- What's up, it's Chris Heria.
Welcome to another video.
Today I'm gonna be taking you through my
six-minute, six pack ab workout.
This routine requires absolutely no equipment,
so all you're gonna need is some of
your time and dedication.
Now six minutes may not sound like that much time,
but when you're trying to get in shape
and you're just starting off,
just jumping in as a beginner every single day
working out for an hour is not only intimidating,
it may be counterintuitive.
When you're just starting off,
your body may not be conditioned
or ready to be training for an hour long.
And you may be able to keep it up for a couple days,
but by the end of the week,
a lot of times people end up burning themselves out.
Taking off a lot more days to recover,
and eventually end up losing
their motivation and their momentum.
That's why it's important to understand that
working out should be part of your lifestyle
versus a destination that you're trying to get to.
Sometimes I see comments asking,
"How long will it take until I get a six pack?"
And the real answer to that is
that it shouldn't matter how long it takes
because even once you get your six pack,
you're still gonna have to continue
to do these workouts to maintain it.
And that's why this six-minute, six pack abs workout
is actually gonna be very beneficial for you.
Six minutes is very easy to commit to.
And if you do it every day,
it becomes part of your daily routine,
creating a habit and making it part of your lifestyle.
And that's gonna ensure that
you're not just gonna get in shape,
but you're always gonna stay in shape.
And the more you do it,
the more you're gonna develop your
strength, muscle, and endurance
and the more you're gonna be able
to commit to on a daily basis.
And eventually, you'll be doing multiple
rounds of this six-minute workout,
increasing the effectiveness of this routine.
So with that said, we're ready to get started.
Now all these exercises are very effective,
but also beginner friendly.
Meaning that they don't really require any
previous fitness knowledge or experience
to be able to perform any of these exercises.
Now each exercise, we'll be going for 45 seconds on
with a 15 second break in-between.
The goal is to do each one with perfect form
without stopping throughout
the entire 45 second duration.
But, of course, if you need to stop and take a break,
go ahead and take a second to catch your breath.
And then keep going.
You can also slow down
and go at a less intense pace to catch your breath,
but really try not to stop.
If you're just getting started
and 45 seconds is just too much,
you can always start off doing
each exercise for 30 seconds
and then a 30 second break in-between,
or try going for 40 seconds straight
with a 20 second break in-between.
After a couple of times doing this routine,
you'll definitely be able to increase your endurance
and then go for the full 45 seconds.
So let's drop down the ground,
we're ready to get started
and get into the position for the first exercise.
We're gonna start off with our hands underneath us,
our legs together and extended.
We're gonna bring one leg up, come back down.
Other leg up and come back down.
45 seconds.
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Now if you're just getting started with this,
of course, you can just bring your leg up
as high as you can.
Just try to keep your leg straight
and both feet elevated.
Eventually, you'll be able to bring them up higher
and more separated.
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And the more separated your legs are,
the more you're engaging your abdominals
and the more effective this exercise is gonna be.
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Here we go, five seconds.
Five,
four,
three,
two,
and one.
All right, take a second to catch your breath.
The next exercise we're gonna get into
is gonna be laying knee raises.
So let's go ahead and get into position.
Legs completely extended.
You wanna bring them all the way in
and then bring them all the way back out.
And if you want more of a challenge,
put your hands out beside you
and this is gonna be a lot more engaging on your abdominals.
So really focus on engaging your core,
squeezing your abs as hard as you can
while doing this exercise.
And, of course, still regulating your breathing.
In through your nose.
(exhaling)
Out through your mouth.
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Five seconds left.
Five,
four,
three,
two,
one.
All right, the next exercise we're gonna go into
is gonna be side plank reach throughs.
This exercise is gonna engage our abdominals
from a different angle
and really emphasize on our obliques as well.
So we're gonna come up with our hand,
reach through, and come right back up.
As you're doing this exercise,
make sure that your side is not drooping too low
and you're engaging your shoulder
as well as your hips and your abdominals
to maintain your body in an upright position.
Three,
two,
and one.
Let's switch to the other side.
So you don't wanna have your hips drooping,
you wanna bring them up.
Keep your core engaged,
everything else engaged.
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We're almost there, five more seconds.
Five,
four,
three,
two,
and one.
All right, next exercise we're gonna get into
is gonna be switching mountain climbers.
At this point, if you have a lot more energy,
then you can go at a more intense pace.
And if you're feel fatigued already,
you can go ahead and go at a slower pace.
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You definitely just wanna challenge yourself,
but be able to do it with perfect form.
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Remember to breath in through your nose
and out through your mouth.
(exhaling)
If you're breathing too hard,
a lot of times you just end up gassing yourself out.
So control your breathing,
you're gonna be able to last a lot longer.
(upbeat music)
Five seconds left.
Five,
four,
three,
two,
and one.
All right, go ahead and take a second to catch your breath.
Slow down your breathing.
The next exercise that we're gonna get into
is gonna plank open and closed.
So from a plank position,
you're gonna wanna hop out and then hop back in,
while maintaining your core engagement.
So if you're ready, let's go for it.
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Remember to pace yourself.
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If you need to slow down,
go ahead and slow down.
But don't stop.
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Five,
four,
three,
two,
and one.
All right, ready to move on to the last exercise.
Reach ups, again, switching the angle
of how we're engaging our abdominals.
Giving us a strong, solid six pack.
So let's go ahead, get into position.
We're gonna lie down.
Have our feet flat on the ground, hands up.
We're gonna come all the way up.
Try to touch the ceiling
and come right back down,
45 seconds.
Really try to reach up as high as you can
every time you reach to the top
of this exercise.
You wanna extend.
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These are the last ones,
we're gonna make them count.
Go as hard as you can.
All right, five seconds left.
Four,
three,
two,
last one.
All right, there we have it.
The six-minute six pack abs workout.
Start doing this every day
and stay consistent with it,
and you're gonna start to develop some serous six pack abs.
And remember, the more you do this
not only is it gonna be easier to commit
to working out every single day,
but you're gonna be able to do more rounds
as you build your strength and endurance,
making this workout a lot more effective.
And for this routine to be most effective,
you wanna be able to do at least three to four rounds
to complete the workout.
And, of course, it's not just working out
that's gonna give you six pack abs,
you also have to make sure that your nutrition is on point.
Getting enough protein to be able to fuel your muscle growth
and it also helps if you're on caloric deficit.
If you are on the caloric deficit,
you're gonna be burning more calories than you're consuming.
That's gonna help you lower your body fat percentage
and make your abdominals a lot more visible.
But, of course, you need to train abs
if you wanna have well-sculpted, well-developed
and, as well, strong abs.
So it's not just being on a caloric deficit
or just working out six pack abs
that will give you the best results,
but it's actually the combination of doing both.
And with that said,
thank you guys so much for watching.
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.
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Mad love, peace out.
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