Unlike the beginner’s phase of ab workouts for men, intermediate level to advance phase comes with sets compose of various circuit workouts for approximately 3-4 weeks each phase.

 

So, does it mean that these last two phases of abs workout regimens are difficult?

Apparently yes. Both phases compose of complicated movement combinations which are only fitting for individuals with more than adequately strengthened core muscles. As these levels are all challengingly difficult yet reachable make sure that you are adequately fitting to advance to intermediate level if you are a beginner and to advance level if you had already accomplished intermediate phase.

 

Intermediate Level ab workouts for men

What to do:

• Perform 1 abs workout superset with no rest period in between.
•  Vary the order of workouts or change the combinations of exercises in your supersets to avoid routine exercise boredom.
•  All exercises are done in 3 sets by 12 repetitions

 

 

 

Superset 1

1. Reverse Crunches – Scissor Kicks

• Lie on the floor with arms at the sides and not tucked under the butt.
• Raise your legs upwards until it lies perpendicularly to floor surface. Note that this is your starting position.
• Gradually descend 1 leg down 30° off the floor while keeping the other leg on its upright position.
• Raise leg again to starting position and lower down to the floor the other leg stopping at the same height.
• Repeat alternately.
• Progress by lowering the leg a bit more close to the floor.

Note: tuck your tummy in during exercise.

 

1. Full Sit-Up’s (with weight plate)

• Lie down on the floor with knees bent and legs parted.
• Hold a weight plate on top of your chest.
• Then contract abs muscle to bring you into upright position.
• Smoothly return to original position. Repeat.

 

Superset 2

1. Toe-Touch Ab workout

• Lie flat on the floor.
• Lift legs upwards and slightly flex knees.
• Raise trunk to upright position at the same time attempting to touch your toes
• Return to original position. Repeat.

 

1. Alternate Heel Touch

• Lie on the floor with your back planted on it.
• Flex both knees to 45° with legs parted.
• Place both arms beside your trunk.
• Slightly elevate your shoulders off the floor while contracting your abs.
• Bend sideward and touch your heel on one side. Repeat on other side to earn 1 count.

 

Advance Level ab workouts for men

Note: All exercises are done in 3 sets by 15 repetitions

Tri-set 1

1. Plate Twists

• Lie flat on an exercise mat with knees extended.
• Bring your trunk to upright position.
• Grab a weight plate and hold it upfront of your abs with elbows slightly flexed.
• Slightly flex your knees and then raise your legs off the floor.
• Bring the plate to one side of your hip area with a slight contact on the floor.
• Return previous position. Repeat the same steps on opposite side. Note that you need to do exercise in anon-jerky manner.

 

1.  Side Jack knife

• Side-lying to your right, place your left arm clasping the back of your head.
• Lift the left leg towards your trunk.
• Return to original position. Repeat on the opposite side.

 

1. Crunches – same steps discussed in beginner’s ab workouts but the difference is that this time you need to hold crunch position for 1-2 seconds.

For routine variation:

Scissors kicks – same steps discussed in beginner’s ab workouts for men but the difference is that this time you have to point your toes towards your face as if on a tip toe to stress more abs contraction.