- What's up, it's Chris Heria, welcome to another vlog.
It's a new year and it's time to start right
and finally get that six pack but before we get into
the six pack ab workout, you should know
that you need to have a low enough body fat percentage
for your abs to be visible.
And if you'd like a glimpse of what
and how I eat everyday, you should watch my video
titled, what I eat and do everyday to stay shredded.
Now having a low body fat percentage alone,
will not give you a strong and developed six pack,
just like having a low body fat percentage
will not give you a strong and chiseled chest or back.
You're gonna need to engage your abs
just like every other muscle in your body,
if you want them to grow thicker and stronger.
Some of you may have a low body fat percentage
and still don't have the abs that you want.
Usually people just add a quick ab routine
to the end of their workout,
instead of dedicating a full workout session
out of the week, to work your abs thoroughly.
This usually results in your abdominals
not being sufficiently stimulated,
as the majority of your energy
was already spent in your main workout.
And sometimes, even been skipped
completely for the same reason.
Your abdominal muscles are just like any other muscle
in your body, which grow stronger with resistance
and like any other muscle group that you want to grow,
you'll want to engage in them more than once per week.
But by also dedicating a full day to train your abs
and staying consistent with it,
along with a proper diet is when you really
start to see your physique change
and finally have fully developed six pack abs.
And having six pack abs looks great
but it'll also help you in just about every other exercise
and lift you do, as your abs are a major part of your core
and supports every movement as well as stabilizes your body.
Now when it comes to training abs,
you really don't need any equipment or even a gym.
There's many exercises that you can do
that are very effective with just your own body weight
and today I've created a six pack abs workout,
using some of my favorite exercises
that use just your own body weight.
The exercises are perfect for any fitness level
from beginner to advanced.
What determines the difficulty of this workout routine
is gonna be the intensity on which you do it.
So go at your own pace, maintaining good form
and try to stop only at the breaks.
We're gonna be doing each exercise for 45 seconds
with a 15 second break in between.
If you're intermediate, I want you to go ahead
and do each exercise 40 seconds,
with a 20 second break in between
and if you're a beginner, I want you to do
35 seconds each exercise, with a 25 second break in between.
By the end of this workout routine,
you're gonna have hit every muscle in your abdominals,
from your internal and external obliques,
your rectus, abdominous and your transverse abdominous.
All you're gonna need is to download the Heria Pro app
in the app store or Google Play store,
open up to the YouTube workout section,
open up to this routine, make some space
on the ground and you're ready to go.
First exercise is gonna be high plank open and close.
Lets get into a pushup position.
So it looks like this and if this is too difficult,
you could always walk it out and walk it back in.
Let's go for 45 seconds, squeeze your core,
squeeze the grip on the ground,
start regulating your breathing.
Through your nose, now through your mouth.
(upbeat music)
With this first exercise, we're gonna get it warmed up,
preparing us for the full routine.
Here we go, last 10 seconds, five, four, three, two and one.
All right, next exercise we're gonna get into,
we're gonna switch positions.
Working our abdominals from a different angle,
we're gonna go into bicycles.
So hands behind our head,
legs fully extended, knees to elbows.
Squeeze and crunch every time you switch.
Here we go, last 10 seconds.
Five, four, three, two and one.
All right, stretch out those abs,
take a second to catch your breath.
The next exercise we're gonna get into
is gonna be bolt hold leg flutters.
So let's go ahead and get into a bolt hold position.
Legs straight, core tight, hands up.
From here, we're gonna start leg flutters.
Now if this is too difficult,
you can either put your hands down
or just hold the bolt hold position.
Squeeze your core,
make sure it's really tight this whole routine.
Don't let your legs bend, keep them straight.
The straighter they are,
the more you're engaging your abdominals.
Last five seconds, five, four, three, two and one.
All right, take a second to catch your breath,
stretch out your abdominals.
Next exercise we're gonna get into
is gonna be chair sit ups.
So we're gonna go ahead, lie down with your legs up
like we're sitting in a chair.
Hands go up, you wanna try touch the ceiling, 45 seconds.
Now if you're feeling fatigued,
you can go ahead, bring your feet down.
Try not to stop, keep going.
Last 10 seconds, here we go, five, four, three, two and one.
All right, moving onto the next exercise.
That's gonna be leg raises, so we're gonna
get back into a laying position.
Have your hands underneath you,
legs out straight and locked out.
You wanna bring them all the way up,
all the way back down.
Keep your legs straight, really engage your core.
Last 10 seconds, here we go.
Five, four, three, two and one.
All right, let's go ahead, switch over.
Next exercise we're gonna get into
is gonna be switching mountain climbers.
So we're gonna wanna get into a push up position.
Bring your knee to your elbow, crossing over and switch.
Once you get better at it,
start alternating a little bit faster.
The more you twist, the more you're working your abdominals,
so really give it a nice twist
and bring your knees up, full extension.
Have a strong grip on the ground.
Here we go, last 10 seconds.
10, nine, eight, seven, six, five, four, three, two and one.
All right, we are down to the last exercise.
It's a really quick routine but my abs
are already fired up.
Last exercise is gonna be plank east to elbows.
So let's get into a plank position.
You wanna bring your knee all the way up to your elbows.
45 seconds, last move, make it count.
Squeeze your abdominals.
Come on, we're almost there, everything you've got.
10, nine, eight, seven, six, five, four, three, two, one.
All right, there we have it, six pack ab routine
that's finally gonna give you the six pack
you've always wanted, in 2021.
Now if you're doing this routine everyday,
I would suggest doing it only one to two times,
but if today is your main ab day,
then I want you to do this for a full workout,
for at least four rounds.
And once you start doing this routine,
along with the tips I mentioned at the beginning
of the video and most importantly,
stay consistently doing it,
you're really gonna start to see your physique change
and finally have a full, strong, developed six pack abs.
So if you enjoyed the video,
definitely smash that like button.
Leave a comment down below.
Let me know what you're working on
and what you want the next video to be about
and you can share this video with a friend
that needs a legit six pack abs workout
that they can do every single day,
to actually get some real results.
If you haven't already, make sure you subscribe
with notifications on because I post
every single Thursday, two PM USA Eastern time
and if you comment within the first 20 minutes,
you always have a chance to win some free Heria Apparel.
Speaking of Heria Apparel, the brand new Heria collection
is only a couple of days from dropping.
You can check out every piece dropping in the collection
as well as it's price right now at chrisheria.com.
A lot of the pieces dropping in this collection,
you've already seen in previous videos,
like the white track pants,
black track pants, windbreakers, workout shorts,
even the pants that I'm wearing right now.
If you wanna know as soon as it drops
to make sure that you get something
before it's all sold out,
make sure you're following me on Instagram.
That's where I'm gonna be announcing the drop first
and make sure to look out for it
because we will sell out really fast.
But when that happens, I'll try to restock
as fast as possible and I'll also put up
some more pre-orders so that you can reserve your order.
And with that said, thank you so much for watching.
I'll see you next Thursday, two PM USA Eastern time.
Mad love, peace out.