5 Advanced Ab Training Exercises for additional Challenging Core Workouts

 

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30 Minute Abs Workout Intense Core Workout with Warm Up and Cool Down

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Extreme Abs Workout 7 Min At Home with Cirque du Soleil

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5 Advanced Abdominal Exercises for More Challenging Core Workouts it’s true that in order to see your abs you have to do more than just perform high-rep sets of sit-ups. It has also been said that abs are made in the kitchen requiring strict dieting practices to achieve low levels of body fat. Stockbyte/Getty Images. Easing into the advanced ab workout means starting with the Bicycle Crunch to target the rectus abdominis and obliques. It tops the list of the best exercises to build strength and endurance in these muscles according to a popular abdominal exercise research study published by San Diego State University.. The bicycle crunch is fairly easy to do, but many people get.

This supremely challenging abs exercise also stretches the muscles off the lower back. How to do it: Get in a pushup position with shins on a physio ball. Pull your knees to the chest until the toes are on top of the ball.

Return to the starting position and repeat for a set of 10. These exercises will further build core strength by engaging your muscles in more complex ways. Side plank with rotation This exercise is an advanced version of the basic plank. Advanced Core Burning Workout Challenging 20 Minute Abs and Obliques Workout This core intensive video is designed to be done after another one of our more challenging workouts to finish off the abdominal, oblique and lower back muscles.

Core work doesn’t have to be all monotonous workout fun. Spice up your ab training by grabbing a friend and a resistance band for this game. even more challenging. This is a workout. But with the right approach, you can boost your core workouts and set the stage to achieve amazing abs from your living room. Here, Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac, shares five simple strategies to help you whittle down your middle by burning more calories during your at-home ab workouts.

Yoke walks and barbell walks are just as much a total-body exercise as they are abs exercises, and they’re some of Herbst’s favorite ways to train the core. Load up a yoke bar or barbell and rest it across your upper back, as you would with high-bar squats. Then, go for a stroll around the gym. The 5 Best Ab Exercises for Women Medically reviewed by Gregory Minnis, DPT — Written by Jessica Timmons on January 11, 2018 For many women, achieving a. But with this library of challenging core moves, you can kiss those crunches goodbye.

These 41 midsection-mangling moves are some of the most advanced out there. These exercises will hit your torso from a variety of angles and in a variety of ways — stronger core, guaranteed.

List of related literature:

THIS CHAPTER IS THE TRICKIEST of all, since it’s going to include almost everything that you would describe as “ab” training.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Phase Intervention 1 2 3 4 Exercises Inclusion of one or a combination of –passive range of motion –active assisted range of motion –stretching –resistance exercise on leg press, light weights (1-5 lb [0.45-2.25 kg]), and/or exercise band –breathing exercises (deep breathing, coughing, incentive spirometer).

“Understanding Nursing Research eBook: Building an Evidence-Based Practice” by Nancy Burns, Susan K. Grove
from Understanding Nursing Research eBook: Building an Evidence-Based Practice
by Nancy Burns, Susan K. Grove
Elsevier Health Sciences, 2010

Be sure to check out the companion DVD for a sample abs routine, which exemplifies the quality of training concept.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

I always perform at least four ab exercises twice per week when getting ready for a COnteSt.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Phase II:Weeks 3–4 Goals • ROM exercises.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

If you can do these slow, controlled ab crunches for more than about 90 seconds, you’re ready for the most demanding, isolated ab exercise that normal humans can perform.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

One of the greatest conditioning mistakes is to assume that ab strength and endurance developed in one exercise will carry over into all movement patterns.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Targeted core work, specifically ab work, will go a long way toward preventing injuries and supporting a strong, healthy posture.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

One of the biggest ab training mistakes most people make is that they don’t perform any weighted ab exercises.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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58 comments

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  • Elizabeth makes the teenest little grimace a few seconds b4 the end, here’s me a miserable sobbing ruin on the floor not knowing what the fk is going on anymore!!!

  • This is definitely for advanced people. I keep feel a lot of this in my hip flexors. One day I hope to have core this strong. For the mean time it’s back to modifying and beginning��

  • I’ve done so many different abs workout videos trying out every different person but nothing burns more than this fore it’s true muscle strengthening not just body shaping/ fat burn, 7 minutes never goes so slow

  • Too complicated! Only the simple ab exercises work without risk of unnecessary strains. Intensity and constant consistency always delivers. No disrespect to Jeff.

  • I tried this workout, it is really burning!how can you manage to smile while counting and doing the those crazy abs exercise at the same time����,you are awesome!!

  • ill have to try the regular way too..i used an ab Stimulator belt and its awesome..i did a before and after video on my channel..i much prefer workouts that have little to no effort lol

  • Thank you! This is amazing! I’m an experienced fitness instructor and I wasn’t able to make all reps at full force! Absolutely great workout! Make more like that.��

  • Amazing amazing workout, firing my abs and killing me but really super effective… after 2 weeks i can say i have 6 packs now…really appreciate it

  • The guy make it hard to focus on the actual workout, he was just awkwardly by standing the whole video for me to take serious, yet he wasnt working out with her yet just gesturing and sitting around.

  • I try to do this one at least a couple times each month. I like the pacing and variety of excercises. Hard and works up a sweat without being frustratingly difficult!

  • Good workout, but dont forget people, abs workout are useless if you have belly fat. ( if your goal is to get abs) I already have a shredded 6 pack thats why i do this. To get that belly fat to burn uou should do fitness blender’s 1000 calorie workout. The one daniel has a orange shirt. Im a 24 year old fit man and it kills me.

  • When in the afternoon I was watching this video, I said to myselfeasy! And when I was actually doing it, woo….. wasn’t as easy as I thought…

  • Doing this after people who get bored easily strength upper body can’t even do the side planks my arms were giving up on me damnn!

  • I feel like this is a very good workout to strengthen the core and prevent back pain when you gotta sit all day long! Really helpfull for me at rhe moment, as I’ve got to sit practically all day long for my online classes:|

  • Thank you Daniel,we love yours and Kelly’s workouts so much.very intelligently made workouts.me and my husband try to keep up with your challenge during the routine.I personally believe yoga ��‍♀️ or gym done with our own body weight is the way for healthy life.I wish you both good health.keep making work out videos.����������‍♀️

  • I first tried this workout about a month now. In the beginning it was super tough and I clearly remember how sore my sides I felt the next two days. But now the workout has become quite easy, even with weights! I now feel inspired to try a harder workout. Does anyone have any suggestions for the next workout?

  • When I saw this on my calendar for today I was not interested lol. I knew it was going to challenge and humble me. Workout complete thooooo. And because I hated it, I was motivated to do a second workout I knew I would enjoy more. Hollllla! Thank you for this amazing service Daniel and Kelli!

  • I highly recommend taking up yoga (I follow yoga by adriene’s programmes) if you have back/neck pain during core exercises or struggle with planks. After 3 weeks, I can plank for minutes on end and stopped having pain during crunches.

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • this was just on my level, I am 15 and stuck here in coronavirus quarantine, so this really is good to keep and get that six pack. thank you

  • What is the ‘intense’ about less than a minute of Russian Twist? I keep waiting for that pain but even when I am doing the video on 0.25 speed I’m feeling close to nothing in my muscles.

  • No idea if you still read these comments but thanks for uploading these! I always feel self conscious going to the gym and this one was really easy to do at home! Except for when my cat decided that plank time means play time, but he’s a cat. Thanks again for uploading these!

  • That was the worst work out ever. Couldn’t even concentrate because he kept talking in the middle of every excercise. At least I burned some calories:/

  • was really not expecting such a good “core” workout. finally not one of the generic only 6pack stuff but really going for the lower back too. big thumps up.

  • I always find Daniel’s workouts very hard, half of the time I cant get the posture right and the other half I fall to the ground �� I burn more with Kelli’s workout as I can be more effective with her workouts.

  • Today was my first day of this workout and I loved it. So can you pls guide me that in a week, how many times should we do this abs workout?

  • Great content!
    I invite you all to check out and subscribe to my channel https://www.youtube.com/channel/UCBiIXwWZz9AY7LrikTsnIzg

  • Why bother to put this vision in your head? Work Outs needed not be complicated or difficult. Some guys just need an excuse to spend more time in the gym and as far away from their wives, who does have what they truly need.

  • Loaded plank
    Gymnast ring layouts
    Barbell rollout
    Walkouts
    Barbell situps
    Plate layoutfeet on sliders
    Barbell climb
    90 degree toes to bar
    L sit pullup
    Med ball wheelbarrows

  • I made this into an 8-minute ab workout! I do it 2 times a day 6 days a week! This is my 4th day and I’m already seeing minor changes! I will come back and edit this when it has been 2 weeks since I started! I’m guessing that there will be a significant difference from when I started!

  • It’s not the workout, as I’ve seen them before. It’s the humbleness, straight to the point vibes and coolness. Salute from North London.!!����

  • 07.06.20
    I started doing this workout today. Paused 3 times. Modified the heck outa this. I’ll update here.
    11.06.20
    Did it again. Paused at 2:47. Modified several times.
    14.06.20
    No pause. Modified. <3
    16.06.20
    Again modified.
    18.06.20
    Okay. Today was harder. Paused 2 times.:D I still got it in… so it’s a win!
    21.06.20
    Did it again. No pause. I’ll continue doing it (until it becomes easier) without updates. <3

  • For the first time since I stopped aerial silks classes I felt my abs literally hurt! Thanks so much, I really missed that sensation ��

  • Thanks bro, this exercise was a killer especially since I used weighted ankle straps, and two 10lbs plates in some instances. ����

  • have been doing this workout everyday for about a month, my six pack improved and I definitely feel the burn. Keep it up man. (I’m 15 btw)

  • This workout is absolutely amazing, im gonna bump it up to do two sets of this workout becuase ive been doing it for a while and it got easier! You are the reason i have a six pack, so thanks bro

  • This is a great workout! Hope to see more. I will say on thing. The hold threw me off cause I wasn’t looking at the video. I didn’t know you were doing exercises between holds. So I just held lol.

  • Okay very impressive but what about dragon flag horizontal scissors… Alternating between the hand holding ur body every 4 scissors crosses…
    And the free hand must touch the foot that goes to her side every cross…
    AND U MUST DO THAT ON A GROUND WHIT INCLINATION…
    AND IT MUST BE WHIT 1 GIRLFRIEND ON 1 LEG AND 1 WIFE ON THE OTHER…
    AnD tHeY aRe NoT yOuRs!¡!

  • To restress something he said briefly, that pelvic tilt is super important for the extra squeeze. Rotate the hips forward to shorten the distance from the bottom of the abs to the top of the abs!

  • 0:32 rollback plyo planks

    0:38 OBB 1 arm rollouts

    0:44 OBB knee tucks

    0:49 OBB corkscrews

    0:53 weighted planks

    1:00 plate plank twists

    1:04 PB wall plant crunches

    1:08 1 arm hanging leg raises

    1:15 hand plant planks

    1:18 L-sit scissors

    1:21 get-up thrusts

    1:28 eccentric slides

    1:33 1 arm posted leg raises

    1:40 dragon thrust twists

    1:45 ab wheel jackknifes

    1:50 slashers

    1:56 double slashers

    2:00 single leg spirals

    2:05 serpentine slides

    2:10 weighted windshield wipers

    2:16 russian plyos

    2:22 folding flags

    2:30 pendulum of pain

    2:36 acsension twists

    2:45 banded circle crunches

    2:50 oblique obliterators

    2:53 dead man’s planks

    3:01 dead man’s climb

    3:07 crucifix climbers

    3:11 knee-ins

    3:17 carry coil planks

  • Jef can you still do all of these exercises?

    I’ve been doing your 6,7 and 8 min ab videos for 2 months now and waiting for the next one to come out. Please make a new one that incorporates some of these difficult ones as i’d love to it.

  • I was too scared by the music to go back in the basement to work out. Thanks!!! Not I don;t work out any more…. Pull your pants up Jeff!!!

  • The music along with the workouts really freaked me out to even perform these. These look pretty intense and scary. But going to give a few of them a go though. Let’s see how I fare.

  • Thank you for these exercises! I’ve been getting more advanced in training and abs have become boring at times. These really spice things up.

  • = REAM ME PLEASE =
    Thanks for your video about the abbs please make a video for formarm extreme workout and one more video for extreme veins for arm like Frank McGrath.
    Thanks in advance.

  • Awesome…no fake boobs no butt implants just the result of hard work and dedication. Not an indictment of those who like enhancements, just stating my preference.

  • Why watch a video you are already telling me I can’t do at home or may not see at the gym don’t even want to see this channel come up on my you tube home screen again

  • Man, some of the thing you guys say just seeing young lady really stupid. How you would feel someone was talking about your sister like that? Shame

  • these aren’t advanced ab exercises
    these are advanced: full abweel roll out, dragon flag, shoulder flag, front lever, toes to bar and so on…

  • I’m not hating but uh how is reverse plank supposed to help your abs? All it does is engage your shoulders,arms, and legs. It’s useless

  • Awsome video, how many ab exercises to do at one time,
    As you said three times a week, what should be the flow every time we do it.

  • What I really like, is the tempo at which she does the workouts. I used to fly through exercises(probably bcz of lack of stability and strength), but I definitely want to get used to slowing down the tempo on some of these workouts, to get greater muscle contraction.
    Sarah is a beast!

  • This is depressing..
    that want to be coach is so low energy that I feel bad for that girl… she needs to get away from him and get with somebody a lot more spunky and motivated in life

  • I feel like this is it. This is the abs workout I was looking for, It’s been so long since the last time my abs hurt after a routine.
    I feel like they are actually trying to help us.
    thank you so much!

  • @ 2:45 my biggest problem with these abs workouts is… I think i still have many reps of knee and leg raises in the tank.. but my arms (and more specifically my hands) give up and i cant hold on any longer:(

  • Thank you I love the advance abdominal exercises, but I am just a beginner I just wanted to see what I can look forward to doing as I go from beginner to advance a really neat video. Diana Tobin.