- What's up guys?
It's Chris Heria.
Welcome to another video of Official Thenx.
Today I want to show you guys something
that you can do right now
to automatically engage your core a whole lot more
during your abdominal workouts
and take your six-pack to another level.
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Now when doing ab workouts
you always want your abdominals doing the most work,
but a lot of times when beginners start abdominal workouts
they have a hard time contracting their abs
or they feel it in other areas more,
like their lower back or their hip flexors
and they tend to help more with these muscles
to do the exercise
than the ones that should be engaged
when doing abdominal exercise.
And that's why I wanna have you guys do
this specific workout with me
that's gonna have you holding a weight
while doing abdominal exercises.
Holding a weight while doing abdominal exercises
will force you to contract your abs
and maintain that contraction
throughout the entire duration of the exercise,
making it more effective for developing
a strong, solid six-pack
and putting a great overload on your abdominals,
getting them to pop out more
and have muscle definition
and that's what we're gonna be getting into for today.
I've created a special six-pack abs workout
that you can do absolutely anywhere.
We're gonna be doing it on the ground.
All the exercises we're right about to do
you can just jump right into,
they don't take much prior fitness knowledge
but they're highly, highly effective.
We're gonna be doing seven ab shredder exercises
utilizing a dumbbell or a weight
or holding something in your hand for 45 seconds on
and 15 seconds off.
If you feel yourself getting fatigued
at any moment of the workout
you can always try to slow down,
but my best advice is to try not to stop.
But if you do need to, take a moment to catch your breath
and then keep on going.
Eventually the more you do this,
the more you'll be able to keep up.
For this to be most effective
you want to be doing it at high intensity,
interval training style.
So with that said, the first exercise we're gonna get into
is Russian twists with a dumbbell.
Legs straight, side to side, keep your core tight.
Make sure you're regulating your breathing.
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Now the amount of weight that you're using
isn't what's most important if you're just getting started.
You should really just focus on the contraction
as you do this movement.
Eventually you'll be able to use more and more weight.
All right. There we go with the first exercise.
We're gonna go ahead and take a little 15 second break.
Next we're going to be going into
boat hold with the dumbbell.
Remember, you want to regulate your breathing,
keep your core tight, legs straight out.
And you want to hold the dumbbell right in front of you.
Breathe in through your nose,
out through your mouth.
Now we're just gonna hold the shape of a boat,
the bottom of a boat.
You wanna keep your arms straight.
Focus all the tension and the engagement on your core.
If your arms do feel tired
you can always bring them back in.
Squeeze your core, breathe, almost there.
All right.
Moving on to the next exercise
we're gonna do side boat hold.
So for each side we're gonna split these 45 seconds in half.
Get ready to go for it.
This time when we go into our boat hold
we're gonna come out like a boat hold,
but we're gonna go onto one side, there.
And we're gonna hold this position.
Remember, if you feel tired
you can always bring the dumbbell closer to your body.
Now you should feel your obliques
and all your side abdominals firing up in this position.
Now we're gonna get ready to switch soon,
there we go.
All right, whew.
Next exercise we're gonna go into is jackknife
with the dumbbells here.
So for sure you wanna take your time with this one.
Definitely be careful
with bringing the weight over your head.
Make sure you don't drop it on your face.
Here we go.
Make sure you're regulating your breathing.
Keep your core tight and straight.
All right.
Next exercise,
twisting sit-ups with the dumbbells.
We have our legs down for this one.
You wanna have the dumbbell right above you.
We're gonna sit up, twist to one side,
come back, twist to the other side.
Let's go for it.
As you come up
you really wanna come all the way up,
try to touch the ceiling if you can.
Almost there, guys.
Regulate your breathing.
There we go, whew.
All right, moving on to the next exercise
we have laying leg raises.
Some of these exercises you may not be able to do
with the same amount of weight as the other one.
So now that we're moving on to this exercise
you wanna hold the weight with you ankles.
We're gonna lie all the way down.
And you wanna bring your legs up,
come back down.
Don't bring 'em up right in front of your face
'cause then you can drop the weight right on your face,
that's not good.
Whew, you guys should definitely be feeling this one.
Whew, all right, that's a tough one,
definitely one of my favorites and highly effective.
The last exercise we're about to get into right now,
this is gonna be chair sit-ups.
We're actually gonna hold the weight this time.
So we're gonna come all the way up,
try to touch the ceiling, come back down.
Make sure you don't drop your legs, guys.
Keep your core tight.
Regulate your breathing,
it's the most important.
If your breathing is off
chances are you're gonna fatigue pretty quick.
All right, switch arms.
Whew, all right.
There we have the last exercise.
And that one I have been doing,
probably way back since 2012
and I still do it to this day,
it's highly effective.
All of these exercises I've been doing for years
so I'm not just telling you to do something
that I haven't already done and seen results from myself.
But for this workout to be most effective
you wanna do this round at least four times
to get a solid workout in
and that's definitely how you're gonna get
the six-pack abs you've always dreamed of.
So if you were able to complete this first round,
that's amazing.
Take a quick break and then start it again.
Just be sure to keep a short rest time
so your heart rate doesn't go back down.
And if you can't do any more rounds,
that's all right.
Eventually you're gonna work your way up
to being able to do two rounds,
eventually three rounds,
and then you'll be able to complete four in no time.
So with that being said,
if you guys enjoyed the video
definitely smash that like button.
Leave a comment down below,
let me know what you want me to make the next video about
and share this video with a friend
that's trying to get six-pack abs from home.
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And if you're enjoying the music on this channel,
these are all the track to my brand new workout album
called "Workout Music."
it's available on all platforms from Spotify,
Apple Music, Tidal, TikTok, SoundCloud and more.
Make sure to play these tracks while you're working out
to give you that extra motivation.
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Give the gifts of gains this year
with all the different things you'll find on our shop
to take your training to the next level.
And with that said, I'll see you guys next Sunday,
eight PM USA Eastern time.
Mad love, peace out.
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