Advanced Ab Workout to be done One Workout per Week

In advanced ab workout for men and women, you will do a combo of 3 exercises for each workout. By the way, have you done the beginner abs workout and intermediate abs workout seriously enough to go up the ladder from beginner to intermediate, and are you now ready for advanced ab exercises?

I am sure you are! So, let’s see what is in store for you.

As usual, you daily schedule would include:

Given below are 6 advanced ab routine, and as I have said earlier, one workout per week.

advanced ab workout barbell ab roll

Advanced Ab Workout #1: Scissors (Scissors Kick), Oblique Crunch & Barbell Ab Roll 

First do scissors (both leg count 1) 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Then start oblique crunch 30 reps each side, 3 sets. Take a breather for 60 seconds after each completed set. Finish off with barbell roll 30 reps, 3 sets.

Advanced Ab Workout #2: Toe Touch, Reverse Crunch & Russian Twists

First do toe touch 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Then start reverse crunch 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Finish off with Russian twists 30 reps (both side count 1), 3 sets.

 

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Advanced Ab Workout #3: Heel Touch, Leg Raise & Jackknife (side)

First do heel touch 30 reps (both heel count 1), 3 sets. Take a breather for 60 seconds after each completed set. Then start leg raise (on flat bench) 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Finish off with side jackknife 30 reps, 3 sets.

 

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Advanced Ab Workout #4: Hanging Leg Raise, Plate Twist & Hip Raise

First do hanging leg raise 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Then start plate twist 30 reps each side, 3 sets. Take a breather for 60 seconds after each completed set. Finish off with hip raise 30 reps, 3 sets.

 

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Advanced Ab Workout #5: Crunches, Heel Touch & Russian Twists

First do crunches (with hands overhead) 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Then start heel touch 30 reps (both side count 1), 3 sets. Take a breather for 60 seconds after each completed set. Finish off with Russian twists 30 reps, 3 sets.

 

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Advanced Ab Workout #6: Leg Pull-In, Leg Raise & Ab Roll 

First do leg pull-in 30 reps, 3 sets. Take a breather for 60 seconds after each completed set. Then start leg raise (on flat bench) 30 reps each side, 3 sets. Take a breather for 60 seconds after each completed set. Finish off with ab roll 30 reps, 3 sets.

 

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Conclusion

Phew! What is advanced ab workout without such reps? By the way, if you can do more than 30 reps, it would be better. But don’t exert or put unnecessary pressure on yourself to perform 40 reps, 50 reps, and so on. 30 rep is the bare minimum.

Are you keeping a track on what you should eat and what you are actually eating?

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