Ab circuit workout advanced challenges your core with full body ab exercises.

If you have a weak core (that includes the shoulders, mid and low back, abs, and hips) then perform set one of each ab exercise with a 5-10 second rest between exercises. After about two weeks when your core starts to get stronger, take out the breaks and try an entire circuit without any rest between exercises. After about another two weeks switch to the instructions for people with strong cores.

If you have a strong core (core includes shoulders, abs, hips, mid and low back) perform set one of each ab exercise for the number of reps indicated without resting between exercises. Rest for 20 seconds then repeat a second ab circuit with no breaks between exercises. After 2-3 weeks of this ab workout change to a different ab workout for better results.

Exercise
Alternating Single Leg Bridge Rollout on the ball until just your feet are on the ball and you are forming a bridge. Keeping this position lift one foot off of the ball and hold for 1-2 seconds. Return to the starting position and repeat with the other leg. Ab circuit workout tip: Contract your abs the entire time and initiate the movement by squeezing the glutes and stabilizing the hips. Be sure to keep hands under shoulders for better stability.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10
Prone Pull Ins on Ball Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion. Return to starting position. Ab circuit workout tip: This is a full body exercise that focuses on the core. Keep abs contracted throughout to prevent low back strain and squeeze the shoulder blades and glutes to make pushing up easier.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 10
Wide Stance Low to High Wood Chops 1. Start with a wide foot stance and grab the cable in its low position. 2. Keeping your arms straight and in front of your chest proceed to rotate your trunk so that your hands are pointing up towards your shoulder. 3. Return to the starting position and repeat for desired repetitions. Repeat with the other side. Ab circuit workout tip: Notice how the feet, shoulders, and head pivot. Make sure to pivot all three every time to prevent knee shoulder and neck strain.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side 2 10 each side
Single Leg Russian Twist 1. Stand with feet hip-width apart. 2. Hold medicine ball with both hands and arms only slightly bent. 3. Swing ball over to the right hip and come up onto right foot. Forcefully swing ball forward and around towards the left side so that you are only standing on left foot. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle. Ab circuit workout tip: Contract your obliques as you turn and swing the ball with enough force that your abs have to work hard on the stop start motion.	Sets Reps Weight/ Resistance Tempo Time 1 20 2 20
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Ab circuit workout tip: Keep the hips elevated to prevent low back pain and use the low abs to initiate the movement.	Sets Reps Weight/ Resistance Tempo Time 1 20 2 20
Kneeling Balance Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position. Use the tops of your feet to help control the movement of the ball by placing them against the ball. Hold for the prescribed number of seconds. Ab circuit workout tip: If you want to make this tougher then place the hands behind the head. It you want to make it easier place fingertips of one hand on a wall or pole.	Sets Reps Weight/ Resistance Tempo Time 1 20-30 seconds 2 20-30 seconds

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