Abdominals

Awesome Intermediate Ab Exercises

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Are you tired of working your abs by just using the Roman chair leg raises and ab crunch machine? Join the club! intermediate ab exercisesOne thing about working abs is that after a while it is like doing cardio; you know you need to do it but it sure can get boring! At least with other muscles you are trying to lift heavy weights and make them grow which can get you fired up!

But that is not the case with the old abdominals. Instead you are trying to shrink and tighten up your midsection. That involves a lot of focus and concentration while you squeeze out a high volume of repetitions.

So to aid in the conquest of the midsection we have a nice intermediate workout full of ab exercises you probably aren’t used to seeing. They are very effective and will get you a gut-busting burn as well as some much needed variety to your workout!

Awesome Ab Workout

This workout is meant to be done as a circuit. Find a spot where you can see a clock or use your watch. You will do each exercise for 30 seconds and then move on to the next exercise. Rest at least 1 minute between circuits. Do at least two circuits but the goal should be to work up to three.

  • Ab Swings – Lie flat on your back with your arms stretched above your head. Find something to grab onto with your hands (use a pair of heavy dumbbells if you need to). With your feet together raise them off the ground towards your right shoulder. Use the abs to draw the legs up (knees slightly bent). After you raise them straight up in the air lower them back down but don’t let them touch the ground, instead swing around in a slight “U” shape and bring them up towards your left shoulder. Keep going back and forth making “U” shapes.
  • Volleyball Twists – Sit on the ground with legs extended in front of you (knees slightly bent). Hook your ankles or toes under something¬† for support (such as dumbbells). Clasp your hands together in front of you like you would for hitting a volleyball. Lean back about 10 to 20 degrees and slowly twist to the left going as far as possible, leading with your hands. Pause and twist slowly back to the right as far as possible. Keep repeating for the full 30 seconds.
  • Clam Crunch – Lie flat on your back with your knees bent and feet slightly off the ground. Place your hands on the side of your head. Crunch your abs together trying to touch your knees to elbows and pause for a second before releasing and lowering back down slowly.
  • Bike Ride – Lie on your back with your hands behind your head. Raise your legs off the ground slightly as well as you shoulders. Start making a slow bicycle motion with your legs. The goal is to raise one knee up towards your head as high as possible while the other leg straightens out. At the same time twist your upper body to touch the opposite elbow to knee. These should be done slower in good form for continual tension on the abs.
  • Straight-Arm Plank – Assume a push-up position but with your hands six inches apart. Keep your abs tense and back flat then hold that position for the full 30 seconds.

There you have it; some very different exercises that will have your abs screaming for mercy and will also keep your brain engaged in what you are doing!

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