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Core & abs

Advanced core workout

For people with solid planks and dead bugs. Most of these need a bar, a wheel or a bench.

30 minAdvanced6 movesAn ab wheel · Pull-up bar · A bench or boxAbs · Hip flexors · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Main sets

Rest 90 s

  1. Ab wheel rollout from the knees3 sets of 6–10
    Advanced · Abs, Shoulders, Back · 3D demoEasier: Suspension trainer falloutHarder: Standing ab wheel rollout
  2. Hanging straight-leg raise3 sets of 6–10
    Advanced · Abs, Hip flexors, Forearms · 3D demoEasier: Captain's chair knee raiseHarder: V-sit
  3. L-sit4 × 10–15 s
    Advanced · Abs, Hip flexors, Triceps · 3D demoEasier: Tuck L-sitHarder: V-sit
  4. Copenhagen plank3 × 15–20 s each side
    Advanced · Adductors, Abs, Shoulders · 3D demoEasier: Hip adduction machine
  5. Plank walk-up3 sets of 6
    Advanced · Abs, Shoulders, Triceps · 3D demoEasier: Forearm plankHarder: V-sit
  6. Dragon flag3 sets of 3–5 slow lowers
    Expert · Abs, Back, Hip flexors · 3D demoUse the easier option until the lowering is controlledEasier: Hollow body hold

Tips

  • Quality first: stop each set before the hips sag or the back arches.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More core & abs

Beginner core workout

A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.

15 minBeginner6 movesNo equipment

Ab workout (no equipment)

An intermediate ab workout with no equipment: planks, side planks, reverse crunches, hollow holds and mountain climbers.

20 minIntermediate7 movesNo equipment

Questions people ask

How long does the advanced core workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: An ab wheel, Pull-up bar, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 6 of its 6 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.