This might as well be the perfect abs workout for an impressive 6 pack. Set and reps are included and also a variant for beginners and one for advanced athletes.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel. It was he who came up with this workout that you will see in the paragraphs below.
The ideal abs workout encompasses exercises not only for the rectus abdominis, commonly referred to as the six-pack but also for the essential core muscles. However, even this comprehensive approach doesn’t conclude the ab workout.
To achieve a well-rounded midsection, it’s essential to target the obliques, transverse abdominis, and serratus muscles using a range of carefully selected ab exercises that address all aspects of abdominal function in a strategic sequence. The video at the bottom of the page demonstrates precisely that.
The Perfect Abs Workout for an Impressive 6 Pack (Sets and Reps Included)
The challenge with ab-focused training extends beyond only engaging a fraction of the core’s potential; it often involves choosing incorrect exercises or ones that duplicate similar functions. For instance, consider the basic crunch, which can be executed in various ways, yet most of them essentially replicate the same top-down motion. Overloading your ab workout with these repetitions early on can hinder your ability to perform more demanding lower ab movements or rotational oblique exercises later.
There exists a specific sequence of ab exercises designed to optimize energy utilization and execution. Ideally, commencing with leg movements directed toward the rib cage serves as a starting point. The weight of the legs themselves can provide adequate resistance to challenge the abdominal muscles, particularly for beginners. Initiating here is crucial due to the eventual onset of general fatigue during the workout.
Subsequently, incorporating rotational aspects into these lower ab movements is recommended, followed by rotationally-driven oblique exercises. Concluding the routine involves transitioning to movements where the top and bottom halves work together in the midrange, followed by top-down and top-down rotational exercises.
An often overlooked piece of the puzzle is the serratus muscle, which plays a significant role in stabilizing the trunk by maintaining contact between the shoulder blades and the rib cage. The serratus works alongside the obliques, both contributing to rotational control. The obliques manage the rotation of the entire torso, while the serratus governs scapular rotation around the rib cage.
Another key element of the perfect ab workout involves ensuring each major function of the abdominal and midsection muscles is targeted. Merely curling the trunk as in a standard crunch is insufficient. Abs also play a role in preventing motion entirely. Hence, this comprehensive ab workout incorporates anti-rotational, anti-lateral, and anti-extension exercises.
As one progresses through the workout, it’s important not to overlook the opportunity for explosive training. Similar to athletic training principles, accelerating movements that are decelerated during heavier weight training is crucial. An advanced example of this concept is the sledgehammer swing, a ground-based ab exercise that should be performed explosively. This challenges the core to command force generated by the lower body.
For beginners, constructing the perfect abs workout entails the following exercises:
- ISO Reverse Crunches x 30-60 seconds
- Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions) REST 30 SECONDS
- Recliner Elbow to Knee Tucks x 30-60 seconds
- Opposite Side Tuck Planks x 30-60 seconds REST 30 SECONDS
- Oak Tree Stepouts x 30-60 seconds each side
- Banded Pulldowns x 30-60 seconds
- Plank Pushaways x 30-60 seconds
For more advanced lifters, the perfect abs workout is constructed as follows:
- Hanging ‘X’ Raises x 30-60 seconds
- Hanging Leg Spirals x 30-60 seconds (alternate right and left twists) REST 20 SECONDS
- Tornado Chops x 30-60 seconds (alternate right and left chops)
- Opposite Scissor V Us x 30-60 seconds REST 20 SECONDS
- Sledgehammer Swings x 30-60 seconds each side
- Banded Pulldowns x 30-60 seconds
- Plank Punchouts x 30-60 seconds
Following this structured approach ensures a comprehensive engagement of all aspects of the abs while adhering to an optimal sequence for achieving success.
Below is a video explaining each of the exercises, how to do them and why they comprise the perfect abs workout for an impressive 6 pack.
Working your abdominal muscles is important for a number of reasons:
- Core stability: The abs are an important component of your core, which provides stability to your entire body. Strengthening your abs helps improve your balance and posture, reducing your risk of injury during physical activity.
- Improved athletic performance: A strong core can also improve your athletic performance. Many sports require you to generate power from your midsection, and a stronger core can help you do this more efficiently.
- Back pain prevention: Weak abs can contribute to poor posture and back pain. Strengthening your abs can help alleviate these issues and reduce your risk of future back problems.
- Better digestion: A strong core can help improve digestion and reduce gastrointestinal issues.
- Aesthetics: Many people work on their abs for aesthetic reasons, as a well-defined midsection is often considered attractive.
How Often Should You Train Your Abs?
The frequency with which you should train your abs depends on a variety of factors, including your fitness goals, level, and intensity of your workouts. Here are some general guidelines to consider:
- Beginner level: If you are new to working out or have never specifically targeted your abs before, aim to work them two to three times per week.
- Intermediate level: If you have been working out consistently and are looking to increase the intensity of your workouts, aim to work your abs three to four times per week.
- Advanced level: You may be able to work your abs more frequently. However, it’s essential to listen to your body and avoid overtraining, which can lead to injury and burnout.
In general, it’s important to allow your muscles time to rest and recover between workouts. You can alternate your ab workouts with other muscle groups or schedule rest days as needed. It’s also important to vary your ab exercises to target all of the muscles in your core, including your obliques and lower back.