3 Advanced Ab Workouts for a Tight Core

6 11 2011


By Kisar S. Dhillon
For Active.com

Abdominal muscles adapt quickly, so it is important to keep shocking them with different routines. These three ab exercises are super advanced and should only be done by extremely fit individuals. If you suffer from pains in your lower back, hips, hip flexors, shoulders, knees, or are prone to hernias, I would not recommend this. However, if you are a fitness fanatic who needs to be pushed out of your comfort zone, try these exercises and modify them as you like.

Workout Routine:


Abdominal Cobra Stretch Warmup

Lower Back Stretch

Stretch your abdominals by doing a modified push-up (a cobra position in yoga). Raise your body slowly until you feel the stretch, then hold it for 10 seconds. Do this for three repetitions of 10 seconds.

Stretch your lower back muscles by pushing your buttocks towards your heels and holding for 10 seconds. Then come back to your original position. Do this for three repetitions of 10 seconds.

Hanging Crunches With 10lb Medicine Ball

Hanging Medicine Ball Ab Exercise

Hanging from a pull-up bar, have someone place the medicine ball between your thighs. When you are ready, lift your knees towards your chest, hold for a second, then come back to your original starting position. Do this for three sets of 30 repetitions. On your last repetition, drop the ball from your thighs and perform an Isometric Hold (hold while flexing) for 30 seconds.

Pikes of Death

Pikes of Death Ab Workout

Pikes of Death Ab Workout

For this exercise you will need a wheel that can be put on your feet and a BOSU balancer. This can also be done with a stability ball in place of the wheel. Make sure you securely strap your feet into the wheel straps and go right into a full body plank (push-up position). Once you are stable and holding that plank, push your buttocks toward the ceiling and form a Letter-A. Hold that position for a few seconds, then release back to a full body plank. Do this exercise for three sets of 30 repetitions. On your last repetition perform another Isometric hold (hold while flexing) in the Letter-A position for 30 seconds.

Sit-Up to Squat with 10lb Medicine Ball

Sit to Squat Ab Exercise

This last exercise is going to get your heart racing. From a sit-up start position, have someone hold your feet/ankles. I usually don’t recommend someone holding your feet, but if you are extremely in shape and have no lower back or knee problems, then this will be OK.

Place the medicine ball at your chest and come up as fast as you can with momentum. When you are going up, start activating your quadriceps, gluteus muscles and hamstrings to bring you into a standing position. Once you are almost in a full standing position your spotter can let go of your feet and let you come down by yourself with the medicine ball.

This is an advanced exercise, so if you need to break it up into several sets, please do so. Do this for three sets of 20 repetitions. It is OK for the medicine ball to come off your chest for momentum, but the stronger you get the closer the medicine ball will stay against your body.



Kisar Dhillon is a professional fitness trainer living in Portland, Oregon. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Masters in Business Administration. He has more than 16 years in the health & fitness industry and is currently the owner of 1-2-1 Fitness, LLC.



One response

26 11 2011

Reblogged this on inspiredweightloss.

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