Advanced Lower Ab Workout

If you're ready for a real challenge, the advanced lower ab workout is here for you. You need to have good abdominal strength and a strong core to do the advanced lower ab workout. You should be able to do all the exercises in the beginner and intermediate workouts before proceeding with the advanced version.

The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week. Always remember: Good form is your top priority. Only do as many reps as you can using perfect form.. When your form breaks down, STOP THE SET, no matter what rep you're on. Never break form to reach a certain rep level.

The exercises below are much more difficult than those in the beginner and intermediate workouts. They advanced lower ab workout will really challenge your lower ab region.

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Advanced Lower Ab Workout

Exercise 1: Decline Reverse Crunches

Suggested Rep Range: 10-25

Preparation: Using an decline bench, lie on your back with your lower back pressed into the bench. The bench should be at about 30 degrees. The higher the angle, the greater the resistance. Head and neck should be relaxed, you should be holding on to the top edges of the bench. Both your hips and knees should be bent at a 90 degree angle.

Movement: Contract your lower abs to raise your hips towards your rib cage, rolling up, slowly curling your tailbone up off the bench. Exhale on the lift, inhale as you slowly lower your hips back to the starting position.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position, touch the bench lightly and then start the next rep. Don't rest at the bottom.

- Use a slow and controlled movement. Don't rock up and down, or use momentum to swing your legs up.

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Exercise 2: Corkscrew

Suggested Rep Range: 5-20

Preparation: Lie on your back with your legs extended straight up, knees slightly bent, feet over your hips. Head and neck should be relaxed, with your hands down at your side, palms down.

Movement: Contract your lower abs to raise your hips off the floor, elevating your feet towards the ceiling. At the same time, twist your hips to the right like a corkscrew. Your legs will reach straight up towards the ceiling with each rep. Pause at the top, then slowly return back to the starting position. Repeat the movement again, only this time twist to the left. Alternate sides. One rep consists of corkscrews to each side.

Bill's Tips on Technique:

- Don't use your hands to push your hips up..

- Exhale on the lift, pause at the top, then inhale as you slowly lower your hips back to floor.

- Focus on the lower abs doing the work, not your legs. Don't kick your legs up.

- When you return to the starting position, touch the floor lightly and then start the next rep. Don't rest at the bottom.

- Use a SLOW and controlled movement.

- While this is primarily a lower ab exercise, the twist brings the obliques into action.

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Exercise 3: Exercise Ball Reverse Crunch

Suggested Rep Range: 10-20

Preparation: Place an exercise ball next to something solid that you can hold on to. Lie on your back over the ball. Head and neck should be in line with your body. Both your hips and knees should be bent at a 90 degree angle.

Movement: Use your lower abs to raise your hips towards your rib cage, rolling up slowly until the abs are completely contracted. Pause at the top, then slowly return to the starting position.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- You can make this more difficult by moving the pelvis further down the side of the ball.

- Use a slow and controlled movement. Exhale on the lift, inhale while lowering to the starting position.

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Exercise 4: Hanging Knee Raises

Suggested Rep Range: 5-20

Preparation: Hang from a bar (using either your hands or some Ab Straps). Your hips should be bent at 90 degrees.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Exhale on the lift, pause at the top, then inhale while slowly lowering back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees.

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (leg muscles) 

- Most of the movement should occur in your abs, with your pelvis rotating upward. Just lifting your knees up and down changes the emphasis from your abs to your legs.

- This is the toughest exercise in the advanced lower ab workout.

- Go SLOW. Don't use leg swinging. Control the movement on the way down.

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Do the advanced lower ab workout 3 times a week. Start with one set of each exercise for two weeks, before adding an additional set.

While this advanced lower ab workout really concentrates on the lower abs, be sure and do other exercises to work your upper abs, obliques, and lower back. You want to maintain balance in your training program.

For a good gym workout, try the

Free Lower Abdominal Workout For The Gym. This is also an advanced workout.

Beginner Lower Abdominal Workout

Intermediate Lower Abdominal Workout

3 Easy Stomach Flattening Exercises You Can Do at Home

Be Sure And Try: The Best Ab Exercises

ExerciseGoals.com Weight Training/Lifting Exercises,Tips & Workout Routines to Reach Muscle Building & Weight Loss Goals Fast

Return from Advanced Lower Ab Workout to
Good Lower Ab Workout For Beginners

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Free Ab Workout Home

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