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47 Comments
If you are looking for an intense ab workout that will take you just 7 minutes to do, I put together a workout that you can follow along with in real time – https://youtu.be/DHD1-2P94DI
I have a stupid question
Is this all one should do in a day?
Can’t be right?
A workout even us old fat guys can perform. Thank you.
Too bad you need the band and such. Makes it harder to do at home.
This is too hard to follow. Normally i love Athlean X. This one is a miss
Thank you great workout!!
1 set each?
Is there only two 20 second rest there or did I miss him talking about it??
Hey mate, I'm at the gym right now and just gave each of these a try (inc the advanced…my scissor Vlift attempts would have been amusing!).
When I tried the exercise with extended arms and side stepping I found allot of stress in my hip flexors. To the point where I stopped briefly to loosen up some. Is there a warm up routine I should consider before tackling these exercises?
Cheering
Summary/Notes:
Core Muscles:
1. Rectus abdominus (abs) [fiber direction up to down]
2. External Obliques [Fiber direction diagonal]
3. Internal Obliques [fiber direction opposite to ext. obliques ]
4. Transverse abdominus (like weight belt)
5. Serratus Anterior
Functions of core muscles:
1. Spinal Flexion
2. Ext. stability
3. Anti Lateral
4. Anti Rotation
5. Rotational stability
6. Rotational Power
Beginner:
1. Bottom up: Isolated reverse crunch
1. 30-60 sec
2. Try to lift the pelvis rather than moving the legs up
2. Bottom up Rotation: Seated ab circles
1. 30-60 sec
2. Alternate clockwise & anti-clockwise directions
3. REST: 30 seconds
4. Obliques: Recliner Elbow to knee tucks
1. 30-60 sec
5. Mid range: Opposite side elbow to knee
1. 30-60 sec
2. Alternate Left & right
6. REST: 30 seconds
7. Top Down Rotation: Oak tree stepout
1. 30-60 sec
2. Each direction: Left & right
8. Top Down: Banded pulldown
1. 30-60 sec
2. Use lighter resistance bands
9. Serratus: Plank pushaways
1. 30-60 sec
10. Cooldown: Cobra pose
1. 30 sec
Advanced:
1. Bottom Up: Hanging X rays [pull up bar]
1. 30-60 sec
2. Bottom up Rotation: Hanging leg spiral [pull up bar]
1. 30-60 sec
2. Alternate Left & right twists
3. REST: 20 seconds
4. Obliques: Tornado chop [resistance band]
1. 30-60 sec
2. Alternate Left & right chops
5. Mid range: Scissors V-ups
1. 30-60 sec
6. REST: 20 seconds
7. Top Down Rotation: Sledgehammer swing
1. 30-60 sec
2. Each direction: Left & right
3. Explosive
8. Top Down: Banded pulldown
1. 30-60 sec
2. Use heavier resistance bands
9. Serratus: Plank punchout
1. 30-60 sec
10. Cooldown: Cobra pose
1. 30 sec
has anyone been doing this and does it work?
Lots of Love from India🇮🇳 brother♥️🤗😍 💐
Jeff , your a big help to all beginners, moderate, extreme exercise knowledge that you take time to explain , my hats off to you sir , all of your vids are the best , keep it up !!
Is it okay to do tornado chops while laying on the floor bc i cant hold my legs up for a long time nor my back
How often should you do this per week?
13:47
Awesome abs abs workouts🔥
I'm in bed eating a cookie 🍪
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
Again. When u rank those sliding tucks as the best ab exercise, why aren't you including them in the perfect ab workout video? I'm really not understanding
I tried these. My abs started to show after two weeks. Like literally after two weeks.
😍
I have started to go to gym again after a couple of years missing out due to my work, I get on well however my nice round belly need to go away now. I started with your 22 day program and I also do beginner exercises. I get on well so far and really enjoying the exercises. I find you very motivating well done for you. It must be such a good feeling when you know you help people on their purpose to get healthier
Do we repeat the whole thing multiple times or just do it once?
💚I realy hope that jeff will be my trainer , thats a dream
And my life will be happy😍
Why do you use time instead of Sets & Reps?
I can't even do the seated oblique exercise which is the second one. I can't even balance. Smh
Personal note: 12:50
Does anyone know an alternative for the exercises with a band?
How many sets?
All of those are unique sets?
Jeff! Look out 3 years from now you're going to hurt your elbow trying to stop your son from falling. Just let him fall. He'll be fine.
Your AB exercises are awesome 😎
Are we only supposed to do one set?
how many sets ?
(notes for me)
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
How many sets should you do per exercise? Just one set for 30-60 seconds?
How many times a week should we do this routine?
5:05
Some of these seem more like pushups, and i guess these are mostly gym exercises as half of them involve equipment that most don't have at home.
That 8:05 movement is a no-go for me lol. Seems more like a lower back exercise..that's assuming i can even stay in the position…falling sideways all kinds! lol I think we'll just stick with the traditional situp and ab roller lol
From the bottom of my heart. Thank you for this channel.
He really blinks a lot, but he is a genius no doubt.
one paper cut and its over for u bro
Hey man, great video I'm having problems doing the beginning seat ab circle. I feel like I can't even lift my legs up in this position and when I do I feel it in my hip flexors
Nice pointers! Thanks Jeff
Way too much talking