- [George] Hi Shredda! Talk to the people man let
them know what's getting ready to go down.
- [Shredda] Peace ya'll right now we about to get into
like some routines for your abs to get that six pack
for the summer and hopefully you can hold it for more
than that after but this one we gonna do cause you know
that time is coming.
This is just like a few routines for your six pack
that you can do in the park or in the gym or at home if you
could just you know if you have something to grab onto or
you could put your hands straight back but we having a bench
so we gonna utilize it today in the park so.
This is gonna be about 10 minute for the six packs you do
this everyday and you should be all right, right.
Right now I'd like to start with the...
We gonna start with the, I like to hit like the whole thing,
like the mid, the mid the lower ab and the top.
So with that, you're gonna need more type of short,
explosive movements. So with these kick-ups, these pelvic,
or these hip raises, we gonna do some, we gonna start from
ten and then we gonna do like what do we say an l sit or
laying l sit with my feet out to really stabilize the core
for about 10 seconds and we just gonna keep going down too.
Show you what's going on here. Get the hands...
One, two, three, four, five, six, seven, eight, nine, ten.
One, two, three, four...
...six, seven, eight, nine, ten.
One, two, three, four, five, six, seven, eight, nine, ten,
eleven, grunt, grunt, grunt.
Whew!
One, two, three, four, five, six, seven, eight, nine, ten,
grunt, grunt.
Oh shit!
So I'ma go to twenty on that one.
Got two more sets left.
So I started from ten, ten, ten up.
So what you see with that motion there, is not only am I
working with the crunch, I'm doing a full crunch and then
the extension, I'm getting the bottom of the, the, the
abs and stuff so.
And not only that,this is a part of your core too
the hips and stuff is involved as well as your legs
you're using. So when you do these exercises you're
using your legs as well so it's just like a total body
workout. So tell people you gotta do, people tell me legs,
legs, but you can't have abs like these if you don't have
leg strength or you know some support for your legs.
That's why these exercises right here is gonna get you
right for the summer.
It's gonna not only work your abs, get some your legs too.
Quads, glutes, hamstrings all of that.
We focusing on abs, but this is what it takes so.
On eighteen right here.
One, two, three, four, five, grunt, grunt, grunt, grunt,
grunt, grunt, grunt, grunt, grunt, grunt, grunt, grunt,
One, two, grunt, grunt, grunt, grunt, grunt, grunt, grunt.
grunt, grunt, grunt, grunt, grunt, grunt, grunt, grunt,
Ahh! Whew.
So you gonna feel that in your lower back as well because
(murmurs)
Doing those, doing these core exercises is like.
Once you get in that it's front to back.
Everything in the body works like that front to back so,
that's why a lot of times, when I do arms is the easiest
because it's less muscle groups so.
You hit biceps and triceps so.
When you doing certain, you wanna effect your abs, getting
a strong lower back is something you might wanna do so
this right here helps with that as well.
So that was a little something right there.
Went to twenty.
So this next one right here...
Now instead of going up I like to hit from, I like to hit,
I like to hit from you know different angles.
You know what I'm saying so we went up with the kicks,
so know we gonna be doing crunches straight out with some
flutter kicks for ten seconds this time so.
This time we gonna go down from twenty to ten or we gonna
go from twenty to twelve.
So we gonna be doing the crunches laying down twenty.
Then flutter kicks out all right.
Grunt.
Grunt
Shit...
Ten second flutter kicks right after, keep that,
keep that core engaged.
So that set right there, like I said now.
If you want the v that's a part of the hips.
You gotta get the hips open so that's a good ab exercise
to do right there
cause you're hitting the abs and you're
getting the obliques as well once you, once you opening
the legs on the lower on the come off so.
Eighteen on here.
And most importantly, while you doing this remember
your diet.
You're not gonna come out and be able to do this,
first of all if your diet is not good.
- [Good Money] Make sure you hit em up for
them meal plans.
Get the meal plans to go along with this routine right here
to get that six pack for summer.
It's March right now.
A few more months.
- [Shredda] So yeah like I said, you wanna make sure your
back is not arched when you're doing these you wanna make
sure your core is being sucked to the surface.
So your back is engaged and your core is fully engaged
it's pulling you know.
Once your back is tight, like I said your body is front to
back, yin and yang is like so synonymous with the body
so front and top, you know it works.
It's sacred you know.
So this is sixteen.
Grunt, grunt, grunt.
Damn.
Whew!!
Yeah, now I'm starting, trying to sweat but this shit ain't.
I don't know what this weather is doing but this will make
this routines right here.
Definitely get it so we're going through another
set of these, twelve right here.
All right.
Yeah so that right there we getting like I said, we're
getting the top as well as the bottom we're getting the
whole midsection when we do that crunch, that lying crunch
the way I did it and, I'm sweating now, we're getting
the obliques.
And then with the scissor kicks we're getting the deep
back muscles, the lumbar region and that's gonna help
support us and keep our abs tight okay.
- [George] Third one now?
_ [Shredda] Yeah the third one right now.
- [George All right.
- [Shredda] This is a very good one as well.
So we did, we did up, kicking up, did with the crunches up.
Did it straight so now, we just gonna get it at a little
angle going towards down.
So...
So now you're getting lower abs once you getting it more
at this angle here.
Okay so...
Then I'm gonna do some bicycles.
Yeah I'm getting a lot of the lower.
This right here is definitely attacking the lower region.
You know that deep core muscles you know.
That's what you're getting, you get this area here.
The deep core is gonna wrap around the waist and your back
and as well as some of your legs.
That's why these movements are important.
And that's why legs are important too because you got,
you get better abs from doing leg workouts,
good leg workouts, right.
Six...
Grunt, grunt, I'm feeling this, I say I'm feeling this in
my hamstrings, hips, everything especially my lower abs.
Because when we hitting the lower abs we have to get some
leg movements involved.
That's the best, that's the best kind of lower abs workout.
Eight...
All right.
So I'm gonna get into another one right here.
- [George] All right.
- [Shredda] Traditional, yeah this is it right here.
This one right here is gonna set you off good.
You want your back flat on the bench.
Right, now I"m gonna do low, the low leg lifts to hit the
lower abs again and then we gonna transfer into the regular
ones so it's gonna be like two different numbers.
So I'm gonna do, I'm gonna probably keep it at the same
number for both so I'm gonna do two low and two regular.
So we, like I said I like to trick the muscles especially
that's the everybody's part not just the upper, the lower
the abs, that's everybody's part right so I'll show you.
This is the two level one.
There's a three level too but we dealing two levels today.
Control going down.
Don't just drop it.
Yeah so, that right there is a good way to really hit the
abs front, back, lower that's a part of it too and the side,
the obliques, we got a lot of that.
The lower region right there, that's what, those right there
is gonna help really emphasize and trick the muscles and
give it the pop that it needs in a short amount of time.
But, more so importantly, like I said, you can do this to
a thousand and it won't matter
if your eating is like trash, so.
- [Shredda] All right, so with that said make sure ya'll
hit them up for them meal plans man you know.
Put this right, incorporate the meal plans with this routine
right here.
- [Shredda] You can be strong and you can move bricks
and buildings but you won't have no abs if you want abs.
It's that if you want it but, don't wonder why you don't
because I told you.
So holler at me at master_shredda, master underscore
s h r e double d a on Instagram,
and dm me for the meal plans
because you need those for something to get
you right, and you can holler at me (murmers) at gmail too.
- [George Okay all right, good looking out Shredder!
- [Shredda Yeah that's what it's like peace!
- [George] All right.