THE ABS - Intermediate

THE ABS: Beginner | Intermediate | Advanced

An intermediate should do the four intermediate exercises shown here for 4 weeks, then the advanced exercises for weeks 5 through 8.
  1. WEEKS 1 & 2: 1 or 2 sets of 4–6
  2. WEEKS 3 & 4: 2–3 sets of 6–8
  3. WEEKS 5 & 6: 2 sets of 3–5
  4. WEEKS 7 & 8: 2 or 3 sets of 5–8

Two-Point Bridge


  1. Get into the standard pushup position.
  2. Lift your right hand and your left leg off the floor at the same time. Hold for 3 to 5 seconds. That's one repetition.
  3. Return to the starting position, then repeat, lifting your left hand and your right leg this time. Continue to alternate until you've completed all of your repetitions. Make sure you do an equal number with each hand and leg.

Hanging Leg Raise


  1. Grasp a chinup bar with an overhand grip and hang from it at arm's length, with your knees slightly bent. If you have elbow straps Ab-OrigiOnals, for example hang from them.
  2. Without bending your legs any more, lift your knees as close to your chest as possible by rounding your back and curling your hips toward your rib cage.
  3. Pause, then slowly lower your legs to the starting position

Low-to-High Reverse Woodchopper

  1. Attach a stirrup handle to a low cable pulley, grab it with both hands, and stand with your right side facing the cable station and your feet shoulder-width apart. Bend over and hold the handle with both hands just outside your right calf muscle. Your shoulders will be rotated toward the cable machine. Straighten your arms and keep them straight throughout the entire movement.
  2. Pull the handle up and across your torso as you straighten your body and twist your shoulders to the left. Your right arm ends up in front of your face, and the handle is at the same height as your ear.
  3. Pause, then slowly return to the starting position. Finish the repetitions on this side, then switch sides to complete the set.

Swiss-ball Crunch

  1. Lie on your back on a Swiss ball with your hands behind your ears.
  2. Raise your head and shoulders and crunch your rib cage toward your pelvis.
  3. Pause and slowly return to the starting position.