

Complete 25 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.

Crab Extensions

Complete 8 repetitions

Core
Trunk
Shoulder Stability

Coaching Tips For Crab Extensions

Follow these cues to perform Crab Extensions correctly:

  • Lightly lift your hips off the floor, only lift as far as your feel comfortable.

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This workout was made by Sean Klein

Sean Klein

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