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- What's up elite ThenX athletes
it's Chris Heria.
Welcome to another video of official ThenX.
Now when I first started training
I didn't really have equipment
or a place to work out.
So when it came to training abs
and working on my six pack,
most of the time it would be right there
on the floor in my room.
And a lot of you may be able to relate right now
or maybe just not have the time
to be able to go to the gym,
which is why I love to show you guys
how to get in shape
and exercises that specifically don't require any equipment
that you can basically do anywhere.
And that's what I'm gonna be showing you today.
And another thing,
over the years I found that these exercises
we're about to do, are way more effective
than the ones you're gonna be doing in the gym.
When you're training abs in the gym
and you're using machines for example,
the machine is taking out a lot of the work
that you could be benefiting from.
But when you're doing bodyweight training
your body is the machine.
There's nothing assisting the weight
helping you to achieve the movement,
you've gotta do it all by yourself
working all the stabilization muscles in your body,
normally using multiple muscle groups within your body
which is gonna burn a lot more calories,
burning a lot more fat,
getting you a lot more shredded, a lot stronger
and a lot less lazy.
So the exercises that you're gonna be doing with me today
may feel a little bit more difficult
than the ones you're doing in the gym
but they're gonna be a whole lot more effective.
And they're all exercises that you can get right into.
And remember they take no equipment,
so if you're ready let's get right into it.
We're gonna be breaking down this ab routine
into your upper abdominals, obliques
and lower abdominals.
I'm gonna show you my top five exercises
that I found most effective over the years
for each section of the abdominals.
And keep in mind,
as we're going through these exercises
all of them are gonna be working your abdominals.
There's just certain exercises and motions
that will emphasize more
on different areas of your abdominals.
And you need to be engaging all areas of your abdominals
to make sure you really get a solid six pack.
So we'll be starting off with our upper abdominals.
And for every exercise we'll be going for 20 reps.
So if you're ready, let's go for it.
The first exercise is gonna be chair sit ups.
Knees up, core tight.
We're gonna go for 10 on each one.
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Try to reach up as high as you can.
Regulate your breathing.
Squeeze your core.
All right so there we have chair sit ups.
Now remember the most important thing
is keeping the quality in all your reps.
If you're finding it too difficult
you can go ahead and bring down the reps
or if it's a little too easy,
bring it up.
Let's get into the next exercise
plank up and down.
20 times.
You wanna dip your core down,
bring your core right back up.
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Keep your chin up, regulate your breathing.
Squeeze.
All right.
Roll over.
Next exercise, we're gonna be going into V-ups.
You wanna hold a solid L-sit,
keep your legs straight,
arms out like in a boat hold position.
Come all the way to the top
and touch.
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All right.
Moving on, the next exercise is gonna be toe touches.
Let's get into position.
Legs straight up, core tight.
We're gonna touch our toes.
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All right, we're gonna wrap up the upper abdominals
with this last exercise, crucifixes.
We're gonna go for 20.
We're gonna lie straight out like the boat hold,
we're gonna come in, touch our heels,
come back out.
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Phew, all right.
So there's my top five exercises for upper abs
using no equipment.
Now we're gonna go into exercises
that emphasize more on your obliques.
The first exercise we're gonna go into
is Russian twists.
Let's go for 20.
Keep your legs straight, core tight.
Regulate your breathing
and contract your entire body.
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All right, there we go.
The next exercise we're gonna go on to
is plank knees to elbow.
An important thing to keep in mind
is to focus on the quality of your contractions,
how hard you're squeezing the proper muscles
and using the proper technique
over the quantity of how many you're actually doing.
It's way better to reduce the amount of reps
and put quality into your reps
versus doing a bunch of them
and only benefiting a little bit from each one.
Let's get right into these planks.
So we're gonna bring our knee
all the way to the elbow
crunch as hard as you can, come back.
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All right, next one for the obliques
we're gonna right into it,
we're gonna go for side plank raises.
Come all the way up,
squeeze your obliques as hard as you can.
Come back down.
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Switch sides.
All right.
Moving right into the next exercise,
we're gonna hold a boat hold.
But this time we're gonna go to the side
and we're gonna crunch our abdominals.
Go up one, hard crunch keeping your legs straight.
10 each side.
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Switch sides.
Phew, all right.
Last exercise we're gonna move into,
get right into, switching mountain climbers.
Go to one side,
knees to elbows,
let's go for it.
The harder you twist your body,
the more you're working on your obliques and abdominals.
All right.
Now you see I'm starting to break a sweat.
That's gonna be it for obliques.
Now we're gonna be moving on
exercises that emphasize most on our lower abdominals.
The first exercise is gonna be laying leg flutters.
Let's get right into it.
Grab our hands underneath.
Legs straight out, locked,
core tight, keeping our head up.
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All right.
Now in this same position,
we're gonna move onto the next exercise
and bring our legs all the way up
with laying leg raises.
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All right.
We're not gonna stop.
We go right into the next exercise,
it's gonna be seated in and outs, 20 times.
All the way in, all the way out.
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All right.
Let's go right into the next one,
it's gonna be laying knee raises.
You're gonna bring your knees all the way in,
all the way back out.
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All right.
Now it's the last exercise for lower abdominals.
So let's make this count.
Let's jump right into it.
We're gonna be doing leg raises in a circle.
Let's go for it.
We're gonna put our hands underneath,
legs straight out,
round in a circle, clockwise first.
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All right.
Phew.
That is round one of this six pack abs workout routine.
Thank you guys so much for following along
and doing this with me.
Remember, the repetitions of this workout routine
is scalable.
It's better to do a lesser amount of reps
with better form,
than a bunch or reps with bad form.
So the best way to grow is to go at your own pace,
using perfect form and full range of motion.
Eventually you're gonna develop your proper strength
with proper form,
and you're gonna build a solid foundation
and start seeing results with many years to come.
And for this routine to be most effective
you wanna be able to do it
at least three to four times in a row.
If you can't yet, focus on one.
Eventually you'll be doing three to four sets in no time.
And hopefully with these new exercises,
if you had issues with your upper or lower abdominals,
even your obliques,
you're gonna know the best exercises
start training for them,
they take absolutely no equipment
and you can do it right now.
So there's no excuses.
And to get this workout on your phone,
definitely sign up to thenx.com,
become a member and get full access
to all our workout programs, technique guides
and daily workouts that are gonna have you shredded,
in the best shape of your life.
And make sure you download the ThenX App in the App Store,
so that you take our workouts with you everywhere.
And join the millions of other ThenX athletes
around the world using our app to get shredded right now.
And guys, of course, if you enjoyed the video
definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about,
and share this video with a friend
who's trying to get a six pack from home.
And of course, subscribe if you haven't already,
we post every single Sunday, 8pm USA Eastern Time.
And if you comment within the first 30 minutes of any upload
you always have a chance to win some free ThenX apparel.
And lastly guys, my new song "Fire"
just dropped across all platforms,
Tidal, SoundCloud, Instagram, even TikTok.
Go ahead and blow that up.
Let me know what you guys think about the new track
and make sure you're following me on SoundCloud
and Instagram, 'cause I have a whole album
right about to drop, with all my workout tracks
that you guys hear on our channels
as well as some tracks that you guys haven't heard yet.
So if you wanna be the first one to get the album,
make sure you're following me on Instagram,
that's where I'm gonna promote it first.
And make sure you have me on SoundCloud,
'cause that's where you're gonna hear it first.
And with that said,
thank you guys so much for watching.
I'll see you next Sunday 8pm USA Eastern Time,
mad love, peace out.
("Fire" by Chris Heria) ♪ Ain't gotta prove nothing ♪
♪ They don't know about us ♪
♪ Ain't gotta do nothing ♪
♪ 'Cause I do it for us ♪
♪ Ain't gotta do nothing ♪
♪ 'Cause I do it for us ♪
♪ Anything you want I'll have it waiting for us ♪
♪ And even when you've got no makeup on you're gorgeous ♪
♪ You should know nothing could ever come before us ♪
♪ No heat, you could be my main girl ♪
♪ For a week, then I'm on a plane girl ♪
♪ But I can do it if you only want the fame girl ♪
♪ I see that shit go to her head ♪
♪ She ain't the same girl ♪
♪ We're playing with fire ♪
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