- What's up, it's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you my morning ab routine
that you can do every single day as soon as you wake up.
This routine is a great way to develop your six-pack abs
but it's also a great way to start your day
and this workout consists of exercises
that are low-impact and they're all done
from the ground with no equipment.
These exercises also don't require
any prior fitness experience,
meaning that you could just jump right into them
regardless of your fitness level
but still a very effective routine
to sculpt and build your abs.
These are the same exercises
that I've been doing for years to sculpt mine.
What determines the difficulty for this workout
is gonna be the intensity of how you perform each exercise.
So you can start off at a slow to moderate pace
if you're a beginner but if you're intermediate or advanced,
bringing up the intensity will help you burn more calories
but you never wanna sacrifice your form
for increasing your intensity.
You should always wanna try to do each one
of these exercises as perfect as possible,
and for the entire duration of time.
We're gonna be doing each exercise for 45 seconds straight
with a 15-second break in between.
Doing this routine like this
high-intensity interval training style
will create an after-burn effect,
meaning that you're gonna continue
to burn calories throughout the day
even after you've completed your workout routine
and that's gonna help you shred more fat,
making your abdominals more visible and defined.
When it comes to six-pack abs,
you're gonna have to work on building your abdominals
as well as lowering your body fat percentage
and that's exactly what we'll be doing with today's routine.
So to properly follow along with me,
make sure you download the Heria Pro app
in the App Store or Google Play Store.
Open up to the YouTube workout section,
open up to this workout,
and you're ready to get started.
For today's workout we're gonna be engaging all of our core
from our obliques, upper to lower abs,
as well as our erector spinae.
So we're gonna start
with the low-impact exercise laying on the ground
and then we're gonna start moving into different positions
to ensure that we're hitting all the areas
of our abdominals.
Now normally all muscle groups need 24 to 48 hours to repair
before working them out again
but because this workout uses a lot of low-impact exercises
you can do this every single day
and you'll be able to consistently work
on sculpting your abs every single day
as well as build endurance and your abdominals
that's gonna translate into the performance
of all other exercises and workouts.
So with that said,
we're gonna get into the first exercise,
laying legs down hold.
Now when getting into this position,
it's gonna be easiest
if you have your hands underneath you like this
but if you want more of a challenge,
you can put your hands out beside you,
just make sure that your head isn't touching the ground.
Going for 45 seconds.
(upbeat music)
Now here's where you wanna regulate your breathing,
keeping your legs locked out, toes pointed,
and really engaging your abdominals.
All right, we're almost there.
We got five, four, three, two, and one.
All right, so as you can see, super low-impact,
a great exercise to start off this routine.
The next exercise we're gonna get into
is gonna be a little more difficult,
engaging more of our lower abdominals,
we're gonna go for leg flutters.
You can put your hands underneath you to make it easier
or you can have your hands beside you,
that's gonna make it more difficult,
engaging more of your abdominals.
Just wanna keep your legs straight, point your toes.
Regulate your breathing.
Make sure your head is not touching the ground.
The more you separate your legs,
the better it's gonna be for your abs.
So you wanna give a nice separation
Here we go, five, four, three, two, one.
All right, the next exercise we're gonna go into,
it's gonna be crucifix.
This is gonna be the last exercise on our back
and then we're gonna start going
into other positions to make sure
that we're engaging other areas of our abdominals.
We're gonna go back to laying position,
come out like a cross, touch your heels,
then come all the way back out.
Make sure you're engaging your abdominals the whole time,
you wanna give a full extension in your legs
as well as your arms
and make sure your head never touches the ground.
♪ Hang in, one second ♪
- All right, here we go, the last reps.
Five, four, three, two, and one.
All right, now we're gonna move into a different position.
The next exercise we're gonna go into
is gonna be side plank raises.
We're gonna go for 22 seconds on each side,
really engaging our obliques this time.
Now remember you wanna go for the full duration of time,
you don't wanna stop.
Dip your hips down, come back up.
You can always slow down your pace,
but you really wanna go for the entire 45 seconds.
♪ Hang in, one second ♪
- Here we go, switch sides.
Down and up.
If you need to stop at all at any point of this,
take a second and catch your breath
but get right back up and keep it going.
Just don't give up.
Three, two, and one.
All right!
Next exercise we're gonna get into
is gonna be plank alternating toe taps, isolating each leg
to make sure that we're working out each side
of our abdominals individually.
So let's go for it.
Get into a plank position.
You wanna bring your leg up
and out to the side and alternate.
Now the higher you lift your leg up,
the more you're working your erector spinae as well
so don't give it little taps
but really try to give it a nice big step.
Of course if you're just getting started,
you can just give it some little taps to the side.
But the more range of motion that you use,
the more you're working out your abdominals.
Here we go.
Five, four, three, two, one.
All right.
Next exercise we're gonna get into
is gonna be switching mountain climbers,
and when we're doing these,
we're gonna be crossing over our abdominals,
this time using a twisting rotation
which is highly effective for building six-pack abs.
So let's get right into a push-up position,
you wanna bring one knee to the opposing elbow
and if you can,
try to go a little faster.
Of course if you get fatigued at any moment,
you can always slow it down
but just don't stop, whatever you do.
We're almost there.
♪ Hang in, one sec ♪
- Make sure you're engaging,
squeezing your abs the whole time.
Here we go with the last couple of seconds.
Let's bring up the intensity.
Five, four, three, two, and one.
All right!
Now the last exercise I have for you guys
is gonna be in and out.
We're gonna jump all the way in and all the way out
from a push-up position
so I want you to give it everything you got
and it's the last exercise.
Let's go for it.
We're gonna get into a push-up position.
I'm gonna jump all the way in and all the way back out.
Remember you can always pace yourself.
And the more you do this, you're gonna get a lot better.
So you can always go bring up the intensity
and that's gonna feel just about right for you
if you're at an intermediate to an advanced level.
And of course if you get fatigued, you can always slow down.
Just keep engaging your core,
breathing in through your nose, out through your mouth.
Here we go with the last reps.
Five, four, three, two, and one.
There we have it.
My morning ab routine that you can do every single day
to get six-pack abs.
We just worked our abdominals
while simultaneously burning fat
as you can see, I'm already starting to break a sweat.
Now doing this one to two rounds as soon
as you wake up is definitely doable every single day.
And if you increase the rounds to three or four rounds,
it's gonna definitely be more effective
but you may wanna give yourself a day of rest in between.
Eventually the more you do this though,
it's gonna get a lot easier.
You're gonna be able to do a lot more rounds
and maintain a higher intensity for each exercise.
It's gonna feel a lot more manageable to do
with the faster pace and that's gonna show you
that you're actually getting stronger.
So with that said, thank you so much for watching.
Make sure you do this routine one
or two times every single day
or if you do three or four times every other day
and if you do so,
you're gonna have a solid six-pack in no time.
So 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.
Share this video with a friend that needs a routine
that they can do every day to get six-pack abs
and of course if you haven't already,
make sure you subscribe
because I post every single Thursday,
2:00 p.m. USA Eastern Time.
And if you comment within the first 30 minutes,
you will always have a chance
to win some free Heria Apparel.
And don't forget to get this workout on your phone
as well as full access to my personal workouts
and workout programs that I create
on a daily and weekly basis with specific goals in mind,
like building solid muscle
while simultaneously burning fat.
Make sure you downloaded the Heria Pro app
in the App Store or Google Play Store
and then make sure you become a member on Heriapro.com
to get full access to all my routines.
It's like having me
as a personal trainer right in your pocket,
and for more of my content during the week,
make sure you're following me on Instagram.
If you guys are enjoying the music on the channel,
make sure you're following me on SoundCloud.
I just dropped my brand new single
called "Hold Me Close", again it's available
on all platforms from Spotify, Apple Music,
SoundCloud Instagram, TIDAL, TikTok,
and all the other platforms,
so the next time you're working out,
thrown on the track for some extra motivation.
Here's a preview of what it sounds like.
♪ Tell me when it went wrong ♪
♪ When you thought I was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stunting ♪
♪ I had no one to put me on ♪
♪ I had to cover the budget ♪
♪ And now you wanna get along ♪
♪ 'Cause they all wanna touch it ♪
♪ And now you know that I'm the one ♪
♪ It ain't no question or nothing ♪
♪ You know the fuck that I be on ♪
♪ Turning nothing to something ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ I hit the gas and I'm gone ♪
♪ I Ain't got no time for discussions ♪
♪ 'Cause I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every day around you ♪
♪ Said I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ But I ain't tryna trip every time around you ♪
- [Chris] Smash that like button, guys!