As most of you guys know, I train abs 3-4 times a week. I’m not saying everyone has to do that, but that is what has given me the best results over the past few years. Since I train them so often, I need to switch things up and try different exercises in order to keep it interesting and to keep hitting the abs from different angles.

Here are five of the more advanced exercises I do that I don’t think I’ve shown before. These are definitely a little more advanced than your normal crunch! Since there is stabilization involved in almost all of them, each of these are going to activate your core and work your entire abdominal region. Add one or two of them to your next ab workout or use them all – and let me know what you think!

Click on the thumbnail image to enlarge each photo 🙂

 

#1 BENCH SCISSOR KICKS

  • Sit on the edge of the bench, grabbing the front for balance
  • Lean back while holding on to the bench and lift your legs straight out in front of your body
  • Keep your core tight by crunching your torso slightly and keep your chin up
  • Keeping your legs straight, alternate by scissoring them in front of your body, up and down quickly
  • Perform for 30 seconds without rest. If you can’t go for the full 30 seconds, take a break and build up to it
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    #2 TUCKUPS WITH MEDICINE BALL

  • Grab a medicine ball (10-15 pounds) and hold it at chest level in front of your body. If you don’t have a medicine ball, you can use a dumbbell instead
  • Extend your legs out in a straight line away from your body, keeping your shoulders and heels off the floor and the medicine ball in front of your chest. The only part of your body touching the floor should be your lower spine
  • Perform a sit-up, tucking your knees into your chest as you hold the ball in front of your body
  • Extend your legs back to the starting position
  • Perform 20 repetitions
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    #3 EXERCISE BALL OBLIQUE TWISTS WITH MEDICINE BALL

  • Lay on top of an exercise ball so it sits under your lower back and the top of your glutes, and plant your feet firmly on the ground
  • Extend a medicine ball or dumbbell (10-15 pounds) over your chest so your arms are extended straight over your body
  • Twisting slowly at your core, lower the medicine ball to your right side. Your left arm should stay straight as you lower, while your right arm will bend at the elbow. Keep your head in line with the ball, so your neck/eyes follow the ball throughout the exercise.
  • Raise the ball back above your chest, straightening out both of your arms as you move over your chest. It is ok to pause for a one count when the ball is over your chest
  • Slowly lower the ball to your left side, twisting at your core. Again, your right arm should stay straight as you lower to this side while your left arm will bend at the elbow.
  • Twist your core and bring the ball back over your chest
  • Twisting at your core, lower the medicine ball to your right side. Your left arm should stay straight as you lower, while your right arm will bend at the elbow. Keep your head in line with the ball, so your neck/eyes follow the ball throughout the exercise.
  • Raise the ball back above your chest, straightening out both of your arms as you move over your chest. It is ok to pause for a one count when the ball is over your chest
  • Raise and lower the ball on a two or three count to each side, and remember to keep your eyes/head in line with the ball
  • Perform 15-20 reps to each side
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    #4 PLANK ELBOW-TO-KNEE RAISE

  • Start in a plank position, bending your elbows and resting your weight on your forearms. Keep your body in a straight line – don’t sink your hips – and tighten your core
  • Keeping your core tight, raise your right knee up towards your shoulder. Your head should turn towards your knee as you do this and your torso should crunch slightly, similar to how you would perform a side crunch
  • Bring your knee back to the starting position and repeat for 10-15 reps each side. Do all reps with your right knee before moving on to the other side.
  • It should take about a one count to bring your knee up towards your shoulder, then another one count to return to the starting (plank) position
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    #5 ALTERNATING DEAD BUGS

  • Lie on your back and lift your heels and shoulders up off the floor. Keeping your legs straight, extend your arms out straight over your head away from your toes
  • Keeping your chin up off of your chest and eyes up towards the ceiling, lift your left leg and right arm up at the same time, trying to bring them together above your body. Keep both your leg and arm straight during the entire exercise
  • Lower your leg and arm to the starting position, keeping them straight the entire time. Do not let your heels or hands touch the ground on the way down or at the bottom of the movement
  • Repeat with your opposite leg and arm, i.e., lift your right leg and arm up as if you are going to touch your ankle at the top of your sit-up position
  • Peform 15-20 reps to each side
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