60 minute intermediate ab workout with a resistance band at home

Here's everything you need to try our 60 minute intermediate 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hollow Body Flutters
  • Circuit 2
  • Seated Pike Lifts
  • Circuit 3
  • Tall Plank March
  • Circuit 4
  • Side Plank with Reach Through
  • Forward Rocks
  • Deadbugs

Circuit 1

Complete this round 3 times.

Hollow Body Flutters

Complete 14 repetitions

Coaching Tips For Hollow Body Flutters

Follow these cues to perform Hollow Body Flutters correctly:

  • Start in a hollow hold
  • Flutter slowly with control, whilst keeping the lower back on the floor.

Circuit 2

Complete this round 3 times.

Seated Pike Lifts

Complete 6 seconds

Coaching Tips For Seated Pike Lifts

Follow these cues to perform Seated Pike Lifts correctly:

  • Use your hands as a support
  • Pull from the abdominals and hip flexors to lift the legs.

Circuit 3

Complete this round 3 times.

Tall Plank March

Complete 10 repetitions

Coaching Tips For Tall Plank March

Follow these cues to perform Tall Plank March correctly:

  • Start with the feet in a wide base
  • Keep the hips and shoulders in line
  • Only lift the foot so it is in line with the hips.

Circuit 4

Complete this round 3 times.

Side Plank with Reach Through

Complete 10 repetitions

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.

Forward Rocks

Complete 10 repetitions

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.

Deadbugs

Complete 10 repetitions

Coaching Tips For Deadbugs

Follow these cues to perform Deadbugs 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.

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This workout was made by Sean Klein

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