Intermediate Level Gym Workout for Abdominal

Looking  to improve your abdominal muscle with gym workout then this is best exercises. Must perform all the exercise with proper posture and controlled movements and try to lift as much heavy possible. You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?.

You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out. It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up.

Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

Note – Click on Any Exercise Name you can get the full guide video.

Abdominal Workout & Ankle Mobility Exercise

Exercises:
1. X-Crunches
Superset:
1. Hanging Leg Raises Toes to Bar
Sets:3 Reps:15 Rest:30 Seconds
2. Double Crunches !
Superset:
2. On Mat Feet together Leg raise!
Sets:3 Reps:15 Rest:30 Seconds
3. Elbow Side Plank with Leg Raise
Supetset:
3. Abdominal Crunches On Mat
Sets:3 Reps:15 Rest:30 Seconds
4. Body weight Plank Hold
Sets:3 Reps:Hold for 1 Minute Rest:30 Seconds
5. Hyperextension
Sets:3 Reps:15 Rest:1 Minute
6. Glute Bridge
Sets:3 Reps:15 Rest:1 Minute

Ankle Mobility Exercise

Ankle Mobility Exercises
Sets:2 Reps:8-12 Rest:30 Seconds
Seated Ankle Rotation Chair Exercise
Sets:3 Reps:15-25 Rest:30 Seconds