Great ab exercises for advanced workouts.



Along with tutorials on all great ab exercises our goal is to provide you with an in-depth program on stomach muscle training.

To assist you with your program we have included these great ab exercises with video guides to use in specific workouts. However, please note that these are the most intense exercises on the planet and therefore these workouts are only for those people who are exceptionally fit and can already do both the easy and intermediate ab workouts with ease.

Also keep in mind that these exercises are so demanding that it would be virtually impossible for anyone to do all of the advanced exercises in one workout.

Therefore, to solve this problem all our workouts contain a mix of both intermediate and advanced exercises and I recommend that you if you want to design your own ab workout you pick only one or two of the advanced exercises and mix them in with a number of intermediate ones as I have done here.

Also if you are following your own program make sure you do the advanced exercises at the beginning of the workout when your strength is at its maximum as my own experience has shown that if you do several intermediate exercises such as the double crunch and Swiss plank and then try to do an advanced one like the dragon flag you will not have enough strength left to manage it.

Remember that to do the advanced exercises you do not have to be able to do the complete versions and can instead use a progression of an exercise, so for example, in the case of the dragon flag you can use the dragon flag with bent knees instead of the complete exercise.

If you want to get the most from all your hard work you should also remember to include fat burning circuits, the correct diet and weight training to reduce your fat percentage and rid yourself of the fat around your waist.

Great ab exercises - workout one

The complete hanging leg raise

2 sets of 5 - 10 reps

The Dragon flag

2 sets of 5 - 10 reps

Straight arm side plank

1 set of 30 seconds on each side

Swiss ball crunch

2 sets of 10 - 20 reps

Complete sit up

2 sets of 10 - 20 reps

Advanced plank

1 set of 30 – 60 seconds

Workout two

The standing ab rollout

2 sets of 5 - 10 reps

The L seat

1 set of 30 seconds

The side plank star

1 set of 30 seconds on each side

Pike sit up

2 sets of 10 - 20 reps

Cockroach

1 set of 30 seconds

Swiss ball crunch

2 sets of 10 - 20 reps

Great ab exercises - workout three

The standing ab rollout

2 sets of 5 - 10 reps

The complete hanging leg raise

2 sets of 5 - 10 reps

Double crunch

2 sets of 10 - 20 reps

Pike sit up

2 sets of 10 - 20 reps

Straight arm side plank

1 set of 30 seconds on each side

Advanced plank

1 set of 30 – 60 seconds

Great ab exercises - workout four

The Dragon flag

2 sets of 5 - 10 reps

The standing ab rollout

2 sets of 5 - 10 reps

Swiss ball crunch

2 sets of 10 - 20 reps

Complete sit up

2 sets of 10 - 20 reps

Side plank dips

2 sets of 10 - 20 reps on each side

Spiderman press ups

2 sets of 10 - 20 reps

Great ab exercises - workout five

The L seat

1 set of 30 seconds

The complete hanging leg raise

2 sets of 5 - 10 reps

Advanced plank

1 set of 30 – 60 seconds

Side plank dips

2 sets of 10 - 20 reps on each side

Spiderman press ups

2 sets of 10 - 20 reps

Mountain climbers

2 sets of 10 - 20 reps (Ten each leg)

Great ab exercises - workout six

The standing ab rollout

2 sets of 5 - 10 reps

The side plank star

1 set of 30 seconds on each side

Cockroach

1 set of 30 seconds

Double crunch

2 sets of 10 - 20 reps

Pike sit up

2 sets of 10 - 20 reps

Mountain climbers

2 sets of 10 - 20 reps (Ten each leg)

Great ab exercises - workout seven

The V sit (or V sit tuck)

1 set of 30 seconds

The side plank star

1 set of 30 seconds on each side

The standing ab rollout

2 sets of 5 - 10 reps

Swiss ball crunch

2 sets of 10 - 20 reps

Complete sit up

2 sets of 10 - 20 reps

Advanced plank

1 set of 30 – 60 seconds

Great ab exercises - workout Eight

The Dragon flag

2 sets of 5 - 10 reps

Swiss ball crunch

2 sets of 10 - 20 reps

Complete sit up

2 sets of 10 - 20 reps

Spiderman press ups

2 sets of 10 - 20 reps

Mountain climbers

2 sets of 10 - 20 reps (Ten each leg)

Advanced plank

1 set of 30 – 60 seconds

Great ab exercises - workout nine

The standing ab rollout

2 sets of 5 - 10 reps

The L seat

1 set of 30 seconds

The side plank star

1 set of 30 seconds on each side

Cockroach

1 set of 30 seconds

Pike sit up

2 sets of 10 - 20 reps

Mountain climbers

2 sets of 10 - 20 reps (Ten each leg)

And finally - workout ten

The Dragon flag

2 sets of 5 - 10 reps

The standing ab rollout

2 sets of 5 - 10 reps

T push up

2 sets of 10 - 20 reps on each side

Pike sit up

2 sets of 10 - 20 reps

Double crunch

2 sets of 10 - 20 reps

Mountain climbers

2 sets of 10 - 20 reps (Ten each leg)

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