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
#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
#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
#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
#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
these look a killer!!! but going to include some of them and build up to all!! 🙂
Log in to replyAwesome! I’m always looking for new ab exercises, I’ll admit, I often find myself doing the ‘same ole, same ole…’
Log in to replyI love it, thank you!
Log in to replyThank you Nicole! Can’t wait to try these 🙂
Log in to replyThanks! I’m going to work them in, can’t wait!
Log in to replyHi Nicole! Curious at to whether or not you utilize mostly body weight ab moves, or weighted, or utilize both equally 🙂
Log in to replyPretty much both equally
Log in to replyReady to try them tomorrow. Look intense – but amazing! Thank you. I will let you know how it goes.
Log in to replyComing up I am without a gym for 2 weeks and 3 days…I will be using these! Thanks!
Log in to replyIt burns very quickly. I have rested with deep breaths and stretches in between…
Log in to replyDoes the burns ever go away? Can you explain how you breath thru these exercises?
Keep at it and push through the burning. It should be difficult- the stronger you get, the long it will take to feel that burning
Log in to replyHey Kerren!
On Ab exercises, exhale when you contract the muscle (flex).. so on plank knee to elbows, breathe out when you bring your knee up, and breathe in when you are back in plank hold position.
Inhalation happens when you are at starting position for most exercises, exhale on the crunch, leg raise, twist, etc 😉
Log in to replyWow, now that you put it that way ( that “inhalation happens when you are at starting position for most exercises”) it makes more sense AND and it’s a quicker reference when one breathing gets thrown off. I can’t wait until this becomes a habit for me rather than something that I have to think about. Thanks Christina!
Log in to replyI’m excited to try these….I’m sure I’ll be sore 🙂 Thanks Nicole.
Log in to replyDid the bench scissors and the alt. dead bugs today w/ butt-ups and twists…LOVED EM…Thanks Nicole 🙂
Log in to replyGreat!
Log in to replyExcited to try some of these I have never done! Thanks Nicole xo
Log in to replyCan u post some ones with weights that u do? And like romain chair etc
Log in to replyLove that plank thank u! All the others were awesome too a
These are a great addition to the others that you’ve shown! They do get the job done.
Even though I improve on these, I can’t seem to get better at the hanging leg raises. I’m supposing that it’s because it involves the hip flexors?
Log in to replyNicole,
Log in to replyLove all of these ab exercises. The plank with knee to elbow has always been a favorite to me.
I have a question pertaining to abs! When ever I diet down my midsection from a side view becomes really tiny (not in a good way) but from the front view, I tend to look more square then hour-glass shaped. What ab moves help you keep more of an hour-glass shape but also develop some thickness?
Nicole,
How many times per week do you work your core?
Log in to reply3-4x a week 🙂
Log in to replyThis is great, I like variety.
Log in to replyYou should have your own college lol seriously…
Log in to reply“I got my degree at the Nicole Wilkins University of Sports Science” …”really? Wow! I hear that’s the best place to be certified from!”
Nicole:
What is the best exercise to get that V-cut in your lower ab??
Thanks 🙂
Log in to replyThe only way you will get that ‘v-cut’ is by decreasing your overall bodyfat.
Log in to replyTime to add at least one of these to my ab exercises this week in/out of the gym. Thanks Nicole.
Log in to replyWow! Love it! Will be adding it to tonight’s workout as my finisher . Thank you
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