Ab Circuit Workout for Intermediate to Advanced

The ab circuit workout intermediate/advaced includes more complex movement patterns and is only for advanced or intermediates with a strong functional core. You need to have a strong upper back, shoulders, and leg muscles and be able to engage your TVA in order to do these moves without losing your balance or hurting your low back and neck.

If you can't contract the deep abs hard to stabilize be sure to practice with the beginner or intermediate ab circuit workouts for 3-4 weeks before trying this ab workout.

Perform set one of each ab exercise for the number of reps indicated without resting in between exercises then right away go into a second circuit for the number of reps indicated on set 2 and you're done.

Focus on proper form even if you are short on time. The better your form the harder your abs and your entire body work and the faster you see results.

Add a third circuit for a more challenging workout. Be sure to switch out to a different ab workout or change the order of exercises after 3 weeks for continued results.

Exercise
Oblique Abductor Raise
1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.

Ab circuit workout tip:
Align your elbow right under your shoulder and use your obliques and your glutes to keep that hip elevated. If you find this too difficult then just hold the pose for 10-20 seconds until you build enough strength to do the leg raise portion of the exercise.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
High Pull with Band
Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position.
Keeping the arms straight stand up using your low back and raise your arms above your head.
Return to the starting position and repeat.


Ab circuit workout tip:
Be sure to bend from the hips and not the waist to prevent low back issues. Keep the knees and elbows slightly bent throughout the movement and contract those abs and breath out hard as you stand and pull the band up.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Side Flexion w/ Medicine and Stability Ball
Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides.

Ab circuit workout tip:
Keep the shoulder blades contracted and the shoulders relaxed so that your upper back is not involved in the movement. Contract the obliques and glutes hard as you raise up.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
Single Leg Alternating Pull In
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll one knee in towards your chest.
Return to the starting position and repeat with the other leg.


Ab circuit workout tip:
Keep your shoudler blades contracted, hands under the shoulders, and abs contracted throughout the entire movement. It helps to focus on a spot on the floor.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
Medicine Ball V-Ups
1) Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position.

Ab circuit workout tip:
Initiate the movement by contracting the abs then pressing the low back into the floor. If having the arms or legs extended is too tough on your low back then slightly bend arms legs or both until you get stronger. The ball will help you raise up but don't rely too much on upper body strength. You are working the abs not the upper back.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Skiier Twist
1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
3. Remember to keep your trunk parallel with the floor.
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor.



Ab circuit workout tip:
This is a tricky move because it requires you to contract your obliques to twist. The legs should just be going along for the ride and hardly be doing any work. The arms will get tired especially if you just worked on upper body.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10

Flatten your abs faster with three simple ab workout tips. The solutions that actually work for normal every day people that you won't find on a bodybuilding site!