what's going on YouTube if you're eating
here and in this video I want to take a
quick minute to talk a little bit about
summertime and everyone's obsession with
getting a 6-pack and maybe a quick
little tip that will help you get there
a little bit quicker it don't worry this
has nothing to do with like food or
anything like that
[Music]
let me show you obey down alright so I
want to kind of talk a little bit about
six-packs and abs in general and I see a
lot of people online specifically trying
to lower their calorie intake their food
intake so that they can get a six-pack
you may have heard that like you know
abs are built in the kitchen right which
is very much true we would definitely
agree that fixie that eighty percent of
your lean body mass is going to be in
the food and you intake the caloric
intake that you have daily versus your
caloric I'll take one thing I just want
to talk about though is that I see a lot
of people who don't necessarily have
much time in the gym much muscle base
trying to get a six-pack and now the
truth is that everyone has a six or
eight pack underneath every all your
tissue and fat and everything like that
but what I hate to see is people who
don't really have much of a muscle base
trying to get a six-pack what I mean by
that is if you build up your abdominal
muscles and your obliques before you
lose fat you're going to see your
muscles your abs sooner so I see a lot
of people who don't really have much of
base of ab muscles trying to lose fat so
that you can see your app but what I
want to challenge you to do is to build
up your ab muscles so that you don't
even have to lose as much fat before you
start to see your abs and so it pretty
much is kind of the concept of if you
build up your ab muscles then you won't
have to be such a low body fat
percentage in order to see your app and
so this is something that a lot of
people you will see will play with you
can build up your eyes and you don't
have to get as lean in order to look as
lean you could have someone who's seven
eight nine percent body fat compared to
someone who's six or seven percent body
fat and they could look relatively the
same even though one has much less body
fat
than the other I just want to try to
convince anyone who's like almost not
eating enough as they should just to get
abs that you can get them and have them
look good without having to be six seven
five percent body fat the key to that is
going to be building up your muscle
definition underneath your fat before
you actually shred down a little bit and
so I'm going to show two at-home
techniques that you can use now this is
gonna be all body weighted stuff it
would highly suggest if you're trying to
really build up your ab muscles to
really be blocky and kind of poke out of
your your stomach area you know really
try to get them to pop that I'll
definitely suggest doing weighted
exercises now this is gonna be best done
at a gym I don't have any weights here
yet trying to work on that actually just
show you some routines you can do of
course if you have heavy books or
anything heavy you can definitely do
something like that I'll show you how to
incorporate it into one of the two
exercises I'm going to show you in a
minute I definitely would suggest just
like any other muscle if you're trying
to build your bicep muscle you've got to
use resistance and weight in order to
get your bicep muscle to grow and so the
same thing is gonna happen with your abs
now the good thing is is that you can
use a lot of your bodyweight to build up
any body part but at some point you will
get somewhat limited and so in order to
progress this I would always suggest to
use weights as well as body weight with
that being said I just again want to
perpetuate out the concept that you
don't have to eat like you know 1200
calories in order to get a six-pack you
can eat a relative nice deficit number
based on your body type and still get a
nice defined six-pack without having to
be like super shred and like seven
percent body fat
like too many people I see are trying to
get so lean like they're about to step
on stage and that's just not what you're
doing to to put your body through so
much stress like that when you don't
have that type of goal you can get that
way without being five six seven percent
body fat you can be in the eight nine
tens maybe even 11 spending on your body
type and still look extremely lean look
like you work out and have some poppin
six-packs
so with all that being said here's to
exercise
that you can do at home to help start
the growth of your abdominal muscles
let's do it
alright so I also wanted to mention it
really quick I do have this which I love
this is an ab roller I think I got this
at Target for anywhere from 20 to 30
bucks it's not the cheapest but it's
definitely really really amazing and
this really it's not weighted but it
adds a killer resistance where it's
almost like you're using weight this is
really good for at home as well I'm not
going to show you this one because I
said I would do something without any
equipment the first one I'm gonna show
you is a crunch we're gonna do it on
this chair and what I like to do is the
lower part of my bum on the chair so I'm
barely on this chair like I could pretty
much fall off okay and I lean back use
my legs as my legs would be out in the
extension and it just crunch up okay and
so what you can do is if you're new to
this you can just hold on to the bottom
of here you can hold on and do a crunch
like this okay or if you're more
advanced which I can't get that much
leverage on here you can do your hands
up here okay so let's see if I can do it
it's like this one thing I want you to
think about when you're doing this is
think about your ab muscles and when you
bring your knees in exhale out when you
exhale out if you just do it right here
like you can feel your abs kind of
contract so if you do that when your
knees are high and then you breathe in
when your knees are out that's really
gonna help the contraction even more
okay it's kind of like you're doing a
bicep curl they say like oh squeeze at
the top that's what I'm talking about
and you'll go
[Music]
can also enter changes in what's called
a bicycle which you would just do one
aren't one ethic one at a time kind of
like you're riding a bike so that's a
really good one definitely works your
lower pretty much the whole made of for
sure now on to the second exercise
second exercise is done on the floor and
this is what you would consider a
seasick position so seasick just means
that your body is kind of like a seat so
if you look at me like this I'm like a
seat so you're gonna sit on your bum
almost the same concept as on the chair
if you're gonna elevate your legs up and
then you're gonna take your hands and
touch each side one side the other side
one side the other side one side the
other side just like this and again I'll
use my breath when I touch the ground to
exhale out and on the turnover inhale
[Music]
can go slow temple now this one's a
little bit hard I'm not gonna lie so
what you might want to do is start with
your legs down just to start with your
feet touching and just go it's a really
great one this one will work your
obliques as well as your whole Domino
all right and so there you have it just
two super quick at-home ab workouts to
help you try to get more of it defined
at more of that blocky shape I would
just first start off by getting the
movements like well so that you can do
them properly
then I would try to do in circuits of 30
seconds on 15 second rats 30 seconds the
back to the first exercise exercise 15
second Rex back to the next first 30
second rest 30 SEC's in 30 seconds on
the first exercise 15 second rest 30
seconds to the second exercise 15 second
rest 30 seconds back to the first 15
second rest 30 seconds on the second I
was just 2 cycles of that try to go for
as long as you can take a break for 2-3
minutes then go again and try that cycle
3 4 5 times maybe three four times a
week and I bet you you'll start to feel
stronger you'll definitely be able to do
it for longer and again you want to also
focus when you're trying to shred down
it's not always just about taking away
from your food taking away from your
food taking away from your food it's
also about building up the muscle
underneath your fat and using the fact
that you have excess calories in your
diet to build up that muscle I hope this
video helped if you liked the video hit
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in the next video peace