BEST ABS EXERCISES (ADVANCED)

BEST ABS EXERCISES (ADVANCED)

BEST ABS EXERCISES (ADVANCED)

BEST ABS EXERCISES (ADVANCED)

BEST ABS EXERCISES (ADVANCED)
BEST ABS EXERCISES (ADVANCED)
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BEST ABS EXERCISES (ADVANCED)
BEST ABS EXERCISES (ADVANCED)
by Team Bravo - 30 Dec 2015

For those who have attempted both the beginners and intermediate sets of core workout, here are the sets of the advanced core workout.

EXERCISE ONE: WIPER ON PULL­ UP BAR

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STEP 1: Get onto the pull­ up bar and lift your legs (Keeping it straight the whole time) up as shown.

STEP 2: Swing your legs to your right and left while keeping your legs straight the entire time as shown in the picture (like a car wiper).

*ALTERNATIVE*: BEND YOUR KNEE CLOSER TO YOUR BODY.

*TIP*: Always exhale when you are wiping from side to side.

EXERCISE TWO: DRAGON FLAG

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STEP 1: Perform a leg raise with your hip thrusted in the mid air as shown.

​STEP 2: While tightening your abs, lower back and glutes, slowly lower your legs to 45 degree or lower. You want to keep your hip in the air throughout the movement.

*ALTERNATIVE*: BEND YOUR KNEE CLOSER TO YOUR BODY.

*TIP*: When performing a dragon flag, focus on using your abs, lower back, and glutes to control the movement. Your hands are there for support, but don’t pull the bench into the back of your neck!

EXERCISE THREE: ROLLER WITH KNEES OFF THE GROUND

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P.S: This is similar to the roller exercise you all saw while scrolling through the sets of intermediate core workout. In this case, you are going to be keeping the knees of the ground the entire time while executing the whole exercise. This small adjustment alone makes a whole lot of difference and raises the difficulty of this whole exercise as this small change is going to require you to have to engage a lot more strength from your core.

STEP 1: With the roller laid in front of you, get into a plank position with your knees OFF the ground

STEP 2: Roll the roller out with your knees OFF the ground, bringing your core to a stretch as shown in the picture.

STEP 3: Roll the roller back to the original position (Knees off the ground the entire time) and keep on repeating the process.

*ALTERNATIVE*: YOU MAY TRY OUT WITH YOUR KNEES ON THE GROUND.

*TIP*: Exhale when you are rolling back to the starting position.

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So that is it for our core series. Do try all these out as it really puts your core strength to the test. You may leave a comment stating which is your favourite core exercise. Also, leave a comment too should you want to see more of our recommendations of core workouts. Similarly, should you be interested in seeing workouts of other body parts (Chest / Shoulders / Legs etc.), definitely feel free to leave a comment and we will definitely be interested to share it with you all too!

In the meantime, from everyone in Fitness Bravo: Stay Strong, Keep up the hard work and have an ABS­olute fun during the whole process!

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