60 minute beginner ab workout with rings at home

Here's everything you need to try our 60 minute beginner ab workout with rings 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Fall-Outs
  • Elbow to Hands Plank
  • Superman Hold
  • Circuit 2
  • Inverted Plank
  • Side Plank with Reach Through
  • Bear Crawl Hold
  • Circuit 3
  • Tall Plank Knee to Elbow
  • Seated Flutters

Circuit 1

Complete this round 3 times.

Ring Fall-Outs

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Ring Fall-Outs

Follow these cues to perform Ring Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

Elbow to Hands Plank

Complete 12 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Elbow to Hands Plank

Follow these cues to perform Elbow to Hands Plank correctly:

  • From the plank position, slowly bring yourself to the top of press up position
  • Perform a slight pause each time you find a new position
  • Move slowly with control.

Superman Hold

Complete 30 seconds

Core
Trunk
Lumbar Stability

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.

Circuit 2

Complete this round 3 times.

Inverted Plank

Complete 20 seconds

Core
Trunk
Shoulder Stability

Coaching Tips For Inverted Plank

Follow these cues to perform Inverted Plank correctly:

  • Lock both your elbows, tense your glutes and keep your feet together.

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.

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 3

Complete this round 3 times.

Tall Plank Knee to Elbow

Complete 12 repetitions

Core
Trunk
Anterior Core

The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.

Benefits of Tall Plank Knee to Elbow

The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.

How To Do Tall Plank Knee to Elbow

  1. Start in a stable top of press up hold position.
  2. Lift one leg and bring it to the elbow (or as close as your mobility allows).
  3. Return slowly with control to the start position.

Coaching Tips For Tall Plank Knee to Elbow

Follow these cues to perform Tall Plank Knee to Elbow correctly:

  • Bring the knee out and round to touch the elbow
  • Keep the elbows locked throughout
  • Move slowly with control.

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.

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This workout was made by Sean Klein

Sean Klein

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