The PERFECT Abs Workout (Sets and Reps Included)

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 youtube at the link below and don’t forget to turn on notifications so you never miss one.

Build Muscle in 90 Days –
Subscribe to this channel here –

About the Author: Scott Young


  1. *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…

  2. Its easy to skip straight to the workouts but he has great points to make about health and anatomy that becomes useful for other workouts. Answering the "why" of exercise and fitness.

  3. Great video, however Im the mother of 4 children I haven’t had abs for 13 years. I overall eat healthy Im leaning out but still haven’t seen my abs I need help any videos for moms trying to get abs.

  4. Those ab circles are amazing! Been doing this routine every other day for a month and I’m already seeing results!!!

  5. I thought the beginner shit was gonna be sweet then i started it and was barely able to finish lmaooo. Realized how weak my core was

  6. Damn this is the best ab video I have ever seen also the information is incredible. The information beginning where he mention the ab doesn’t get stronger in a crunch or situp. I never thought abs can help control balance and side-to-side movement in the way he explained it. I thought that was mostly lower back. I thought building the ab was to help support the lower back only and for better up right posture. Great information.

  7. 🏋️‍♀️🏋️‍♀️🏋️‍♂️🏋️‍♀️I’ve been doing all you said, sometimes even more, I haven’t missed a day yet,
    But nothing is working for me I don’t look any different than before, and I’ve been exercising everyday since I started 3 days ago, how long do I workout to see results.

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: