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- What's up Elite THENX Athletes.
It's Chris Heria, welcome to another video
of Official THENX.
Today, I'm gonna be explaining to you guys
why you don't have abs and how to get them.
Let's get started.
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♫ Listen
All right guys, so let's get started.
So today I'm gonna be explaining the reasons why
you don't have abs.
And then I'm gonna be showing you how to start getting them.
Now of course everybody has abs,
everyone has abdominals,
but a lot of people have trouble making them visible
or just tryin' to get more aesthetic.
So I've broken it down into three main reasons
why you may not have visible abs.
The first reason being nutrition.
You need a low body fat percentage
to even make your abdominals visible.
So it's gonna help a lot if you're on
a caloric deficit and if you're eating clean.
And incorporating diuretic foods such asperagus.
Sometimes you can have a low body fat percentage
but still have a lot of water retention.
So make sure that you're drinking lots of water
but make sure that you're always
sweating during your workouts.
If your nutrition is on point
and that doesn't seem to be the problem,
the next reason could be you're not having
the proper engagement.
You wanna make sure that you're really engaging
your core, even before you start to do the exercise.
So engage that core before you start training
and while it's engaged, then you begin to do your reps.
You really wanna feel these movements.
You don't just wanna be moving through these exercises,
moving through the motions because
you're not really engaging, you're not really gonna grow
and get stronger, the more aesthetic in that muscle,
you're abdominals.
If you're just moving through the motions
of the exercise and you're not actually properly engaging,
you can actually be incorporating very little
of abdominals in the first place.
But if that doesn't seem to be the issue,
it could be the third reason.
You need to train harder and you need a more
strategic approach into your training.
If the only way you're getting your ab training in
is at the end of your workouts for 10 minutes,
that's not enough abdominal training.
You need to train your abs just like
any other muscle group in your body.
If not, even more.
That's the most important muscle group.
Look how big it is.
Your core is the fundamental supporter for every lift,
every exercise you do, you engage your abs.
So this is the most important muscle that you have.
Which is why you need to be dedicating at least
one full day just like you would for any other muscle group.
One full training day just for your abdominals.
Not 10 minutes at the end of every workout,
which is fine too.
But you need one dedicated day
every single week just for abs.
You also need a strategic approach to your training.
You need to be incorporating all angles,
all different styles of abdominal training.
On the ground, hanging, holding yourself up,
high intensity, static holds, et cetera.
It's gonna help a lot if you are pre-fatiguing
your abdominals during your workouts.
Focus on the exercises that are
really gonna kill your abs first.
And then go on to the other exercises that you may
need to support your weight or hold up from.
And continue on your abdominal training.
A lot of times when you're doing other moves like,
hanging for support, or holding your body up,
there's other muscle groups or other things
that can get in the way from focusing on your abs.
Such as, your grip might give out,
or your shoulders aren't strong enough
for that particular move to go on as long as your abs could.
So focus on your strategic training.
Now I'm gonna show you guys a workout
that's gonna incorporate everything
that we just talked about,
and we're gonna show you how to apply them
into your workout regimen.
We're gonna show you how a real ab day,
a real abdominal workout should look like.
So the first exercise we're gonna go into
is in and outs for 45 seconds.
Then we have boat hold for 45 seconds.
Next we have Russian twists for 45 seconds.
High knee taps for 45 seconds.
High knee raises 15 times.
L-sit kicks 12 times.
And then we're gonna finish off
with an L-sit hold for 20 seconds.
You guys, if you guys cannot
keep up during this exercise right here,
just go on for as long as you can.
Eventually, you're gonna start hitting the proper numbers.
But don't give up.
If you feel yourself fatiguing,
take that little break, but don't stop
until the move is done.
First move, in and outs for 45 seconds, let's go.
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Make sure you're jumping all the way out,
all the way in guys.
Engage that core, hold it tight.
Squeeze your core.
All right.
Next move we have,
boat hold.
So keep that core tight.
Engage the core before you even start.
And then, keep it engaged the whole exercise.
Once you feel that core
starting to diminish
it's engagement, squeeze it back again.
You wanna make sure your core's activated the whole time.
It's super important that you learn to breathe
while you're activating your core.
That's something you can do, just standing up,
not even doing an abdominal exercise.
But, once you can learn to breathe
while keeping a strong core,
a lot of this is gonna get a lot easier.
All right guys.
Next we're gonna move into, Russian twists.
Remember, keep that core tight from here.
And then, go into the move.
Make sure that your core is already pre-engaged.
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All right.
Moving on we have high knee taps,
45 seconds.
Bring those knees up guys.
Really crunch every time you bring a knee up.
Activate that core.
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All right.
So this routine right here guys,
you can do in the comfort of your own home.
So keep this up guys,
and eventually you'll be getting your reps up,
you'll be getting your numbers up.
This next move we have is high knee raises.
You can take two chairs together,
two boxes, two ledges, whatever you have.
And we're gonna do this exercise right here.
Let's go for 15 times.
When you're moving into this,
make sure that you've already engaged your core
and that you're gonna keep your body straight.
Completely straight aligned with your arm and your delt.
Don't have your delt's in front.
Don't be too far back.
Try to stay as straight as possible.
Here we go.
So we have the core engaged.
Now let's go for it.
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Guys, when you're doing these exercises,
don't try to just rush through them.
Like I said before, you wanna make sure
that you're actually engaging
while you're doing these exercises.
Make sure you're actually contracting you abdominals.
And make sure that you're going a full range of motion.
Doing this as fast as possible,
it's not gonna get you anywhere.
You have to feel the movements.
You have to engage these reps.
So the next move we have is L-sit kicks.
We're gonna go for 12, engage, control.
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If you guys couldn't do all 12 right there,
just don't give up.
Keep going.
If you have to drop down, go back up and keep going.
All right we're at the last exercise right now.
We have an L-sit hold for 20 seconds.
This is the last exercise.
So I want you guys to really make this one count.
Squeeze.
Pre-engage your abs.
Hold, controlled.
Do not try to swing.
If you feel like your legs are giving out,
just go into a tucked L-sit.
All right.
But I want you guys to try to hold that
for as long as you can.
Here we go.
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So there you have it guys.
That's the first round.
You wanna be able to do this routine
four times in total to complete the workout.
But thank you guys so much for following along.
If this workout or any of the tips helped you at all,
definitely leave a like, comment and share it with someone
that may find this video helpful.
And if you guys want more abdominal workouts,
or complete workout programs,
to get you into sick, sick, shredded shape,
and not just looking strong,
but actually being strong.
Sign up right now to THENX.com.
Abdominals and core engagement is the main key
to all our workout programs.
So sign up right now to THENX.com
and get full access to all our workout programs,
technique guides and daily workouts
that are gonna get you in the best shape of your life.
It's like having us as a personal trainer in your pocket.
I've seen some THENX athletes make insane transformations
in just a couple weeks.
So if you want that to be you,
sign up right now to THENX.com.
And don't forget guys, we post every Sunday
at 8:00 p.m. USA Eastern time.
And the first person to comment, like,
and share the video is always gonna win some THENX gear.
So I'll see you guys next Sunday at 8:00 p.m.
Love you guys.
Peace out.
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