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This advanced training on abs is quite complicated. The various advanced level exercises included in it are aimed at working out all the muscles of the abdominal, including the upper and lower abdomen and oblique abdominal muscles.



This workout includes strength and pilates exercises to ultimately do a killer abs workout that you can do at home because it does not require any additional equipment.

If you are a beginner, then the exercises may seem difficult to you, so you can make simpler versions and modifications that are more suitable for the entry level. You can make your workouts more effective if you use different exercises that you have not previously included in your program.

Be sure to warm up before starting this workout. For optimal results to keep your abs fit, do your workout after about 30 minutes of cardio.

🚨 Lunge Twist

✅ Lunge-and-Twist-with-Medicine-Ball


Technique of execution:
  • Stand upright, take the fitball in your hands, put your supporting leg in front of you as in lunges, stay in this position during the exercise;
  • Then lunge and twist your body at an angle of 90 degrees in one side, but then to the other side, with arms straightened in front of you;
  • Exhale and return to the starting position;
  • Perform 3-4 exercise sets of 10-12 repetitions.

Advanced Abdominal Training

Perform 15 repetitions of each of the abs exercises. Perform all exercises in a circle three times. In order to make it more difficult, you can reduce the rest time between exercises. Try to always stick to an exercise option that you can perform with the right technique (move on to a simpler exercise option if it is too complicated for you).

You can see in more detail how to train obliques and the use of diet in this article: The Best Obliques Exercises.

Criss-cross twisting

criss-cross twisting
How to criss-cross twisting

Beginners are encouraged to gradually increase the load and to begin to learn how to simply “cross legs”. Why accept the starting position:


  1. Lie on the floor surface (put a fitness mat or a simple wide towel). While pressing the lumbar back to the floor surface, relax your hands, you can put them behind your head, spread your elbows to the sides.
  2. Squize your abdominal muscles (keep your lower back pressed to the floor), raise your legs so that your hips are at right angles to the floor and your lower legs are parallel to it.
  3. Lower back stay on floor, begin to perform rotational movements with your legs, as if you were turning the imaginary pedals of a bicycle. Feel the tension in the muscles of the press, make movements slowly.

Gently and slowly “twist with your legs”, observing the correct technique. Do 3 sets of such reps.

🚨 Wood chop

Wood chop workout
Wood chop workout
Technique of execution:
  • Stand upright, put your supporting leg in front;
  • Then lunge and twist body at an angle of about 90 degrees, with arms straightened in front of you;
  • Exhale and return to the starting position;
  • Repeat twisting for the other side;
  • Perform 3-4 exercise sets of 10-12 repetitions in each direction.

🚨 Russian twist for oblique muscles

Russian twist
Russian twist & Plate twist workout


Technique of execution:
  1. Sit on a training mat, legs bent at the knees, back slightly bent back. Your body position should resemble the letter “V”. Keep your lower back straight, abdominal muscles tense. Your arms are extended forward. You can pick up the ball or simply join your palms together.
  2. Tear off your feet from the mat and start twisting the body with your hands left and right. In this case, the knees remain motionless in one place or slightly deviate to the side of the opposite body.

Perform approximately 15–20 twists on each side, in 3 sets.

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