- What's up Thenx athletes.
It's Chris Heria.
Welcome to another video OFFICIALTHENX.
Today, I'm gonna be answering the question
do you really need to train abs to get a six-pack?
Let's get right into it.
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Now, we all know, in order for our abs to show
we need to have a body fat low enough
for our abs to be visible.
But is it necessary to train abs directly
or is having a low body fat percentage enough?
Over the years, I've heard that training abs in unnecessary
because they get worked out indirectly
when you're doing other exercises
like the squat and the deadlift.
Although those exercises and many others
will require your abs,
it's not enough to develop strong and aesthetic abdominals.
An untrained person that has a low enough body fat
will have visible abs,
but they will also have visible biceps,
deltoids, quads, and all the other muscles.
Of course, all these muscles will be visible,
but they'll look underdeveloped and lack in strength.
Your abdominals are like any other muscle.
Training them are gonna make them stronger and grow,
making them more visible
and aiding you in all other exercises
as well as reducing the risk of injury.
There are many parts of your abdominals
that can only be worked through certain
rotations, flexions, and even statically.
By specifically targeting and working on your abdominals,
you can ensure you'll be training all these muscles
and will be developing a powerful sculpted six-pack.
Remember, every single muscles in your body plays a role
and has a specific function,
and that's why each muscle group needs
its own individual attention.
Like your chest and your triceps.
When you're training chest,
most chest exercises involve your triceps.
But it doesn't mean that you don't have to train triceps
because you were working them out indirectly
while you were training chest.
If you want strong arms and defined triceps,
you still need to give your triceps
and every other muscle in your arm
its own individual attention.
That's like saying you don't need to train legs
because you work them out indirectly
while you're walking around.
So bottom line, every muscle needs
its own individual attention.
And if you want powerful sculpted six-pack abs,
you need to train them.
Period.
So, today I'll be showing you a routine,
that I want you to follow along with me,
with exercises that I use to strengthen
and sculpt my abdominals.
And to make sure you're properly following along,
you wanna get this workout on your phone.
So, make sure to download the Thenx App from
the App Store or Google Play Store.
Open up to the YouTube workouts
and let's get this workout started.
We're gonna run through 10 exercises
all engaging different areas of our abdominals.
I want you to try and not to stop
through any of the exercises.
Try to complete each move to the best of your abilities.
But most important, do not sacrifice your form
for how many reps you do.
It's better to just slow down
and do them as perfect as possible
than to bang out a bunch of half reps.
So, there's not gonna be much talking after this.
We're gonna get right into it.
We're gonna go for toe touches, 20 reps.
You wanna keep your legs as straight as possible.
Come up, touch your toes, come back down.
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All right, let's bring our legs down.
Then put one on top.
Put our hands underneath.
We're gonna go for single-leg leg raises.
Keep your head up.
Make sure you're regulating your breathing.
All the way up, all the way down.
10 on both sides.
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Switch.
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All right.
You should feel your abdominals getting warmed up by now.
If you need a second to catch your breath,
go ahead and do so.
But if you're ready,
we're gonna be moving on to the next exercise
that's gonna be alternating star crunches.
We're gonna lay down.
We're gonna come up, touch our heel,
come back down, go to the other side 20 times.
You wanna keep your arm and your leg
as straight as possible,
really engaging and squeezing your core.
And the reason we're doing it alternating
is because we wanna get that rotation in our abdominals.
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All right.
That's the last one.
Go ahead, take a little second to catch your breath.
The next exercise we're going into, bicycles.
We're gonna go for 30 seconds
and if you're feeling fatigued, don't worry.
The more you do these exercises,
you're gonna be building strength
and developing your abdominals.
Making these exercises a lot easier
the next time you do them
as well as sculpt your six-pack abs.
And you're gonna see that the strength you gain
from doing these abdominal exercises are gonna
transfer over into all other exercises that you do.
Having a stronger core is gonna give you more reps
and allow you to lift more when you squat,
when you're doing pull ups, pushups.
Every other exercise utilizes your core.
So, with that said,
let's get right into these bicycles.
30 seconds.
You wanna extend the leg completely.
Make sure to regulate your breathing.
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Make sure you're twisting
and you're getting the rotation in your abdominals.
Here we go, almost done.
Five, four, three, two, one.
All right, we're gonna keep this momentum going.
The next exercise I have for you guys
are gonna be Russian twists.
We're gonna go for another 30 seconds.
Remember, you don't have to go really fast.
Just make sure you're engaging your core
and you have complete control.
Keep your legs as straight as possible.
Then touch one side, twist, touch the other.
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10 more seconds.
Five, four, three, two, one.
All right.
Now, we're gonna engage our abdominals
from a different angle.
We're gonna go for mountain climbers.
So, let's get into a pushup position.
We're gonna go for another 30 seconds.
Bring your knees all the way up.
Full range of motion,
regulate your breathing,
engage your core.
Breathe through your nose,
exhale through the mouth.
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Here we go, 10 more seconds.
Five, four, three, two, one.
Let's go back into a laying position.
Next exercise, we're gonna go for jackknife 10 times.
You wanna make full extension.
Come all the way up, touch your toes, and back down.
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All right.
Move on to the side.
We're going to side plank up and down 15 times.
Engage the core, go all the way down,
and squeeze when you come all the way back up.
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There we go, let's switch.
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All right.
Moving on to the next exercise.
Seated in and outs.
Hang in there, we just have this one and one more exercise.
We're gonna go for 20 reps.
I want you guys to give it everything you got.
Perfect form, let's go for it.
Go all the way in then all the way out.
Full range of motion.
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All right.
We are ready for the last exercise
and that's gonna be L-sit,
an isometric hold to really strengthen
and burn out our abdominals.
Now, the L-sit hold is most difficult
performed on the floor.
So, you can take it to an elevated surface.
Try doing it on top of a box, chairs,
or even some parallettes.
Giving that extra space for your legs
is gonna allow your legs enough room
to hold the L-sit comfortably if you can't yet
hold it above a 90 degree angle.
And if trying an L-sit on an elevated surface,
like on top of a chair, is still too difficult,
you can always try doing that in a tuck L-sit position.
That's gonna decrease an amount of weight
from your abdominals,
making it more manageable to hold this exercise
for a longer period of time.
So, with that said, we're gonna give it
everything we got for this last L-sit hold.
If you break the L-sit before time is up,
just go right back up until the time is finished.
Let's get it.
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Most important in an L-sit is to regulate your breathing.
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Five seconds left.
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All right, that's gonna be it.
And there we have the abdominal routine
that's gonna get you six-pack abs.
Now, remember when doing all these exercises
just don't go through the motions,
but really focus on the contractions
and engaging your abdominals.
The stronger the contraction,
the more muscles fibers you can tear
allowing you to grow back stronger
and more dense muscle fibers,
sculpting the perfect six-pack.
If you were able to follow along with me, congratulations.
You're on your way to developing a solid six-pack.
If it felt difficult, don't worry.
The more you do this, you're gonna quickly build
the strength in your abdominals to be able
to do this for multiple rounds.
And to get a complete workout for this
to be the most effective,
you wanna be able to do this at least three to four rounds
to get the most our of this workout routine.
And remember, to get this workout on your phone
as well as full access to all our workout programs,
visit thenx.com right now.
Sign up to become a member and get full access
to all our workout programs, technique guides,
and daily workouts that are gonna have you shredded.
And don't forget to download the Thenx App in the App Store
to take our workouts with you everywhere,
and join the millions of other Thenx athletes
from around the world getting in
the best shape of their lives today.
So, if you guys enjoyed the video
then definitely smash that like button.
Let me know what you think about this topic.
Do you think it's necessary to train abs to get a six-pack?
Leave a comment down below
and share this video with a friend
that's trying to get six-pack abs of their own.
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Mad love, peace out.
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