The perfect ab workout should consist of exercises not only for a six pack or rectus abdominis but also other important abdominal muscles. Even that doesn't make an ab workout complete. To round out your midsection you need to work the obliques, transverse abdominis and serratus muscles with a variety of exercises carefully selected to work each function of the abdomen in the proper sequence. That's what we'll be doing in this video. The problem with ab-focused training is that it trains just a fraction of what the abdominal muscles are capable of but many people also choose the wrong exercises or ones that duplicate the same function. For example, if you look at the basic crunch, you'll find that there are many different ways to perform it. Most of them are a carbon copy of the same movement from top to bottom. Performing too many of these early in your workout is going to make it nearly impossible to perform more complicated lower abs movements or rotational oblique exercises later in the workout. You see, there is a specific sequence of abdominal exercises that will give you the best chance of performing the exercises with optimal energy. Ideally, you want to start with movements that move the legs toward the ribcage. The weight of the legs alone can be enough resistance to challenge the abdominal muscles (particularly if you are a beginner). General fatigue from your abdominal routine will make it imperative that you start here. Next, you want to incorporate rotation into these lower abdominal movements, followed by rotational exercises directed by the obliques. Finish your routine by switching to mid-range movements and then top-down rotational exercises. The final piece of the puzzle is the serratus. Many people will overlook this muscle as an important abdominal muscle but it really is. Because of their role in stabilizing the trunk by keeping the shoulder blades in contact with the ribcage, they play an integral role in working with the obliques. They both control rotation. The obliques control the rotation of the entire torso while the serratus controls the rotation of the scapula around the ribcage. The other important element of a perfect ab routine is to make sure that you work each of the major functions of the ab and midsection muscles. It is not enough to flex the torso upwards as if you were doing a crunch. The role of the ab is sometimes to prevent movement altogether. In this perfect ab routine, there are going to be anti-rotational exercises as well as anti-lateral and anti-extension movements. As you progress through the routine, you also don't want to miss the opportunity to train explosively. When training as an athlete you should always accelerate what you decelerate with your heavy weight training. The hammer swing is a perfect example of this at an advanced level. Perform this powerful ground-based ab exercise explosively and you will learn to use your lower body to generate force that your ab has to dominate. Here’s how you build the perfect beginner ab routine: 1. Reverse ISO Crunches x 30-60 seconds 2. Seated Ab Circles x 30-60 seconds (alternate clockwise and counter-clockwise) REST 30 SECONDS 3. Reclining Knee Tap x 30-60 seconds 4. Elbow to Opposite Knee x 30-60 seconds REST 30 SECONDS 5. Oak Step Away x 30-60 seconds each side 6. Banded Pulldown x 30-60 seconds 7. Plank Thrust x 30-60 seconds Here’s how to build the perfect advanced ab routine: 1. Hanging 'X' Raise x 30-60 seconds 2. Hanging Leg Spirals x 30-60 seconds (alternate rotating right and left) REST 20 SECONDS 3. Tornado Punch x 30-60 seconds (alternate punching right and left) 4. V-Up with Scissors x 30-60 seconds REST 20 SECONDS 5. Hammer Swing x 30-60 seconds each side 6. Banded Pulldown x 30-60 seconds 7. Plank Jab x 30-60 seconds This is just one example of how to apply science to your abdominal routines. If you want to train like an athlete you must back up every routine you do with science. You can do this with the ATHLEAN-X Training Programs available at the link below and get started today on building a defined, muscular, athletic body. Build Muscle in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - /athleanxespañol