Advanced Abs Exercises

These Aren’t for Everyone – use ONLY if you Want an Incredible Strong and Hard Core

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Advanced Abs Exercises – only for the toughest. If you want to take your core to critical levels of awesomeness then these are the exercises for you. These are NOT beginner’s techniques. If you’ve used the moves from the previous article and have developed a sufficiently strong core, then these will take you to the next level.

Prepare yourself to feel a burn unlike any before with these advanced Abs Exercises. Keep in mind these are just a few of the techniques I teach Secrets of 7 Second Abs Many of the super tough and effective techniques I reserve ONLY for my clients and reveal for the first time with video demonstrations showing you the inside tips and tricks to take your six pack to the next level. If you want those insider technqiues then check it out here.

For now check out these advanced abs exercises and feel the power of the core.



Double Crunches

  1. Lie back onto floor or bench with knees bent and hands behind head.
  2. Keep elbows back and out of sight.
  3. Head should be in a neutral position with a space between chin and chest.
  4. Start position: Hands behind head and knees bent at 90 degrees.
  5. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
  6. Return to start position and repeat.
  7. Remember to keep head and back in a neutral position.
  8. Hyperextension or flexion of either may cause injury.


Side Bridge

  1. Start on your right side and press up with your right arm.
  2. Form a bridge with your arm extended and hold for 10 seconds rather than performing 10 repetitions.
  3. Gradually build up to 30 seconds plus and repeat for 2-3 sets.


V-ups

  1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling.
  2. Head should be in a neutral position with a space between chin and chest.
  3. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
  4. lso raise legs up towards ceiling and attempt to touch your hands to your feet.
  5. Return to start position and repeat.


Medicine Ball Plank

  1. On your knees and place hands on a medicine ball.
  2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up.
  3. Trunk and hips should be in a straight line.
  4. Hold for 10 seconds. This is one set.
  5. Gradually build up to 30 seconds plus.


Seated Russian Twists

  1. Sitting down suspend your feet off of the ground.
  2. Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground. Keep feet off floor
  3. Repeat for the prescribed number of repetitions.

I hope you enjoy these technqiues. Remember you can get even more technqiues, with full video demonstrations by signing up to work with me 1-to-1 through online personal training.

Of course if you really want to see those incredible abs then I highly recommend Burn The Fat, Feed the Muscle by Tom Venuto. It will strip off your body fat and reveal the chiseled abs built using these exercises. Read my review of Tom's Program here. 

The animations featured on this page are used with the kind permission of Ryan Lee and are part of his online training software - Fitness Generator. 





Like the Advanced Abs Exercises, Then Take a Look at the Arm Exercises 
If you want to see those amazing abs check out Burn the Fat, Feed The Muscle

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