Tip: 3 Ab Exercises NOT for Newbies

Build pro-level abdominal strength with these advanced moves.


Master these three exercises to take your bodyweight strength to the next level:

1. The Standing Rollout

It's one of the most challenging core exercises but also one of the most beneficial. If you can master the standing rollout, it's safe to say your abs are strong AF. Use the ramp method or a standing rollout with band assistance to help you gain the requisite strength.

2. The L-Sit

This is arguably the single most "value for time" abdominal exercise. You use a tremendous amount of muscle with this exercise – basically your entire anterior chain (abs, pecs, hip flexors, and quads).

Start with the bent-knee variations and gradually progress to straight legs. These never get easier, you just get stronger.

3. The Dragon Flag

If you're a Bruce Lee fan, you've undoubtedly seen this exercise before. The dragon flag lights up your abs and improves relative abdominal strength.

Avoid breaking at the hips if you want to keep maximal tension on the abs. Start with one or both legs bent. Progress to straight legs as you get stronger.

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Tanner Shuck is a former Division 1A football player and accomplished CrossFit athlete. He specializes in competitive fitness, with emphasis on training absolute and relative strength. Tanner is an online coach and personal trainer based out of Dubai, UAE. Follow on Instagram