Warrior Ab Workout Intense & Advanced Ab Exercises for Flat Abs

If you have not worked abs like this before then build ab strength and endurance for 3-4 weeks with the lean abs workout before trying this workout.

Perform 2 sets of 10-20 reps of each exercise with 10 second rest between sets. Unlike many of the other ab workout found here this is not a circuit.

Pay close attention to what your low abs are doing. If you can do more reps than recommended then you may not be using proper form and your legs, hip flexors, or upper body is doing most of the work. Try the Toned abs workout to strengthen your deep ab muscles and learn how to engage your core.

Exercise
Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head. 2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders. 3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum. 4. Return to the starting position and repeat for the desired repetitions. Warrior ab workout tip: You can also do these on the floor with hands behind head. Pause at the top for 3 seconds then lower slowly for more intensity.	Sets Reps Weight/ Resistance
Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Warrior ab workout tip: Keep feet stacked over knees knees over hips and shoulders and head on floor at all times.	Sets Reps Weight/ Resistance
Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible. 3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat. Warrior ab workout tip: Make sure to hold at the top for 5 seconds then take 5 seconds to lower the legs. This will be the toughest part of the workout.	Sets Reps Weight/ Resistance
Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball. 2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors. 3. Once stabilized proceed into a crunch and then return to the starting position. 4. Repeat this movement for the desired repetitions. Warrior ab workout tip: The goal here is to stretch then crunch without using inner thighs, hip flexors, or quads to help.	Sets Reps Weight/ Resistance
Wide Leg Upward Dog 1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles. 4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet. 5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths. Warrior ab workout tip: The stretches are just as important as the ab exercises so don't skip. They help you build lean long abs vs. bulky abs. Be sure to keep shoulders down and shoulders blades together to open up chest and pull abs apart.	Sets Reps Weight/ Resistance 1 20 seconds
Side Lying Stretch over Stability ball 1. Lie on your side with the stability ball just on top and above your hip. Spread your feet apart so that you can balance. Once your balance improves then put your feet together. 2. Reach over your head and reach towards the floor until a comfortable stretch is felt. 3. Hold for the prescribed time and then return to the starting position and repeat. Switch to the other side and complete prescribed repetitions Warrior ab workout tip: This oblique opener will help you get an even better ab workout next time around so be sure not to skip.	Sets Reps Weight/ Resistance