- What's up guys?
It's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you guys
how I train my lower abdominals,
specifically how I was doing it back in the day
when I was training just from the floor in my room.
I didn't really have any equipment.
So, we're gonna be going through a routine
that I used back then that I still do to this day.
It's really effective on the lower abs
and it takes absolutely no equipment,
so you guys can follow along with me.
I know lower abs can be difficult for some of you out there.
Because if you're just starting out,
it could be hard to properly engage
or feel a contraction of the muscle.
Or maybe you're not using the wrong exercises
but there is gonna be exercises out there
that are way more effective
like the ones I'm gonna show you today in this routine.
And one thing that's gonna specifically,
basically force you to contact your lower abdominals
is by adding weight to the lower end of your body.
Doing the exercises that I'm about to show you
with the ankle weights on,
you're gonna feel a deeper contraction
in your lower abdominals, engaging it more,
but its also gonna be more difficult.
It's definitely not necessary to have ankle weights
to be able to perform any of these exercises
but having them on while doing the exercises
are gonna increase your gains and give you way more results.
That's why I'm gonna be using them today.
And if you want some ankle weights,
you can go ahead and pick some up thenx.com/shock.
All right.
So I'm all set and ready to go.
Remember guys, you guys are gonna follow this along with me.
This takes absolutely no equipment.
Just make sure you have an elevated surface close by
'cause we will be using that.
The rest will be done on the floor.
Remember, if you're feeling fatigued at any moment,
you can go ahead take a moment to stop and catch your breath
but then keep on going.
In fact, my best advice would to be slow down
but try not to stop.
Remember, we wanna keep our heart rate up
to burn as many calories as possible
because the more water retention and fat you're burning,
the more visible your abdominals are gonna be.
So, with that said if you guys are ready to go
the first exercise is gonna be laying leg raises
for 45 seconds.
And straight out
all the way up,
all the way back down.
Regulate your breathing.
Keep your core tight.
Point your toes
and engage your core.
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The straighter you keep your legs,
the more you're engaging your abdominals.
So, try to keep your legs as straight as possible.
Even if they feel like they're bending a little bit,
try to fix that,
try to keep it as straight, straight, straight as possible
completely locked out from the tip of your toes.
You should feel it in your calves
to your quads and your hamstrings
all the way up to your glutes and your abdominals.
All right.
Moving onto the next exercise.
We're gonna get up on our elevated surface.
Next exercise is gonna be L-sit switching legs
for 10 reps each leg.
When I was first getting started
and specifically training in my room,
almost every exercise when I was doing abdominals
were using L-sits.
But the reason is because that specific position
is a highly effective position,
not just for your abdominals but also for your arms
and being able to gain control of your own body weight.
Once you can successfully control your body weight,
everything else is gonna get a whole lot more easier
and you're gonna start seeing gains
in other areas of your training.
And of course if you're having trouble with L-sits
doing them on a elevated surface
is gonna allow you more room
for your legs to come a little bit down
until you develop the strength in your lower abdominals
to bring your legs all the way up to the proper L-sit form.
All right, there we have alternating L-sit.
We're gonna switch it up now,
take it back to the ground.
The next exercise we're gonna be going for
is laying alternating leg raises for 45 seconds.
Let's go for it.
Remember, you guys wanna keep your legs super straight.
We're gonna bring one all the way up, match it,
then bring that other one down, come down and match it.
Now, let's go the other way.
Good.
Make sure you can keep your legs as separated as possible.
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All right, last one.
There we go.
That one is definitely a killer.
One I've been doing since 2012.
All right, moving on.
We're gonna go for L-sit kicks for 15 reps.
You wanna keep your legs as high as possible.
Keep that L-sit formation
but if you can't keep your legs up to a 90 degree level,
at least keep your legs as straight as possible
and try to bring it up there.
Also when you're doing your L-sit kicks,
make sure that you're bring your knees
as close to your chest as possible.
Ready for,
let's go for 15.
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All right.
There we have the L-sit kicks.
We're gonna take it back to the ground.
We're gonna be going for laying knee raises.
This is gonna be another timed exercise.
We're gonna be doing this for 45 seconds.
If you need to take a moment to catch your breath,
go ahead and do that now.
If not, let's get it going.
Lets all the way out.
Core tight.
Bring your knees in,
come back out.
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Here we go.
Keep it up guys, regulate your breathing.
In through your nose, out through your mouth.
Keep your core engaged, we're almost through.
Five more seconds.
All right.
Let's bring it back up.
We're gonna switch it up again guys.
We've come to the end of round one.
We're gonna finish off strong with L-sit variations.
We're gonna go for 20 seconds each.
You're gonna go for L-sit leg flutters
then L-sit open and close
and finally we have the L-sit hold.
We're gonna do all three of these back-to-back
with as little rest as possible.
Let's get right into it.
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There we have leg flutters.
Next, we're gonna be going straight into open and close.
How you guys feeling?
Take a second to catch your breath.
Let's get right back into it.
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All right.
There goes the L-sit open and close.
Last one we got the L-sit hold.
If you guys are feeling pretty fatigued right now,
go ahead, take off your shoes, take off your socks,
lose some weight,
let's get right into this one.
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All right.
There we have the last exercise for the round, L-sit hold.
That's gonna complete round one.
If you guys were able to do that with me, congratulations,
you just completed a solid workout routine.
I'm giving you my personal workouts that I did
to get to where I am today.
And remember to get this workout on your phone
as well as all my personal workouts
and workout programs that I create
with specific goals in mind,
like burning fat and building solid muscle,
not just looking strong actually being strong
with workout routines just like this
that take minimal to no equipment
that can be performed anywhere and even at home.
So, to get full access to all my workouts and programs,
make sure you downloaded the HeriaPRO app in the app store
and google play store.
It's like having me as a personal trainer in your pocket.
So, with that being said,
if you guys enjoyed the workout routine,
it's not over yet.
You're gonna have to replay this video
three to four more times
to really get a solid workout routine in.
Doing three routines of this
especially with the ankle weights on
are gonna have you not just shredded
but extremely strong in your core
and you're gonna feel that transfer over
into every other exercise.
So, don't forget if you need a pair of ankle weights,
you can get them on thenx.com/shop,
along with other equipment
that you may find helpful during your training.
If you guys enjoyed this video,
please smash that like button.
Leave a comment down below
Let me know what you're working on
and what you want me to make my next video about.
Also share this video with a friend
that you know is trying to make some six pack gains
from home with no equipment.
And for more of my videos,
definitely make sure you're subscribed.
I post every single Thursday, 2PM USA eastern time
and if you come in within the first 30 minutes of any upload
you always have a chance to win some free Heria appeaal.
And for more of my content during the week,
makes sure you guys are following me on Instagram.
Almost every single post I always do some type of giveaway
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And lastly,
if you guys are enjoying the music on the channel,
these are all the tracks
to my brand new album I just dropped called, Workout Music.
You can find it on all platforms
from Apple Music, Spotify, SoundCloud, even TikTok.
So, the next time you guys are training,
put these tracks on to gvie you that extra motivation.
Again, thank you guys so much for watching.
One last big reminder, we have a big holiday sale going on
across all the shops.
That's chrisheria.com as well as thenx.com/shop,
So, if you are looking to get some fitness gear,
like some ankle weights or weight vests, or some apparel,
then make sure you stop by the shop
and advantage of the holiday sale.
Get your Christmas gifts early before we're all sold out.
Definitely get yourself some gear
and start representing the team today.
And with that said,
I will see you guys next Thursday, 2PM USA eastern time.
Mad love.
Peace out.
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Press that like button guys.