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Intermediate
Lower Abdominal Workout

When you're ready to move beyond a beginner level, an intermediate lower abdominal workout is the next step. Unless you already have good abdominal strength, you should do the beginner lower ab workout for at least 4-6 weeks before moving on to the intermediate level.

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 the beginner workout and will really challenge your lower abdominal region. They will prepare you to do a more advanced lower abdominal workout.


Intermediate Lower Abdominal Workout

lower abdominal workout, reverse cruch

Exercise 1: Reverse Crunches with Resistance

Suggested Rep Range: 10-25

Preparation: You can do this exercise on a bench or the floor. Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, your hands behind your head, fingertips behind your ears. Both your hips and knees should be bent at a 90 degree angle. Place a six to ten pound medicine ball or dumbbell between your knees

Movement: Contract your lower abs to raise your hips towards your rib cage, rolling up, slowly curling your tailbone up off the floor. Your feet will reach towards the ceiling over your head with each rep. Exhale on the lift, inhale and slowly lower your hips back to the starting position.

Bill's Tips on Technique:

- Note- the drawing shows a dumbbell, but I prefer to use a medicine ball with this exercise. It fits nicely between your knees.

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

- 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. Don't rock up and down, or use momentum to swing your legs up.


lower abdominal workout, bicycles
lower abdominal workout bicycles

Exercise 2: Bicycles

Suggested Rep Range: 10-30

Preparation: Lie flat on your back, lower back pressed into the floor, thighs perpendicular to your torso, lower legs parallel to the floor, fingertips placed lightly behind your ears.

Movement: Extend your right leg out at an approximately 40 degree angle from the floor, while simultaneously bringing your left knee in. Use your abs to twist your right shoulder and elbow up and across your body toward your left knee. Touch your knee with your elbow if you can. Reach only as far as you can without straining. Lower yourself back to the floor, then reverse the movement for the other side. Use a continuous fluid motion.

Bill's Tips on Technique:

- Exhale on the lift of each movement.

- Don't pull on your head. Keep the tennis ball size distance between your chin and your chest.

- Keep constant tension on your abs throughout the movement. Don't rest at the bottom of the movement.

- Use a smooth controlled movement. Go slow. Don't rush.

- Your shoulder blade should come off the floor, not just your elbow.


Exercise 3: Hip Thrusts

Suggested Rep Range: 5-25

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. Your legs will reach straight up towards the ceiling with each rep. Exhale at the top of the lift, pause at the top, then inhale as you slowly lower your hips back to floor. Don't push with your hands.

Bill's Tips on Technique:

- This is the toughest one to do correctly in the lower abdominal workout.

- 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.

hip thrusts
hip thrusts

lower abdominal workout, captain's chair

Exercise 4: Captain's Chair

Suggested Rep Range: 6-15

Preparation: Rest your elbows on the support pads. Stabilize your upper body by lightly grasping the handles, lower back pressed against the back pad. Your hips and knees flexed at 90 degrees. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Your lower back should lift off the pad at the top of the movement. Pause at the top, then slowly lower 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:

- This movement is similar to a reverse crunch on the floor, only you are vertical and you're using the chair.

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

- The hips shouldn't move more than a few inches. Just lifting your knees up and down changes the emphasis from your abs to your legs. You want this to be a lower abdominal workout, not a hip flexor workout.

- Exhale as your knees come up towards your chest.

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


Do the intermediate lower abdominal workout 3 times a week for 4-6 weeks. Start with one set of each exercise for two weeks, before considering adding an additional set. Really master these exercises before moving on to the

Advanced Lower Abdominal Workout

If you workout primarily at a gym, try the Free Lower Ab Workout For The Gym. This workout is also an advanced workout.



Beginner Lower Ab Workout

The Brad Pitt Workout: How He Got In Shape For Fight Club

Beginner and Advanced Exercise Ball Workouts


Return from Intermediate Lower Ab Workout to
Good Lower Ab Workout

Return from Intermediate Lower Abdominal Workout to
Free Ab Workout

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