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AbStar® Advanced Workouts

Use Ours or Create Your Own

IMPORTANT: PLEASE READ

These free home workouts for the AbStar Core Trainer (AbStar AIR) and Exercise Straps by AbStar are intended for your benefit. For your safety, please consult your physician before beginning any exercise or nutritional program.

Perform exercises in a slow, controlled manner. Avoid straining or holding your breath. Discontinue any exercise that causes discomfort. Do not step, stand, or jump on the AbStar Core Trainer. Do not use the AbStar Core Trainer with heavy weights. This device is not intended for children. Do not use as a flotation device. Use the AbStar Core Trainer only as directed.

By using this website, you agree to our Terms of Use. Please use at your own risk.

Advanced Workouts

These workouts focus on strengthening your core muscles, but also strengthen arms, shoulders, chest, legs and glutes. These home workouts are designed to be performed in the order described, if possible, at least three days each week. For better results, exercise five days each week while augmenting these home workouts with a walking, swimming or biking cardio workout. Always monitor how you feel, and stop if you become uncomfortable or feel pain.

If you need a deeper description of each exercise, visit the fitness videos page.

Beginner Workout

  • Perform exercises listed below in order, if possible.
  • Perform 5 repetitions for each exercise, left and right sides, if applicable.
  • Count slowly to two (one-thousand-one, one-thousand-two) on the up movement, then again on the down movement.
  • Breathe as normally as possible.

Those 5 repetitions (reps) count as one set for a particular exercise. Once your first round, consisting of one set of each exercise, becomes non-challenging, add a second round. If a particular exercise feels too easy, feel free to add additional reps for that exercise.

Once you can comfortably perform two full rounds, it’s time to consider moving up to the intermediate workout. Great job!

Click on a link in the table below to view an exercise.

Beginner Core Workout

Exercise
Crunches
Ab Twists
Adductors (Inner Thighs)
Side Bends
Back Extensions
Rear Leg Lifts
Beginner Pushups
Wall Squats
Hip Stretch
Side and Back Stretches

Intermediate Workout

  • Perform exercises in video slider below in order, if possible.
  • Perform 10 repetitions for each exercise, left and right sides, if applicable.
  • Count slowly to two (one-thousand-one, one-thousand-two) on the up movement, then again on the down movement.
  • Breathe as normally as possible.

Those 10 repetitions (reps) count as one set for a particular exercise. Once your first round, consisting of one set of each exercise, becomes non-challenging, add a second round. If a particular exercise feels too easy, feel free to add additional reps for that exercise.

Once you can comfortably perform two full rounds, it’s time to consider moving up to the advanced workout. Congratulations!

Click on a link in the table below to view an exercise.

Intermediate Core Workout

Intermediate Core Workout
Crunches
Ab Twists
Bicycle Kicks
Back Extensions
Rear Leg Lifts
Knee Pushups
Adductors (Inner Thighs)
Bent Knee Leg Drops
Wall Squats
Chest Pumps
Hip Stretch
Side and Back Stretches

Advanced Workout

  • Perform exercises in video slider below in order, if possible.
  • Perform 15 repetitions for each exercise, left and right sides, if applicable.
  • Count slowly to two (one-thousand-one, one-thousand-two) on the up movement, then again on the down movement.
  • Breathe as normally as possible.

Those 15 repetitions (reps) count as one set for that particular exercise. Once your first round, consisting of one set of each exercise, becomes non-challenging, add a second round. If a particular exercise feels too easy, feel free to add additional reps for that exercise.

Once you can comfortably perform two full rounds, begin your next scheduled round by counting slowly to three on each up movement and down movement, instead of two. You will feel the increased difficulty immediately.

Search all of the beneficial exercises you can perform with the AbStar Core Trainer. Use our workouts or create your own!

Click on a link in the table below to view an exercise.

Advanced Core Workout

Advanced Core Workout
Bicycle Kicks
Adductor Ab Crunches
Leg Drop Extensions
Alternating Supermans
Plank Pushups
Leg Workout
Bodysurfing

Click Links to View Exercises

ExerciseType
Advanced Knee Pushups Core, More
Dips Core, More
Side Planks Core, More
Bodyweight Triceps Core, More
Weighted Crunches Core
Crunches Core
Weighted Ab Twists Core
Bicycle Crunches Core
Ab Twists Core
Back Extensions Core
Bicycle Kicks Core
Plank Pushups Core, More
Pushups Core, More
Knee Pushups Core, More
Alternating Rear Leg Lifts Core
Rear Leg Lifts Core
Side Bends Core
Alternating Supermans Core
Assisted Yoga | Corpse | Shoulder Stand | Plough Core, More, Stretching
Assisted Yoga Stretches | Pigeon | Crocodile | Cobra | Hare Core, More, Stretching
Adductor Ab Crunches Core
Adductors (Inner Thighs) Core
Advanced Adductors (Inner Thighs) Core
Leg Drop Extensions Core
Bent Knee Leg Drops Core
Advanced Biceps and Triceps No categories
Triceps Extensions for Beginners No categories
Bicycle Twists with Biceps Curls Core, More
Kneeling Balance Balance, Core
Four Minute Core – Planks, Pushups, and Instability Core, More
Leg Workout Balance, More
Weighted Ab Crunches Core
Advanced Planks Core
Bodysurfing Balance, Core
Biceps and Triceps More
Wall Crunches Core, More
Seated Ab Crunches Core
Inflating the AbStar AIR Info
Beginning Exercisers and the AbStar AIR Info
Why Buy the AbStar AIR Info
Beginner Pushups Core, More
Advanced Pushups Core, More
Supermans Core
Side and Back Stretches Core, Stretching
Water Workout Core, More
AbStar AIR Video Info
Hip Stretch Stretching
Wall Squats More
Inner Thigh Squeezes More
Chest Pumps More
Ab Crunches Core
Back Extensions Core
Lat Pulldowns Core, More
Planks Core, More
Circuit Training Workout Balance, Core, More, Stretching
Four Minute Core Balance, Core, More