Ab Circuit Workout for Intermediates

They also improve ab endurance and coordination so you can progress into the more advanced ab exercise routines.

Perform 10-15 reps of each exercise. Go from one exercise to the next without rest. After one circuit take a 30-45 second break and stretch the upper abs then repeat.

If you can do more than 15-20 reps of each exercise with excellent form then you are ready to find more challenging ab exercises.

Exercise
Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor. Ab circuit workout tip: Do not put hands under the butt and rest the head on the floor. Keep belly button drawn in the entire time so low back stays flat against the floor the entire time.	Sets Reps Weight/ Resistance
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Ab circuit workout tip: Contract the lower abs in to lift and never allow the hips to sink down towards the floor. Keep head relaxed and elbows under shoulders.	Sets Reps Weight/ Resistance
Stability Ball Pull In 1. Roll out onto ball in a prone position. The ball should be under your shins. 2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your knees in towards your chest. 3. Remember to keep your trunk parallel with the floor. 4. Now extend them back to a parallel position. Repeat until the number of repetitions is met. No sagging of the hips. Ab circuit workout tip: Keep abs contracted and hands under shoulders. Work on maximum stabilization as legs move in and out.	Sets Reps Weight/ Resistance
Reverse Wood Chop with bands or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. Ab circuit workout tip: Keep feet, hips, and shoulders facing forward. Use the obliques (not the arms) to pull the band diagonally.	Sets Reps Weight/ Resistance
Full Situp (w/ med and stability ball) 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands on chest and hold a medicine ball. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up to a seated position. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Ab circuit workout tip: Ball should be under your lower back and legs 90 degrees. Hold 8-10 pounds weight at chest level, keep tounge on roof of mouth, and belly button drawn in the entire time. Breathe in and out through the nose.	Sets Reps Weight/ Resistance