Intermediate abs workout

multisportIntermediateAllUpdated 27/02/2026

Back ♡ Save favorite

Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Intermediate plan for abs level middle. Strengthen the posterior chain and mobility to tolerate impact more effectively. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

#1Beginner

Crunches

3 setswith medicine ball. Coges the ball with the arms extended and subimos with the, apuntado to the techo. to the completar 25 repeticiones, soltamos and completamos 15 without weight.

Leg raise with waist rotation in suspension

#2Beginner

Leg raise with waist rotation in suspension

3 setsSuperserie with leg raise in suspension. 3 lateral/6 central/3 lateral.

Leg raise bent in suspension

#3Intermediate

Leg raise bent in suspension

3 setsSuperserie with leg raise with twist. 1 extended, 1 bent, 1 extended, 1 bent... up to do 5 of each.

Steps of bear or bear crawls

#4Beginner

Steps of bear or bear crawls

3 sets20 reps20 by side. without desplazamientos.

Lower-back extension in chair Roman

#5Beginner

Lower-back extension in chair Roman

3 sets15 repsweighted.

Superman or lower-back extension

#6Beginner

Superman or lower-back extension

3 sets10 repsUnilateral. Elevas leg left and arm derecho. 10 by each side.

Plank with support of forearms

#7Beginner

Plank with support of forearms

3 sets60 reps60 seg

Flexion of arms and plank lateral

#8Beginner

Flexion of arms and plank lateral

3 sets60 reps60 seg

Plank and opening of legs

#9Beginner

Plank and opening of legs

3 sets20 reps