The perfect abs workout for all people will help you build a stronger six pack and a better core.
It has been designed by Jeff from Athlean X.
The Perfect ABS Workout for All People
“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 the video below.”
“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 its 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 control 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 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)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 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.”
Video – Perfect ABS Workout for All People
Learn More – Perfect ABS Workout for All People
Muscles of the Core and Abs
The core is a group of muscles that run from the bottom of your pelvis to the top of your shoulders, and they provide support for your spine and torso. The core muscles include the transversus abdominis (deep abdominal muscle), internal oblique, external oblique, rectus abdominis (the “six-pack” muscles) and rotator cuff. These muscles stabilize the spine so that it doesn’t bend or twist when we perform athletic movements such as running sprints or kicking a football.
Perfect ABS Workout for All People – External obliques
The external obliques are the muscles on your side. They help you bend, twist, rotate and lift. These muscles can be used when you throw a punch or kick, walk or run, lift weights and even sneeze.
In addition to assisting with twisting movements in other parts of the body—such as your arms or legs—the external obliques also play an important role in supporting the spine during everyday activities such as bending over to pick up groceries or reaching down to tie your shoe laces.
Perfect ABS Workout for All People – Internal obliques
The internal obliques are located beneath the external obliques. They run diagonally from front to back and attach to ribs on one side and pelvis on the other. The internal obliques help with:
- Side bending
- Trunk rotation
In addition, they also help with breathing.
Perfect ABS Workout for All People – Rectus abdominis
The rectus abdominis is the muscle that runs vertically down the front of your abdomen, and it’s divided into two sections: the uppermost section is called the linea alba, and the lower section is called the rectus abdominis.
The rectus abdominis is a thin layer of muscles that flexes your trunk forward and inward when you flex your belly button to your spine. The linea alba separates these two muscles into their respective parts. The lower portion of this muscle has one tendon that attaches on either side at each end where they meet in front of our belly buttons.
Perfect ABS Workout for All People – Transversus abdominis
The transversus abdominis (TA), also known as the innermost abdominal muscle, is located deep to the internal and external obliques. It acts to compress the abdomen by flattening it against your spine. This helps support your spine during activities such as bending over or lifting an object from the floor.
The TA also acts to stabilize your pelvis during movement, such as walking, running and jumping. When you’re in an upright position with good posture, it will be contracted; however when you bend forward or arch backward, it releases its fibres so that they don’t get in the way of other muscles that help with these movements.
Core muscles are the trunk muscles of the body
Core muscles are the trunk muscles of the body. They are important for posture and balance, as well as movement. Core muscles also support your spine so you can stand upright without any help from other muscles in your body.
The core muscles include a group known as deep intrinsic back extensor muscles, which run along both sides of your spine to help keep it straight; and another group known as superficial intrinsic back extensor muscles, which lie underneath those deeper ones and help keep your body rigid when you’re bending over or reaching up high, such as when lifting something heavy.
Conclusion – Perfect ABS Workout for All People
The core muscles are important for your daily life and help stabilize your spine. They also help protect your internal organs from injury. When exercising, it is important to remember that exercises should be done with proper form so as not to injure yourself further.
If you want to create the perfect abs workout then follow the tips outlined above by Jeff from Athlean X.
- Katrin Davidsdottir: CrossFit Inc