- What's up, it's Chris Heria.
Today I'm gonna be showing you the perfect abs
and obliques workout to do right at home.
When it comes to getting a shredded and solid six pack
there's gonna be two main components
that you need to focus on,
having a low body fat percentage
which you can achieve by doing cardio,
heat training, burning calories.
And if you're nowhere near a low body fat percentage
they'll help you get there a lot faster
being on a calorie deficit.
Other than that you're gonna need to have proper routine
just for your abdominals,
as you would any other muscle group in your body.
That you would want to have
muscle definition and aesthetics.
And another upside to solely training
and strengthening your abdominals
is that your abdominal support
in every single other exercise that you do.
So having a stronger core is gonna give you way more gains
in every other muscle group,
allowing you to lift more increase your repetitions
and increase your endurance.
But it's most important that you're doing
a well run out a complete abdominal workout
and that's what we're gonna be doing with today's workout.
I created this routine using the same exact exercises
that I use to develop my abs from top to bottom
as well as my obliques.
So you're ready to get started,
all you're gonna need to do is download the Heria Pro App
in the App Store or Google Play Store.
Open up to the YouTube workout section
you should be able to find this routine.
If you need a warm up, you can go ahead
and do the one at the beginning of this workout in the app.
So everyone else ready to go smash that light button.
Let's get down to the ground for the first exercise,
switching mountain climb.
And this one's really gonna engage our entire abs
as well as our obliques.
Anytime we're twisting our torso
is when you're really working your obliques.
So really make sure to twist your core every time.
We're gonna go to the opposing knee
and then to the opposite.
Really twist, you can pick up the pace even better.
You wanna go at your own pace.
(upbeat music)
Regulate your breathing, squeeze the grip on the ground.
Squeeze your core.
Keep your head up.
Really twist.
Your core, really focus on that.
(upbeat music)
These up last 10 seconds.
(upbeat music)
5, 4, 3, 2, and 1.
All right let's go ahead and take a seated position.
We're gonna keep emphasizing on our obliques
as well as our abdominals
with this next exercise, Russian twists.
So from a seated position, we're gonna raise our feet,
touch one side, touch to the other side.
(upbeat music)
Keep your feet as straight as you can.
For my beginners out there
you can go ahead, bend your knees.
Or if you start to feel fatigued, get into this position.
(upbeat music)
Other than that, keep those legs as straight as you can,
squeeze your core and twist your body
really work your own.
(upbeat music)
We go last 10 seconds.
(upbeat music)
5, 4, 3, 2, and 1.
All right, take a second to stretch that out.
For everyone out there that's been doing
my routines for a while.
Can always do this whole entire routine
holding a dumbbell or something that you can find
around the house to add more resistance.
Let's lay down.
We're gonna get into crunch reach through.
So with their feet flat on the ground, we're gonna bring up.
Put our hand through, punch.
No, it's like you're throwing a punch through your legs.
(upbeat music)
Really twist.
Make sure you're working your obliques.
(upbeat music)
Anyone starts to feel fatigue you can always slow down.
Still engage you in core,
whatever you do though do not stop.
Save that for the rest.
(upbeat music)
We're training our wheel power as well.
Here we go.
Last five seconds.
Three, two last one.
All right, shake that off.
Stretch that out.
Next exercise we're gonna get into
is gonna be chair sit-ups.
So from a lay position, we're gonna bring our knees up
like we're sitting in a chair.
Hands come up.
We're gonna try to reach.
This is all right.
(upbeat music)
Your chest squeeze your core.
Troll each one.
Don't just slam down troll the ascension as well.
(upbeat music)
Last 10 seconds.
(upbeat music)
5, 4, 3, 2 last one.
All right stretch that out.
We are flying through this routine.
Next up is in and outs side to side
and we are officially halfway through.
So we're gonna take a pushup position.
We're gonna jump to one side, jump back out,
jump to the other side, and back up.
(upbeat music)
The higher you jump even better.
If you guys have weak knees or you beginning
or something you do little jumps, just like that.
(upbeat music)
Make sure you twist to the side, working those obliques.
(upbeat music)
You wanna jump on the outside of your hands.
(upbeat music)
Here we go last 10 seconds,
5, 4, 3, 2, and one.
We are flying through this.
We just have three more exercises to go.
Next up we have bicycles.
This is the hardest one we have left.
So I want you to give it everything you got,
work on revolving that wheel power.
One knee to the other side.
You can start off slow.
You feel the fatigue
as long as you're contracting abdominals.
If you're feeling good, pick up the pace,
pick up the intensity.
(upbeat music)
Make sure you gimme a complete extension with your legs.
(upbeat music)
Always twisting.
You want those obliques, you gotta twist.
(upbeat music)
Here we go last 10 seconds.
(upbeat music)
5, 4, 3, 2, and one.
All right, just have two more exercises to go.
Coming up next is gonna be hip raises.
We're gonna take a lane position
and for my beginners out there, hands beside you, feet up.
Just raise your hips right here.
Everyone else I want you coming all the way out,
bringing it in,
coming up all the way out and then up.
(upbeat music)
A full extension.
(upbeat music)
You gat to start feeling your abs on fire by now.
(upbeat music)
Last 10 seconds.
(upbeat music)
5, 4, 3, 2 and one.
All right, you made it to the last final exercise.
Catch your breath and let's get into a plane position.
We're gonna be going for a plank up and down.
All right so from a plank position,
I want you to squeeze your core.
Squeeze your forearms on the ground
and bring your hips up and down using just your core.
Squeeze your core.
Now you can pick up the pace.
(soft music)
Bring up the intensity.
This is the last exercise.
So really wanna make it count.
Don't save energy, leave it all right here.
(upbeat music)
Squeeze your core.
(upbeat music)
Breathe, almost there.
(upbeat music)
Here we go, last 10 seconds.
Three, two, one.
My abs are on fire in just eight minutes.
Congratulations to everyone that got through that with me.
You're on your way to building
some solid and strong six packs.
The same way that I did it.
And as I said before, at the beginning of this video
you'd need to dedicate at least one workout a week
to crushing your abs.
Just having a low body fat percentage alone
is not gonna give you strong, solid six pack abs.
So make sure to come back to this routine every single week
and the more you do it, the stronger you're gonna get.
Eventually you're gonna be able to go for more rounds.
The benefit the most outta this routine
you wanna be able to do it for at least
three to four rounds.
And that just gets easier.
You can still do this routine
and continue to make gains by adding more resistance
finding something heavy to lift around your house
or even putting on the Heria weight vest.
I'm so excited to see all the transformations
you guys make off of this video.
I wanna see all those obliques.
Tag me on Instagram that's Chris Heria.
I'm gonna be giving you guys shoutouts on my social media
and in the next YouTube videos.
But with that said, thank you so much for watching.
If you enjoyed the workout video
definitely saved it for later.
Share it with a friend.
And if you haven't already smashed that life button
we really appreciate it.
And it helps you to share our videos
to more people out there.
To show our appreciation if you comment down below
within 30 minutes of any upload,
you're always gonna have a chance
to win some Heria Apparel.
And speaking of Heria Apparel,
we just released the new drop @ChrisHeria.com.
Check it all out.
We have brand new joggers, hoodies and fleece shorts
like the ones that I'm wearing right now.
I designed this collection
with quality, comfort, silhouette,
and functionality in mind.
The hoodies are drop shoulder
with this sleeve starting wide
to slim to give you the perfect, relaxed fit
made with the highest quality material.
Perfect for training or anything.
And what you're gonna love the most
is how it looks and feels when you're wearing it.
I had to create something with the perfect fit.
A lot of times when I'm shopping for clothes
I'll throw a hoodie or a pair of joggers on
and the fit is just not it.
Do you find yourself having that same problem
you're gonna love the new drop.
Check it all out @ChrisHeria.com
and this is a very limited drop.
So shop your favorite pieces before we're all sold out.
And don't forget to have this workout on your phone
and schedule it to alert you when you're ready to train.
Then download the Heria Pro App
in the App Store or Google Play Store.
You'll also get access to all my personal workouts
that I'm actually doing
as well as workout programs that I've created
with specific goals in mind,
like building solid muscle
while simultaneously getting shredded.
Thank you guys so much for watching.
I'm always trying to create new ideas for new videos.
There's something that you guys would like to see
maybe I haven't done before.
You'd like me to elaborate more on
let me know in the comment section down below
and I'll see you
next Thursday, 2:00 PM USA Eastern time.
Bad love, peace out.
(upbeat music)
- [Instructor] Nice that light button guys.