For more six pack stomach tips and beginners abs workout routine go here: Abdominals – Cool Six Pack Abs Exercises Workout Routine For Your Midsection
Intermediate Routine
Legs Raised Crunch
Lie flat on your back on the floor. Have your hands clasped lightly behind your neck and your legs extended directly upwards with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with your hands reaching towards your toes raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position.
Incline Bench Reverse Crunch
Lying flat on your back on an Incline Bench with your head at the higher end of the bench and your legs toward the lower end. Have your legs bent and slightly extended. Place your hands up behind your head holding onto the pad or bars. Do not use your arms to pull yourself up. Concentrate on using your abs to squeeze your pelvis up. Curl your knees up towards your chest, lifting your lower back off the bench. Squeeze at the top of the movement then lower down slowly to starting position. Note: I’ve mentioned that your legs are only be to slightly extended… not fully extended.
Side Leg Raises
Lie on your right side with your body in a straight line. Have your knees slightly bent and your right arm stretched outwards with your palm facing the floor for support. Have your left arm bent with your left hand at your temple at the left side of your head. Now raise your left leg up while also slightly raising your head and shoulders until you feel the crunch at the side of your waistline. Squeeze, then lower your upper body and your leg down until it nearly touches your right leg (about 3 inches apart), then repeat. Complete your reps then change sides.
Advanced Routine
Knee Thrust Backs
Lying flat on your back on the floor. Have your hands down by your sides with your palms facing the floor. Depending on how advanced your abdominal training is you can have your legs fully extended, with your legs virtually touching the floor, otherwise you may like to bend your knees to lessen the strain on your lower back.
Raise your legs thrusting them up off the floor, until your knees virtually reach your chest. Raise your head and shoulders slightly squeezing your abs. Lower your pelvis and legs down to starting position. Keep this movement continuously until you have completed your set. To increase the intensity try not to touch the floor with your feet in between reps. Correct form is very important with this exercise. So just take your time and make sure you perform this exercise properly.
Lying Leg Thrusts – OUCH!
Lie flat on your back on the floor. Depending on how advanced your abdominal training is you can either have your legs fully extended and flat on the floor, or bent. Have your head and shoulders raised off the floor, with your hands underneath your butt. (Where your butt joins the back of your thigh) This is to help prevent your back from arching when lowering your legs.
Raise your legs thrusting them up off the floor, your lower back should also raise up off the floor. Squeeze your abs then lower your pelvis and legs down to starting position. Correct form is also very important with this exercise.
Side Leg Raises
Lie on your right side with your body in a straight line with your knees slightly bent. Have your left arm bent and left hand supporting the back of your neck, keeping your elbow facing upwards. Your right arm should be in front of you with your right hand resting on your hip or on the floor. Raise both your legs and your upper body upwards (not too much) until you feel the crunch. Squeeze then lower your legs and upper body back down to starting position. Complete the required amount of reps then switch sides.
Happy Training… Enjoy your ab workout routine!
© Mandy Gibbons
Virtual Fitness Trainer
IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.
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