Below is a great ab workout for people that are advanced. This is a challeging and effective workout to try.
1. TREADMILL
Jog on the treadmill for 10 minutes at a pace of 5.5
2. ABS - SLANT BOARD CRUNCHES
Starting Position: Position yourself on a flat slant board with your feet secured between the pads and your back flat on the bench. Cross your hands over your chest.
Movement: Exhale as you curl your upper body off of the bench. Inhale as you slowly lower yourself back down to the starting position. Repeat as required.
Reps: 3 sets of 20
3. ABS - FULL V-UP
Starting Position: Lie on your back on an exercise matt with legs straight out in front of you. Straighten your arms behind your head.
Movement: Exhale as you you’re your arms over your head while you lift your legs up off of the ground. Reach up towards your toes. Inhale as you slowly lower yourself back down to the starting position. Repeat as required.
Reps: 3 sets of 20
4. AB EXERCISE - SIDE CRUNCHES
Starting Position: - Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body. Make sure your shoulder blades are evenly flat against the floor.
Movement: - Exhale as you bring your upper body off the ground by
contracting your oblique. Repeat the required repetitions. Switch your legs to the other side of your body to work the opposite side.
Reps: 3 sets of 20
5. ABS - FOUR POINT STANCE II
Starting Position: - Get down on all-fours on an exercise matt and keep your back straight.
Movement: - Exhale as you raise your right arm up until it is even with your shoulder and simultaneously lift your left leg up until it is even with your hip. Hold this position as long as you can. Repeat with other side as required.
Reps: Do this exercise for 3 sets for a long as you can hold the position.
6. ABS - BASIC AB STRETCH
Starting Position: Lie on an exercise matt on your stomach with your palms flat on the matt on either side of your chest.
Movement: -- Lift up your upper body off of the matt with your arms
straightened. Push your head back as far as you can. Hold this position for thirty seconds.
7. ABS - STANDING TORSO STRETCH
Starting Position: Stand with feet shoulder width apart and a slight bend in your knees. Raise your arms up above your head and interlock your fingers.
Movement: Stretch your hands up towards the ceiling as far as you can. Hold this position for thirty seconds.
8. CARDIOVASCULAR -TREADMILL
Jog at a good pace for 10 minutes straight. Only slow down if you are fatiqued.