The PERFECT Abs Workout (Sets and Reps Included)

  • Published: 30 June 2019
  • The perfect abs workout should consist of exercises for not just the six pack or rectus abdominis but other important muscles of the core as well. That said, even that doesn’t make the ab workout complete. In order to round out your midsection you will need to hit the obliques, transverse abdominis and serratus with a variety of carefully selected ab exercises to hit every function of the abs in the right sequence. That is what we do in this video.

    The problem with ab focused training isn’t just that it trains simply a fraction of what the core muscles are capable of but also that many people choose the wrong exercises or ones that duplicate the same function. For instance, if you look at the basic crunch, you will see that there are many different ways to perform it. Most of them are just duplications of the same top down motion. Putting too many of these too early in your ab workout is going to make it nearly impossible to perform the more difficult lower ab movements or rotational oblique exercises later on.

    You see, there is a specific sequence of ab exercises that is going to give you the best chance of performing them with optimal energy. You ideally want to start with movements that move the legs towards the rib cage. The weight of the legs alone can be enough resistance to challenge the muscles of the abs (particularly if you are a beginner). General fatigue from your ab workout is going to make it imperative that you start here. Then, you want to incorporate rotation into these lower ab movements, followed by the rotationally driven oblique exercises. Finish up your routine by transitioning to bottom and top half moving together (in our midrange movements) and then all top down and top down rotational exercises.

    The final piece of the puzzle is the serratus. Many people will overlook this muscle as an important core muscle but it truly is. Because of it’s role in stabilizing the trunk by keeping the shoulder blades in contact with the rib cage, they have an integral role working with the obliques. Both control rotation. The obliques controlling the rotation of the entire torso while the serratus are controlling the rotation of the scapula around the rib cage.

    The other important element of a perfect ab workout is making sure that you hit each of the major functions of the abs and midsection muscles. It’s not enough to just curl your trunk up as if you are doing a crunch. The role of the abs is sometimes to prevent motion all together. In this perfect ab workout, there will be anti-rotational exercises as well as anti-lateral and anti-extension movements.

    As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The sledgehammer swing is a perfect example of this at the advanced level. Perform this powerful ground based ab exercise explosively and you will learn to use your lower body to generate force that your core has to command.

    Here is how to construct the perfect abs workout for beginners:

    1. ISO Reverse Crunches x 30-60 seconds
    2. Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions)
    3. Recliner Elbow to Knee Tucks x 30-60 seconds
    4. Opposite Side Tuck Planks x 30-60 seconds
    5. Oak Tree Stepouts x 30-60 seconds each side
    6. Banded Pulldowns x 30-60 seconds
    7. Plank Pushaways x 30-60 seconds

    Here is how to construct the perfect abs workout for more advanced lifters:

    1. Hanging ‘X’ Raises x 30-60 seconds
    2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
    3. Tornado Chops x 30-60 seconds (alternate right and left chops)
    4. Opposite Scissor V Us x 30-60 seconds
    5. Sledgehammer Swings x 30-60 seconds each side
    6. Banded Pulldowns x 30-60 seconds
    7. Plank Punchouts x 30-60 seconds

    When you put this together in the format as I’m suggesting here, you not only now hit the abs through their full functions but you hit them in the best sequence to ensure your success.

    This is just one example of how to apply science to your ab workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body.

    For more ab workout videos that also hit the obliques, love handles and six pack, be sure to subscribe to our channel here on RUclip at the link below and don’t forget to turn on notifications so you never miss one.

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Comments • 2 585

    ATHLEAN-X™   5 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • sam man
      sam man  2 weeks back

      Hey Jeff, thank you very much for this!! I want to do this as a routine, but I don't how many times should I do this in a week, thanks in advance and love your stuff

    • Range Rover
      Range Rover  2 months back

      am trying to lose weight what should i do cardio or weight lifting

    • topspinaurelius
      topspinaurelius  2 months back

      Jeff, thanks for the precise layout on the ab routine, how can one test the ab strength / endurance so I can track the progress or lack of am making doing this routine? thank!

    • Dornpunzel
      Dornpunzel  3 months back

      How many sets of each shall we do? Or really just 30-60 seconds each?

  • Ronit Dahiya
    Ronit Dahiya  7 hours back

    8:15 who notice the red face

    • Thomas Boos
      Thomas Boos  22 hours back

      Doctor: what are you going to name your baby

      Parents: Jeff Cavalier

      • Ipuntbabies 03
        Ipuntbabies 03  23 hours back

        No ones veins protrude like that without taking something

          MARISOL HERNANDEZ  1 days back

          Thank you 🙏🏼 you’re the best!!!!

          • Ranajoy Roy
            Ranajoy Roy  1 days back

            Great abs 💯

            • Solomon J
              Solomon J  2 days back

              4:40 ISO Reverse Crunches
              5:55 Seated AB Circles
              7:00 Recliner Elbow Knee Tucks
              8:05 Opposite Side Elbow to Knee
              9:22 Oak Tree Stepouts
              10:38 Banded Pulldowns
              12:45 Plank Pushaways
              13:46 Overview

              • royalrod _
                royalrod _  2 days back


                • SR Septico
                  SR Septico  2 days back

                  This man is so good

                  • Rod
                    Rod  2 days back

                    i watched this while waiting for my chicken madras to be delivered so i will start this tomorrow ok guys.

                    • ritathecatotisthecat
                      ritathecatotisthecat  2 days back

                      I thought the last exercise was gonna be face pull at the end

                      • NauticTL
                        NauticTL  2 days back

                        Jeff is top shelf quality

                        • Ronald samuel
                          Ronald samuel  2 days back

                          When you injected the test into your Glute and it’s soar so these are nearly impossible🤦🏻‍♂️

                          • Brandon Hellbach
                            Brandon Hellbach  3 days back

                            How many times per week should I do this? And only one set of each?

                          • VIVEK TRIPATHI
                            VIVEK TRIPATHI  3 days back


                            • EnVy MiDNiT3
                              EnVy MiDNiT3  4 days back

                              Thank you Jeff

                              • Zsolt-Imre Palfi
                                Zsolt-Imre Palfi  4 days back

                                I have begun with the beginner version. How many times do I have to repeat each exercise? Thankx.

                              • Anthony Ciccariello
                                Anthony Ciccariello  5 days back

                                Sweet, thanks dude.

                                • MegaMan11
                                  MegaMan11  5 days back

                                  How many men have you killed?

                                  • Voper
                                    Voper  6 days back

                                    One paper cut and this guy is done

                                    • BODYBUILDING WITH JOHN

                                      Give a thumbs up to this master.

                                      • Aglenn Bernard
                                        Aglenn Bernard  1 weeks back

                                        i hurt my backbone with ISO reverse crunch. I need help

                                        • Justin Y's Ghost
                                          Justin Y's Ghost  3 days back

                                          Jesus go meet a doctor

                                        • water Lee
                                          water Lee  1 weeks back

                                          Yeah the iso reverse crunch is awkward to do for me

                                      • Kenny Salazar
                                        Kenny Salazar  1 weeks back

                                        Who’s joe ?

                                        • Daigle Bagel
                                          Daigle Bagel  1 weeks back

                                          I'm fat and half of this I can't do but I'm going to try

                                          • saurabh nainwal
                                            saurabh nainwal  1 weeks back

                                            Single single set?

                                            • Josh Washington
                                              Josh Washington  1 weeks back

                                              My upper back always hurts when I try to do reverse crunches; I imagine this is an issue with my form but I’m not sure what to be specific

                                              Anybody have a tip?

                                              • Ronald samuel
                                                Ronald samuel  2 days back

                                                Josh Washington yea just stick ur thump in ur ass🤠👍🏼

                                            • Elier' Maxwell
                                              Elier' Maxwell  1 weeks back

                                              Fatal 4
                                              1.Spiderman plank crunches (30 /60 each side) (2min)
                                              2.Alternating V-sit-up 60(4min) each leg
                                              3a.Slow Bicycle crunches 60(4min) rep count on same side crunch right left 1, right left 2
                                              3b. Reverse crunches 60/120 (4min)
                                              4.Oblique toe touch (30/60right left then 30/60 Left right (4 min)).

                                              (In between )
                                              superman exercise (2min)
                                              1.Cobra stretch (2min)
                                              2.Back Bridge (2min)
                                              (A)girl pushups 25/100 (3min)/ reverse crunch 60 (2min)/Step threw planks 60 (2min)each leg
                                              (B) runner stretch (2min ) each leg
                                              4.Side kicks 60 (2 min each leg )

                                              • Aramis Leon
                                                Aramis Leon  2 weeks back

                                                How sets do we do of each?

                                                • norkboy88
                                                  norkboy88  2 weeks back

                                                  Have you comprised a new routine that includes "the screwdriver"?

                                                  • Jason Husena
                                                    Jason Husena  2 weeks back

                                                    Do you only do one set for all of them?

                                                    • Shabakkat Ksa
                                                      Shabakkat Ksa  2 weeks back

                                                      sorry to say but you talk too much, i'd prefer to show more than you talk.

                                                      • Shabakkat Ksa
                                                        Shabakkat Ksa  1 weeks back

                                                        @Bas Q thanks by the way, i've learned much from your videos. keep it up bro.

                                                      • Bas Q
                                                        Bas Q  2 weeks back

                                                        Sorry, but we need to understand the logic behind each exercise. Not all of us are brain dead!

                                                    • MrBombel
                                                      MrBombel  2 weeks back

                                                      5:05 nogi do ciała 30-60
                                                      6:00 V sat i robimy kółka 30-60
                                                      20/30s przerwy
                                                      7:15 v sat, kolana do łokci 30-60
                                                      8:25 deska, łokcie do kolan 30-60
                                                      20s/30 przerwy
                                                      9:35 guma do czegoś i chodzimy lewo prawo/swing 30-60
                                                      11:00 na kolanach, guma do drążka i ściągamy w dół 30-60
                                                      13:00 deska, w górę i w dół 30-60

                                                      • Angelo Rombawa
                                                        Angelo Rombawa  2 weeks back

                                                        Can i do this everyday?

                                                        • Bas Q
                                                          Bas Q  2 weeks back

                                                          I think twice or 3 times a week is more than enough. You need to rest your muscle to grow/develop it.

                                                      • John Marston
                                                        John Marston  2 weeks back

                                                        I barely have abs but i will tell you. Dont be ashamed if you have a 4 pack and exercise as much as a dude with 6 pack because its just genetics.

                                                        I mean look Arnold Schwarzenegger, he only had 4 pack.

                                                        • Nguyen Nguyen
                                                          Nguyen Nguyen  2 weeks back

                                                          4:20 5:50 6:58 8:00 11:08 12:45 save it for later

                                                          • Atticus Paulsen
                                                            Atticus Paulsen  2 weeks back

                                                            You're my favourite yt fitness guy Jeff. BUT hats of to the legend who edited this video @8:37

                                                            • Yu Chris
                                                              Yu Chris  2 weeks back

                                                              How can I fix my waist size if I over trained my side abs. I always do weighted Russian twist now my waist size is really wide...

                                                              • ben H
                                                                ben H  2 weeks back

                                                                How many sets or just 60 seconds?

                                                                • Mylan Stijn
                                                                  Mylan Stijn  2 weeks back

                                                                  Can you do more Perfect Workouts a day?

                                                                  • Debojit Rabha
                                                                    Debojit Rabha  2 weeks back

                                                                    We need a diagram
                                                                    Jeff: hold my shirt

                                                                    • Daniel Siddharth
                                                                      Daniel Siddharth  3 weeks back

                                                                      How many sets of this whole circuit?? Do do one exercise once for 30 to 60 seconds??.

                                                                      • Dyl W
                                                                        Dyl W  3 weeks back

                                                                        How long should u stay on beginner before moving to advanced

                                                                        • rondovk
                                                                          rondovk  3 weeks back

                                                                          HOW can all this content be free!!?

                                                                          • Robb Cole
                                                                            Robb Cole  3 weeks back

                                                                            we need an update to this with different exercises, pls

                                                                            • Alca Traz
                                                                              Alca Traz  3 weeks back

                                                                              My lower back hurts in most of the beginners excercises

                                                                            • LameGameDude Tv
                                                                              LameGameDude Tv  3 weeks back

                                                                              How many sets ??

                                                                              • No One
                                                                                No One  3 weeks back

                                                                                So I was excersising for almost 2 years, and I though like "this is easy man", then I started doing it and I change my mind right away, I am so glad I discovered you, I didn't have any results, I believe I will have them now :D

                                                                                • Control
                                                                                  Control  3 weeks back

                                                                                  This seems like a great workout thank you ! Just wanted to know the frequency per week that we should aim for.