Training: Advanced Abs

The final part of the our three part core destruction. If you’d like a starting point for working your core, then head to the first article in this series, Beginner Gym-Free Abs. After this, move up to Intermediate Gym-Free Abs and make your way through this workout until you can master it with relative ease.

Part three, “Advanced Abs”, cranks the intensity up to another level, keeping the workout the same overall time length but adds a few more exercises, giving you even more choice to swap things around and keep you making progress.

For this workout, you’re aiming for 50 secs of training per exercise, followed by 10 secs of rest. Be prepared, as the intensity of this workout will make you incredibly sweaty but it’s worth bearing in mind the amount of fat you’ll be burning in this short intense workout. Plus, it’s achievable in the morning before work or on holiday without spending your whole holiday exercising!

Before you continue, please remember that you need to warm up.

If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.

Hanging Knee Raises. Click for full exercise


Hanging leg raises

We move up to leg raises now, increasing the lever length increases the stress to your abs to make them grow! These will really help define those stubborn lower abs.

Target: 10 leg raises (within 50 seconds)

Tip: to make it harder, try not to touch the floor when returning your legs after your knee raise.

Ab roll out. Click for full exercise


Ab roll out

One of the most underrated moves in the gym, using an ab roller extend forwards until your arms are all the way above your head and your nose is nearly on the floor. Stay on your knees all through this and really feel your core burn!

Target: 20 crunches (within 50 seconds)

Weighted Squat. Click for full exercise


Weighted Squats

For this you can hold anything, as long as it’s challenging you, whether it is a small bag of sugar or your brother! If you don’t know what to use get a backpack and fill it with stuff, that’ll add some weight. This is another exercise to work your entire body at the same time.

Target: 10 weighted squats (within 50 seconds)

Tip: to make it harder, simply add more weight.

V Sits. Click for full exercise


V Sits

Keeping your arms and legs as straight as possible, contract your abs bringing your hands and feet together. The aim is to make a V shape with your body. It’s a tough move to start off with, but give it some practice and you’ll master it!

Target: 10 crunches (within 50 seconds)

Tip: to make it harder, you can perform this with a weight, such as a medicine ball, kettlebell, dumbbell or similar.

Press Ups


Press Ups

Still keeping them in here, if you still need to be on your knees do that, toes if you can, if you really think you can move your hands above your head and slow the tempo right down.

Target: 25 full press-ups (within 50 seconds)

Floor Mountain Climbers. Click for full exercise


Floor Mountain Climbers

Start in a plank position, then bring one knee up towards your chest. Repeat with the other leg. If you think this is too easy grab two equal resistance bands, put them around your ankles and climb like that, it will make you have to work even harder. At this point, do you want to?!.

Target: 50 per leg (within 50 seconds)

Tip: to make this tougher, simply go quicker!

Star Crunch. Click for full exercise


Star plank

As mentioned in the intermediate workout, try putting arms and legs as wide as possible and hold. This will be a big test of your static strength now.

Target: hold your form for the full 50 seconds

Star Crunch. Click for full exercise


Star Crunch

Lying on your back, keeping your arms and legs as straight as possible try to contract your abs and touch your left foot to your right hand, lower back down to the floor and then do right foot to left hand. You should be contracting your abs hard to pull your body together in the middle. This is also a good move for your obliques (side of your abs).

Target: 20 Crunches each side (within 50 seconds)

After the first circuit rest for one minute and then repeat, aiming for three or four circuits. If you are still standing at this point, simply perform another circuit! That should have been a really challenging, but hopefully fun and interesting fat-burning core circuit.

Before you finish, remember that you should spend time cooling down.

This offers a whole body workout but still focuses on that all-important core. This also offers six brand new core exercises, totalling 19 different exercises across the three plans, enabling lots of scope to chop and change and pick your favourites.


About Author

Olly is the Short Motivation fitness and training advisor. He is a level-3 PT instructor, specialising in TRX and kettlebell instruction, and manages his own gym in the United Kingdom.