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The PERFECT Abs Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

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) REST 30 SECONDS 3. Recliner Elbow to Knee Tucks x 30-60 seconds 4. Opposite Side Tuck Planks x 30-60 seconds REST 30 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
Date: 2022-04-22

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Comments and reviews: 10

Morteza
How can I have a regular exercise program? I'm looking for an overview of workout design. For example, how to combine exercises with weights and exercises without weights, or how a new course is designed each time after the end of the training period. I tried to do these exercises after watching this video, but after a few days, I realized that it is not suitable for my goal, because as I realized, this exercise program is more for putting pressure on the whole body, and for example, we can not expect after this exercise program had strong, detached arm muscles. On the other hand, your other videos deal with exercises for the muscles separately and there is less program design in it. My goal is to have strong and agile muscles without looking like bodybuilders, and on the other hand, fitness training for body beauty does not convince me. I'm looking for an insight to design exercises that builds physical fitness to fight and not be in the form of athletes like wrestlers.
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Sh-n-g-m-
You are ripped my friend. I would love to work out with you. I'm lean but small, have always had a small frame. But man I wish I had the mass u have. Like forearms, biceps and triceps, I need a lot of work on my calves, my thighs are in okay shape, but I'm losing mass, I feel like I'm shrinking in my legs.
Never had much of a chest, or neck, I have some abs. I've lost acceleration and top speed in running. Even though I'm only 125, at 5'7. But I'm watching my energy go away, stamina, I used to run a 4. 45, now I'm a 4. 6 used to run a 6: 50 mile now I'm at 8mins. Getting old is for the birds. I also smoke, so that has a lot to do with it. I'm sure. I don't eat a lot either. and only eat during a 10hour window, for the most part. Noon to 10pm. I need to get away from nicotine.
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Manuel
Beginner
4: 40 iso reverse crunch (30-60 sec)
5: 55 seated ab circle (30-60 sec)
Rest 30 seconds
7: 00 recliner elbow knee tuck (30-60 sec)
8: 05 opposite side elbow to knee (30-60 sec)
Rest 30 seconds
9: 22 oak tree stepout (30-60 sec)
10: 38 banded pulldown (30-60 sec)
12: 45 plank pushaway (30-60 sec)
13: 46 overview
Advanced
5: 05 hanging x ray (30-60 sec)
6: 10 hanging leg spiral (30-60 sec)
REST 20 seconds
7: 20 tornado chop (30-60 sec)
8: 39 scissor v up (30-60 sec)
REST 20 seconds
9: 55 spedghammer swing (30-60 sec)
10: 38 banded pulldowns (30-60 sec)
13: 26 plank punchout or Gymnast ab tucks (30-60 sec)
13: 55 overview
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alorre02
Time Stamps:
Beginner:
4: 40 - ISO Reverse Crunches
5: 57 - Seated Ab Circles
7: 03 - Recliner Elbow To Knee Tucks
8: 10 - Opposite Side Elbow To Knee
9: 25 - Oak Tree Step Outs
11: 32 - Banded Pulldowns (Light Resistance Band)
12: 48 - Plank Push Away
Advanced:
5: 10 - Hanging -X- Raises
6: 14 - Hanging Leg Spirals
7: 23 - Tornado Chops
8: 42 - Scissor V-Ups
10: 02 - Sledgehammer Swings
11: 58 - Banded Pulldowns (Heavy Resistance Band)
13: 28 - Plank Punch Outs/Gymnast Ab Tucks
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oxigen
Beginner-
4: 40 iso reverse crunch-
5: 55 seated ab circle-
REST 30 SECONDSSSSSSSS
7: 00 recliner elbow knee tuck-
8: 05 opposite side elbow to knee-
REST 30 SECONDSSSSSSSSS
9: 22 oak tree stepout-
10: 38 banded pulldown-
12: 45 plank pushaway
3 sets. 30-60 sec per
--
Advanced-
5: 05 hanging x ray-
6: 10 hanging leg spiral-
7: 20 tornado chop-
8: 39 scissor v up-
9: 55 spedghammer swing-
10: 38 banded pulldowns -
13: 26 plank punchout
reply

neil
hey Jeff love your videos Mann but I'm having a default time TARGETING MY ABS DUE TO THE STRAIN IN MY HIP FLEXOR ANY IDEA HOW TO ISOLATE OR MAYBE RELAX, STRETCH, AND OR PREP THE HIP FLEXOR TO NOT Have to tapp outt so to early. sorry for the cap lock nit yelling at you.
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Stefan
ISO reverse crunch: 4: 40 1 minute
Seated ab circles: 5: 56 1 minute
Tornado Chop: 7: 24 1 minute
One leg plank: 6 reps 20 seconds
Sledgehammer swing: 10: 03 1 minute
Banded Pulldown: 11: 02. 1 minute
Plank: 3 reps of 60 seconds
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Michelle
I-ve been doing so many exercises wrong for so many years, no wonder I-m falling apart. This video is the just the beginning of my new plan to start doing things the right way. Thank you, Jeff, you have given my 51 year old body a second chance!
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Pixel
BEGINNER-
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
reply

Unknown
Beginner-
4: 40 iso reverse crunch-
5: 55 seated ab circle-
7: 00 recliner elbow knee tuck-
8: 05 opposite side elbow to knee-
9: 22 oak tree stepout-
10: 38 banded pulldown-
12: 45 plank pushaway-
13: 46 overview
reply

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