The Best Intermediate Ab Workout To Build And Strengthen Your Abs

If you’re an intermediate exercisers, will need to start incorporating more complex compound movements and variations into their routine to see real results. A good intermediate ab workout can do wonders not only for your core but also for your overall fitness level and strength..

In this article, we’re going to outline the best intermediate ab workout you can do that is both challenging and fun to help get started on your journey to stronger and more defined abs.

Intermediate Ab Workout

And if you’re new to working out your abs, we recommend checking out our beginner’s guide first for exercises that are simple and easy to do whenever and wherever you are. 

Intermediate Ab Workout

Times Per Week



20-30 minutes

Equipment Required

Flat bench, roman chair, cable machine or resistance bands

Target Muscles

Rectus abdominis, obliques, hip flexors

Intermediate Ab Exercises




Bench Leg Raises

Bench Leg Raise



Roman Chair Sit-Ups



Kneeling Rope Crunches

Rope Crunch



Workout Tips

1. You can do a variety of exercises to warm up and prepare your ab muscles for the workout. – You can try mixing in a cardiovascular activity like running or stair climbing for a warm-up that targets all the muscles in your abs.

2. Vary your routine to keep it interesting and challenging. – There are a lot of variables to keep in mind when it comes to working out. Mix things up and see how your body reacts!

3. Try different exercises or routines from different trainers or programs. – There are many ab workouts to choose from, so it’s important to try a few different ones and see what works best for you.

4., It is always advisable to take full breaks after each set. – This will allow your muscles to rest and regenerate, speeding up the recovery process.

How To Make the Workout Easier or Harder?

There is no one definitive answer when it comes to making the workout easier or harder. However, some simple modifications to make the experience more comfortable or challenging, depending on what you need or what your goals are.  

Some suggestions include altering the intensity or duration of the exercises, adding more rounds or minutes to the routine, and using appropriate weights, depending on what you are trying to achieve in your workout. Keep in mind that too much difficulty can actually lead to injury so be careful not to go too far!

Kevin Harris