- What's up guys, it's Chris Heria,
Welcome to the vlog.
Today I'm gonna be showing you a six-pack abs workout
that's great for building perfect abs and obliques.
Let's get this workout started.
All right guys, so today we're gonna be training outdoors.
And just like every other muscle group,
I always have a dedicated day for each muscle to focus on.
And that's because each muscle
is actually a group of muscles.
When you're talking about training shoulders
there's three heads that consist of your shoulders,
your frontal, medial and rear delt.
You need to make sure that you're training
all three of them to really develop
well-rounded strong shoulders.
And it's just the same for your abdominals.
It's not just your six-pack abs right in the middle,
but it's also your obliques coming down the sides.
And even your lower back is considered
part of your core as well.
Each muscle group helps the other
to give you more control, stabilization
and strength for every exercise.
And that's why you need a fully dedicated day
to be able to train your entire core.
If you want real results with six-pack abs
then you need to be engaging all the areas of your core.
And one thing that makes you look way more shredded
and gets your core way stronger is training your obliques.
Your obliques is the muscle that connects
your ribs to your hips,
and this is what's gonna give you
a stronger, more solid body connection
with all other exercises.
For example, in calisthenics there's a lot of exercises
that require a full body connection and contraction.
Like the handstand, full planche,
front lever, back lever, even one arm pull-ups
require a lot of oblique engagement.
So if you haven't really been training obliques that often,
or you're not sure how to,
don't worry, I got you covered with today's workout routine.
For today's six-pack workout,
we're gonna be working on our abdominals,
but really emphasizing on our oblique.
That's gonna have you looking a lot more shredded,
and increasingly strengthen your core
allowing you to progress on to harder exercises.
So to get this workout on your phone, and do it with me,
download the Heria Pro app
in the App Store or the Google Play store,
and let's get started.
For today's workout routine, anybody can jump in on.
These are highly effective, abdominal exercises
that do no require any equipment
or any prior fitness experience.
We're gonna go for eight exercises.
The first exercise is switching
mountain climbers for 45 seconds.
Let's get it.
Bend your knee all the way up.
Knees to elbows.
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Now you guys wanna go at your own pace.
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If you can go faster, awesome.
If you need to go slower to catch your breath,
go ahead and do that, just don't stop whatever you do.
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Make sure you have a strong grip on the ground.
You're regulating your breathing,
and you're tensing your core.
It's a nice little warm-up.
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All right, five, four, three, two, one.
All right, nice little warm-up exercise.
Now if you were really engaging your core
and pushing through with your hands,
you should have really felt your oblique engagement.
But for this next one, we're gonna go to slide plank
reach throughs for 15 times each.
And if you didn't feel before,
you're definitely gonna feel it now.
Let's go for it.
Make sure to keep your hips up.
We're gonna go reach through all the way.
Come up to the top.
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- [Woman] Heria music.
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- Make sure you're engaging your obliques,
regulating your breathing.
You really want to be pushing out
with your opposing arm as well.
Make sure your shoulder's real tight.
Everything should be engaged.
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All right, switch it up.
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Now you don't wanna rush this.
You want to make every single movement fluid and solid
engaging the whole entire time.
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Focus on your contraction.
The better contraction, the better results you're gonna get.
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- [Woman] Heria music.
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All right, now we're gonna be engaging
our abdominals from a different angle.
We're gonna go into straight sit ups.
You're gonna be lying down.
I want you guys to pick up your feet.
You'll bring one hand up, touch the sky,
come back down 15 times each side.
Engage your core.
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(exhaling) And for even better results on your obliques,
make sure you really twist and you come up and engage.
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- [Woman] Heria music.
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- Switch.
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- [Woman] Heria music.
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- Hoo, all right, so if you guys are hanging in there,
the next exercise we're gonna go into
is plank knees to elbows.
So we're gonna go down in the plank position.
Make sure that you're engaging your core.
You don't wanna have your butt drooping down.
You wanna be nice and tight.
From this plank position you're gonna bring your knee
all the way up, crunch your abdominals and your obliques,
then bring it back down.
We wanna go for 15 on each side
and really focus on your contraction.
Don't try to speed through this one.
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All right so we have 10 more left.
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- [Woman] Heria music.
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- All right, switch it up.
Make sure you get a tight, tight squeeze every time.
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- [Woman] Heria music.
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- All right, we're gonna switch up the angle again,
going to seated in and outs, 45 seconds.
Let's get it.
All the way out, all the way in.
Remember you don't have to go that fast.
If you're feeling fatigued, you can start going really slow.
Just don't stop.
That's the goal eventually.
You'll build your endurance.
You'll be able to do a lot more within that 45 seconds.
And if you want more oblique engagement,
you can always choose to go to the side,
really feel those obliques contracting.
The other side.
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- [Woman] Heria music.
- All right guys, five seconds left.
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(exhaling) All right, (exhaling) whoo.
All right so for the next exercise,
we're going to be going into hip raises for 15 reps.
Let's get it.
Wanna bring our legs all the way out,
completely bring them in, lift the hips up,
and then fully extend.
And for more oblique engagement,
come up, twist to the side, get the other side.
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- [Woman] Heria music.
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- [Woman] Heria music.
- Whoo, all right we are almost done.
Next we're gonna be moving into alternating star crunches,
and go 10 on each side.
You wanna make sure to have one hand down,
and the opposing limbs up,
then come up touch the outside of our ankle,
come back down, don't touch the ground.
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- [Woman] Heria music.
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- All right, let's switch.
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- [Woman] Heria music.
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- All right we are on to the last exercise.
We're gonna give it everything we've got
for this last exercise.
We're gonna go plank side to side for 45 seconds,
max out our abdominals.
Let's go for it.
Squeeze, keep a tight contraction.
Dip down on one side, dip down on the other side.
Keep your core engaged the entire time.
Let's go for it.
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- [Woman] Heria music.
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- Remember guys, you wanna regulate your breathing,
roll all the way to the end.
If you're feeling fatigued, you can go ahead
and slow down, but do not stop.
Keep that contraction the whole entire time.
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- [Woman] Heria music.
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- (exhaling) Almost there.
(exhaling) Keep it going.
Three, two, one.
All right.
Whoo, here we go, that's round one.
So we just completed round one,
and that's a great workout routine
if you're just getting started.
But if you feel like you can do it again,
you definitely want to go for it.
For this really to be effective,
and if you wanna see maximal results,
the goal will be to do this at least four times
for a full abdominal workout routine.
So I'm gonna go ahead and do this three more times,
but thank you guys so much for watching.
If you enjoyed the video,
then definitely smash that Like button.
And remember doing this type of training,
training in high intensity for animals
is gonna give you an after burn effect
that can last up to 24 hours.
So that means you're gonna continue
to burn fat throughout the day
even after you've already completed your workout routine.
And if you're doing it outside here in Miami,
you're gonna get a lot better results.
With the increased temperature and humidity
it's gonna be a lot easier to warm up,
stay warm, and sweat a lot more,
which is gonna give you way more results
for the same amount of time and effort,
which is why I love to do these abdominal workouts outside,
and to switch up my training,
because this workout routine consists of no equipment.
You can do it absolutely anywhere.
So thank you guys so much for watching.
Share this workout with a friend.
It's trying to build solid, strong, complete abdominals.
And if you guys are struggling
with anything else in particular,
comment down below and let me know
what you want the next video to be about.
And remember to get this workout on your phone,
and all my personal workout routines
that I post on a daily and weekly basis,
then download the Heria Pro app right now
in the App Store or Google Play store.
With the Heria Pro app, not only do you get full access
to all my personal workouts and workout programs
that I've created with specific goals in mind
like burning fat and building solid muscle.
But you'll also get access to my workout generator
that creates workouts just for you.
It's like having me as a personal trainer in your pocket.
So definitely download the Heria Pro app
if you haven't already on the App Store or Google Play store
and join the rest of us that are getting shredded right now.
And I want to give you a big, big thank you
to everybody that followed on the SoundCloud.
We have over 10K subs on SoundCloud.
I'm gonna be dropping all the music like I promised,
so check back very soon on my SoundCloud
for all the new music, and make sure you're following me
on Instagram so you know as soon as the music drops.
And with almost every single post I do on IG,
I always do some kind of giveaway.
So if you want a chance to be a part of that,
make sure you're following me.
So I'll see you guys in the next video.
Remember we post every single Thursday,
2:00 P.M. Eastern Time,
and if you comment within the first 30 minutes,
you always have a chance to win some Heria apparel.
So until next Thursday you guys, I'll see you then.
Mad love, peace out.
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Smash that Like button guys.