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20 Min Advanced Ab Workout


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

WARNING: This routine may cause extreme soreness in your abs. This 20 min advanced ab workout can be done anywhere without any equipment. You may add a dumbbell or medicine ball for extra resistance. This complete core workout will strengthen your abs, lower back, and even obliques! You may want a mat for comfort.

20 Min Advanced Ab Workout

Complete each exercises for one set of 60 seconds:

Part 1: Abs
High Plank Extensions / Arm Extension
Frog Tuck / from Upright
High Plank Walk Out / from Knees
Flutter Kicks / Knees Bent
Plank Pike / Plank
Hip Up and Reach

Part 2: Lower Ab Workout
High Knee Up and In
In and Outs / Feet Back Down
V-Up / Split V-Up (one leg)
Upright Bicycles / Feet Back Down
Mountain Climbers

Part 3: Obliques
Jack Knife / Modified
Side Plank Dips / from Knees
Side Oblique Crunch
Lying Leg Twist / Knee Twist
T-Rotations / from Knees
Cross Body Mountain Climbers / Modified
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