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 • 2 237

    ATHLEAN-X™   2 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…

    • Dornpunzel
      Dornpunzel  3 weeks back

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

    • PurpleLegendXD
      PurpleLegendXD  3 weeks back

      What could replace exercise 6 and 7 (beginner) since I don’t have a pull-up bar/resistance band?

    • Tamlen Darga
      Tamlen Darga  1 months back

      yes n't really?

    • Rap Muzik Media
      Rap Muzik Media  2 months back

      i wanted to know if the first step in your posture correction video ALSO fixes the lower back part (the lumbar part of the spine) i want to try your exercises but im afraid ill fuck up my back PLEASE HELP!! (link of the video im talking about -

    • Rap Muzik Media
      Rap Muzik Media  2 months back

      i wanted to know if the first step in your posture correction video ALSO fixes the lower back part (the lumbar part of the spine) i want to try your exercises but im afraid ill fuck up my back PLEASE HELP!! (link of the video im talking about -

  • kroyford
    kroyford  2 hours back

    I need a back workout I can do with no equipment.

    • P. reid
      P. reid  12 hours back

      How many cycles of this workout would u recommend

      • 95bbake
        95bbake  20 hours back

        Is it just one set for each exercise? Just want to make sure

        • David Martinek
          David Martinek  3 hours back

          These are finishers:

          And this is a finisher for abs:

        • 95bbake
          95bbake  3 hours back

          @David Martinek what's an example of a finisher?

        • 95bbake
          95bbake  3 hours back

          @David Martinek Ok awesome thank you!

        • David Martinek
          David Martinek  13 hours back

          You can also include finisher if you want.

        • David Martinek
          David Martinek  13 hours back

          30-60 seconds one set, rest 30 seconds after second and forth exercise.
          You don't need to have a long workout for abs, +-10 min is ideal.
          Do it daily, abs can handle it, unlike other muscles where you need 48 hours rest period.

      • Robert Spies
        Robert Spies  1 days back

        Never add resistance to ab work

      • Forza Ferrari
        Forza Ferrari  2 days back

        Awesome video, explained perfectly. 👍

        • BMX_boy
          BMX_boy  2 days back

          But does this workout actually work and give good results

          • Beged Boy
            Beged Boy  2 days back


            • Brett Orton
              Brett Orton  2 days back

              you should do a video for people wanting to get faster as well as stronger legs

              • R Begum
                R Begum  3 days back

                When I do any ab exercises for some reason my hip joint pops, any advice?

                • Andrew Thomas
                  Andrew Thomas  3 days back

                  R Begum mine too! It’s horrible. Well, not from all ab exercise but I think it’s from lack of hip flexor strength and mobility

              • DomisGRA
                DomisGRA  3 days back

                Hi guys, I have some problems with obliques and serratus exercises. I'm doing exactly the same what Jeff on the video (at least I think so) but I don't feel anything in my obliques and serratus and I don't know why. Can it be because I'm really skinny, literally SKINny in these areas? Thanks for help in advance.

                • Sai Charan
                  Sai Charan  3 days back

                  DECODE IT!

                  • John Oliver Fainsan
                    John Oliver Fainsan  3 days back

                    what's the resistance on those bands?

                    • Chad Rainey
                      Chad Rainey  4 days back

                      i know you did a perfect dumbbell routine, but what about a perfect body-weight routine (zero equipment)? . . . . . . . I'd like to see that because I don't have a pull-up bar.

                      • Carlos Martinez
                        Carlos Martinez  5 days back

                        My core is so weak these all hurt my abs, what can I do ?

                        • No Name
                          No Name  3 days back

                          Carlos Martinez Keep doing it. If you stop training legs for a while your legs will be sore as hell once you start trait again. every muscle is like that

                      • uskur
                        uskur  5 days back

                        Resistance band companies HATE him; watch to find out why!

                        • The Health Short Cuts
                          The Health Short Cuts  5 days back

                          Jeff i hate you I’m in the gym and doing it from last half an hour still 2 more exercise to go

                          • Red88Rex
                            Red88Rex  6 days back

                            I thought I had decent core strength, but even the beginner circuit kicked my ass! Damn! I love it

                            • Valerie
                              Valerie  6 days back

                              Need a vid on strengthening after Achilles tendon rupture.

                              • Harpreet Sandhu
                                Harpreet Sandhu  6 days back

                                How to get strong traps please make video 😘😘😋

                                • Thies Huitema
                                  Thies Huitema  6 days back

                                  How many times a week?

                                  • Thies Huitema
                                    Thies Huitema  6 days back

                                    @TomBahm thanks man, 7 times a week it is!

                                  • TomBahm
                                    TomBahm  6 days back

                                    5,6, or preferably 7 times a week; you can work yourabs everyday

                                • dbennett1966
                                  dbennett1966  1 weeks back

                                  I want your shirt! :)

                                  • JiXable - Party Fitness Fighter

                                    4:16 was wondering if thats a muscle marker or jeffs hairs😂

                                    • N W
                                      N W  1 weeks back

                                      Thank you so much for your corrective choices and lessons! Your channel has helped me greatly!

                                      • Nice Good
                                        Nice Good  1 weeks back

                                        How many times a week

                                        Maybe 3 or 4?!

                                      • joseraulornelas
                                        joseraulornelas  1 weeks back

                                        @Athlean-X, what is a good routine for this workout? Could I do this every day? Every other day? Or once a week? What do you think that will be the most beneficial to adding this workout into my daily routine?

                                        • Oscar Rodriguez
                                          Oscar Rodriguez  1 weeks back

                                          So do you only do one set for each?

                                          • Oscar Rodriguez
                                            Oscar Rodriguez  1 weeks back

                                            I am doctor strange and I have seen 14,000,605 possibilities for you to get ripped and Jeff is your one chance.

                                            • Cynile
                                              Cynile  1 weeks back

                                              Did everything 4x over..... so yea I’m dead

                                              • Thomas Sellers
                                                Thomas Sellers  2 weeks back

                                                Eeehhh.... I kinda like Zac Perna better

                                                • Thomas Sellers
                                                  Thomas Sellers  1 weeks back

                                                  And one more thing there's no such thing as a tricep pulldown it's a pushdown or a rope extension if we're gonna be technical

                                                • Thomas Sellers
                                                  Thomas Sellers  1 weeks back

                                                  5 Best Tricep Exercises to Do at the Gym

                                                  Close-grip Bench Press. The bench press is a great tricep exercise to work your chest and core. ...Rope Tricep Pushdown. This move zones in on your triceps – but only if you do it right. ...Tricep Dips (Advanced) ...Overhead Triceps Extension. ...Skullcrushers (Lying Triceps Extensions

                                                  And just to let u know that is a compound exercise 🖒

                                                • Thomas Sellers
                                                  Thomas Sellers  1 weeks back

                                                  He's majorly sponsored and has millions of viewers so someone likes it and i didn't say he was right about everything and i didn't say Jeff was wrong just happened to like Zacs ab workout better whether he's on steroids or not is a complete speculation every gym athlete that is shredded they say that about every single one I obviously watched this video and put a like on it too

                                                • eliel roque
                                                  eliel roque  1 weeks back

                                                  Thomas Sellers oh u mean the guy who refers to a tricep pulldown as a compound exercise 😂😂 that guy is pumped on steroids btw

                                              • Abdurrahman Alkhaldi
                                                Abdurrahman Alkhaldi  2 weeks back

                                                Hey Jeff

                                                Is it only 1 set of each exercise ?
                                                Is that enough to hit the abs to grow? :)

                                                Have a nice day

                                                • Masti
                                                  Masti  2 weeks back

                                                  I can squat 135kg, deadlift 140kg, bench 5*5 80kg. But these abs excersises are killing me!!

                                                  • Madden King
                                                    Madden King  2 weeks back

                                                    omg he’s wearing a shirt for this vi..nvm he’s shirtless again

                                                    • Srinivas Cb
                                                      Srinivas Cb  2 weeks back

                                                      The workout is terrific I tried it right away. But I feel that my lower back is giving up on me while doing this. Any suggestions please!

                                                    • Blue Orange
                                                      Blue Orange  2 weeks back

                                                      Could anyone please tell me alternative of
                                                      Oak tree stepout
                                                      Banded pulldown
                                                      (Something which don't need band)

                                                      • Chris Silva
                                                        Chris Silva  2 weeks back

                                                        Blue Orange you could just push your clasped hands against a wall or something to get some of the resistance for the oak tree stepout and do the same thing with the pulldown by kneeling in front of some sort of bench.

                                                        Bands are really quite worth the investment though for a cavalclade of reasons such as having home access to variable resistance, warming up before weights in the gym along with adding variable resistance to your current weighted exercises.

                                                    • James Morton
                                                      James Morton  2 weeks back

                                                      internal shoulder rotation at 13:00 100 facepulls

                                                      • M Hall
                                                        M Hall  2 weeks back

                                                        i think dom mazzetti would give jeff a heart attack

                                                        • Pagan Gods
                                                          Pagan Gods  2 weeks back

                                                          Why does this some guy appear in every single YouTube workout search

                                                          • Angel Vollant
                                                            Angel Vollant  2 weeks back

                                                            Whenever I see some sharpies, I’m always excited. Coz I can see his abs and him drawing on his abs

                                                            • Founes
                                                              Founes  2 weeks back

                                                              Why no weights?

                                                              • rigel test
                                                                rigel test  2 weeks back

                                                                The informazione that this channel provide are unvaluable! Best channel on YouTube of the genre.

                                                                • Camilo Jara
                                                                  Camilo Jara  2 weeks back

                                                                  Are rotations safe if i have low back problems?

                                                                  • Carlos ferreira
                                                                    Carlos ferreira  2 weeks back

                                                                    Why is not the lower back included isn’t it a part of the core?

                                                                    • Manny Tejada
                                                                      Manny Tejada  2 weeks back

                                                                      Dumb question: is there a difference between exercising your core and exercising your abs? If so what are they?

                                                                      • Amir Khosrowshahi
                                                                        Amir Khosrowshahi  2 weeks back

                                                                        I’m getting this interdigitation tomorrow at the gym

                                                                        • KBooMLegend
                                                                          KBooMLegend  2 weeks back

                                                                          Should one muscle group be targeted on a single day? Or could you perform this leg workout and accompany it with a shoulder workout as well in the same day? It's because I remember someone told me that a workout should be no more than 1hr to 1hr and 30mins. A well satisfying answer would be highly appreciated, thanks a lot!

                                                                          • I.C. Gaming's Thiccest Fan
                                                                            I.C. Gaming's Thiccest Fan  2 weeks back

                                                                            you can do both, there’s nothing wrong with either. If you’re pressed on time you could just superset a couple things.

                                                                        • ashan perera
                                                                          ashan perera  2 weeks back

                                                                          • Tommy Turner
                                                                            Tommy Turner  2 weeks back

                                                                            Thanks for informative advice...Bet you know the some 600 muscles in the average human body👍