Advanced Abdominal Exercises
Strengthening What's Already Strong

The following advanced abdominal exercises should not be pursued by those currently suffering from lower back pain. These exercises are designed for those who have already worked comfortably with the exercises on the Abdominal Exercises: Supporting the Core of Your Body page (or similar exercises) for several months or longer, and have developed a strong core of abdominal muscle strength.

The load placed on the abdominal muscles can be intensified by straightening the legs in various ways at a 45 degree angle while touching the head back to the floor. As with all advanced abdominal exercises, the movement should be done very slowly and steadily, and the small of the back should remain flat against the ground. You will notice the lower back’s tendency to rise into an arch, especially as the abdominal muscles become fatigued. Gently resist that lower back arching by flattening the belly downward into the floor.

Advanced Abdominal Exercises - Movement #1

The Starting Position

1) Lie on your back with your knees bent and your feet on the floor.

2) Lace your hands behind your head and bring your head off the floor.

3) Now, bring your knees up toward your chest and rest them there.

Movement #1

1) Lower your head toward the floor while simultaneously straightening your legs to a 45 degree angle. Don’t rest the head but just touch it to the floor. Just touch down and lift the head back up again while bringing the knees back to a bent position.

2) Make certain you keep the small of your back flat against the ground during the entire movement.

3) Repeat 10-20 times, lowering your head while straightening out your legs to 45 degrees. Don’t rest when you reach the ground. Just touch it and come back up again as you slowly return the legs to a bent position. The small of the lower back remains flat.

4) It’s crucial that this movement be done very slowly, maintaining the load intensity in the abdominals.

Advanced Abdominal Exercises - Movement #2

The Starting Position (same as above)

1) Lie on your back with your knees bent and your feet on the floor.

2) Lace your hands behind your head and bring your head off the floor.

3) Now, bring your knees up toward your chest and rest them there.

Movement #2

1) Lower your head toward the floor while simultaneously straightening your legs to a 45 degree angle. Don’t rest the head but just touch it to the floor.

2) This time, when you lift the head, bend your left knee only, leaving the right leg straight at 45 degrees. As you lift your head, bring your right elbow across your body to touch your left knee.

3) Now, lower the head and straighten the left leg to 45 degrees again. Don’t rest the head, just touch it to the floor.

4) Raise the head again, but this time bend your right knee only, leaving the left leg straight at 45 degrees. As you lift your head, bring your left elbow across your body to touch your right knee.

5) Make certain you keep the small of your back flat against the ground during the entire movement.

6) Repeat 10-20 times on each side. It’s crucial that this movement be done very slowly, maintaining the load intensity in the abdominals.

7) A variation of this movement is to touch the elbow on the outside of the knee.

For maximum effectiveness, these advanced abdominal exercises should be blended with basic core movements for the lower, middle, and upper abdominals. These are outlined in detail on the Abdominal Exercises: Supporting the Core of Your Body page.

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