Home Abs Routine: The 2025 Dragon Flag Circuit

Want a simple, high-impact ab routine you can do at home? This nine-minute style circuit focuses on four brutal core moves you can do with no equipment. The template below is adapted from a popular Instagram routine and optimized for progressive strength and safety so you can build control and visible results.

If you want to pair this core day with a simple upper-body push session later in the week, try the towel push-up and dip variations — they complement core work without needing a gym.

The Routine (3 rounds)

Perform each exercise in sequence. Rest 60–90 seconds between rounds.

Dragon Flag — 10 reps x 3 sets
Cue: Lie on a bench or the floor, grab something secure behind your head, keep your body rigid, and lower slowly with control. Focus on a tight hollow position. If full dragon flags are too hard, use the regression tips below.
Lying Hip Raise — 10 reps x 3 sets
Cue: Keep the pelvis tucked and lift hips toward the ceiling using your lower abs and glutes. Pause at the top for one second, then descend slowly.
Alternate Leg Raise — 20 reps (10 per leg) x 3 sets
Cue: From a supine position, lift one leg at a time while keeping the other lightly off the floor. Keep the lower back pressed into the mat.
Half Wipers — 20 reps (10 each side) x 3 sets
Cue: Legs extended toward the ceiling, drop legs to one side about 45°, return to center, then to the other side. Keep shoulders flat and core engaged.

Exercise Details & Technique Tips

Dragon Flag tips: Squeeze your lats, brace the core, and initiate movement from the ribcage. Move slowly—tempo is more important than range for building control.
Lying hip raise form: Emphasize posterior pelvic tilt at the top to fully engage the lower abs. Don’t overarch the lower back.
Alternate leg raises: Keep hands under your glutes for support if you feel lower-back strain. Control the downward phase—don’t let gravity pull you.
Half wipers: Limit range if you feel shoulder lift; keep elbows light and scapula pinned.

Regressions: bent-knee dragon negatives, single-leg hip raises, or reduced ROM on leg raises. Progressions: weighted hip raises (light dumbbell or plate), slow eccentrics, or controlled isometric holds at the top.

How to Structure This in a Weekly Plan

A balanced weekly split might look like:

Day 1: Full-body strength + core circuit (this routine)
Day 2: Active recovery or light cardio
Day 3: Lower-body focus — include glute strength work like deadlifts, sumo squats, and hip thrusts (see a helpful dumbbell-based glute sequence here: dumbbell glutes routine)
Day 4: Mobility & light core work
Day 5: Repeat or swap in another core variation

Pairing core days with targeted chest or glute sessions gives you balanced development and prevents overworking the same muscle groups two days in a row.

Programming Notes

Frequency: 2–3 times per week for general strengthening. Allow 48 hours recovery between intense core sessions.
Progression: Add 1–3 reps per set each week or increase time under tension (slower eccentric). Once 3×12 becomes manageable for each exercise, add a controlled progression or light resistance.
Warm-up: 5–10 minutes dynamic warm-up (hip circles, cat-cow, plank-to-push) before starting.
Safety: Stop if you feel sharp low-back pain. Focus on breathing—exhale on the exertion portion of each rep.

Conclusion

This at-home abs circuit is efficient, scalable, and targets the full midsection—from rectus abdominis to obliques and deep stabilizers. Start with conservative ranges, focus on strict technique, and progressively increase difficulty. Consistency and recovery will produce the best results.