90 Minutes Advanced Abs Workout with Bodyweight
A 90 minutes muscle building workout targeting your abs using bodyweight equipment. 7 exercises, 25 total sets, designed for advanced lifters.
90 Minutes
Duration
25
Total Sets
8-12 reps
Rep Range
~1125
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Press your lower back firmly into the floor — this is your anchor point.
- Slowly extend one arm overhead and the opposite leg forward simultaneously.
Kneel on a mat with the ab wheel on the floor in front of you.
Form cues
- Kneel on a mat with the ab wheel on the floor in front of you.
- Roll forward slowly, extending your arms and keeping your core braced.
- Go as far as you can while maintaining a flat back — do not let your hips sag.
Lie flat on your back with arms extended overhead and legs straight on the floor.
Form cues
- Lie flat on your back with arms extended overhead and legs straight on the floor.
- Simultaneously lift your legs and torso, reaching your hands toward your toes.
- Form a V shape at the top of the movement — your body should balance on your sit bones.
Start in a push-up position but rest on your forearms instead of your hands.
Form cues
- Start in a push-up position but rest on your forearms instead of your hands.
- Body forms a straight line from head to heels — no sagging or piking.
- Squeeze your glutes and brace your abs like someone is about to punch you.
Sit on the floor with knees bent and feet slightly elevated (or on the ground for easier version).
Form cues
- Sit on the floor with knees bent and feet slightly elevated (or on the ground for easier version).
- Lean back to roughly 45 degrees, keeping your back straight.
- Hold a weight at your chest and rotate your torso side to side.
Start in a high plank with hands directly under shoulders and body in a straight line.
Form cues
- Start in a high plank with hands directly under shoulders and body in a straight line.
- Drive one knee toward your chest while keeping your hips level — do not let them pike up.
- Quickly switch legs in a controlled running rhythm.
Finish strong — take the last set close to failure.
Form cues
- Lie flat with your hands under your hips or gripping a bench behind your head for support.
- Press your lower back firmly into the floor before initiating the lift.
- Raise both legs together to 90 degrees while keeping them straight.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.