Move your Ab Muscles in Advanced Workout
You can also add to your list of best ab workout the following routines.
Your starting position with this exercise is at a kneeling below a high pulley with a rope. Get hold to the rope and put in next to your face. Make sure that your hips are slightly flexed and put your weight to your lower back. Then carefully flex your abs until your elbows reach the middle of your thighs. Hold this position for a second and slowly return to your starting position. You can do cable crunches up to 4 sets with 8-12 repetitions. You can also do a kneeling cable crunch.
Your starting position with the reverse crunch is to lie down on the floor while your arms rest to your sides. Bend your legs into a position that your thighs are raised to a 90-degree angle to the level. Make a deep inhale before you move your legs towards the torso as you raise your hips off the floor. While doing this, make sure you roll your pelvis backwards. The final form you should get at the end of the routine is your knees touching your chest. Carefully move your legs to the original position, exhaling. You can do reverse crunches up to 4 sets with 8-12 repetitions.
In this workout, you will need to make yourself in a push-up position as your starting point. However, your legs should be on top of the stability ball. Move your knees towards your chest carefully. Let the ball roll to your ankles. This routine allows other movements of muscles in your body except for your abdominal muscles. You can do ball pull-in ups to 4 sets with 8-12 repetitions.
Dumbbell Side Bend
You can do this routine either while standing or in a sitting position on a bench. So, your starting position will be one of your hands holding a dumbbell, and the other is holding your waist. Make a bend to the side where you are holding your waist. When doing this, make sure your back is straight and your head in an upward position. Repeat to the opposite side. However, you need to take a closer look at your obliques, which might take away your symmetry. Otherwise, you can do dumbbell side bends to 4 sets with 8-12 repetitions.
Your starting point in this workout should be lying flat on the floor while your feet are elevated, approximately above 2 feet on the ground. Then, your one hand should be beside your head, and the other is at your side against the floor. Slowly lift your shoulder where your hand is holding your head. Your goal is to touch your knees with your elbows. After doing this, you can go back to your original position slowly. Always support your lower back when doing this routine. You can actually do oblique crunches up to 4 sets with 8-12 repetitions.
Medicine Ball Full Twist
In doing this exercise, you will need someone to assist you throughout this routine. Stand apart from each other with 2-3 feet away. Get a ball and hold in front of you. Pass the ball to your partner by making a full rotation. You and your partners should twist in the same direction. You can do medicine ball full twist up to 4 sets with 8-12 repetitions.
Decline Oblique Crunch
The oblique decline crunch requires you to use a decline bench for best results. Make your lower body to have 35 to 45 degrees while raising off the bench. The positions of your hands are on the side of your head, and the other is on your thigh. If you are in this position, raise your upper body and continue your crunching until your elbow touches your knee. After you completed one side of your body, you can now do it to your the other side. You can do decline oblique crunches up to 4 sets with 8-12 repetitions.