- What's up, it's Chris Heria.
Welcome to another THENX video.
Today I'm gonna be showing you six simple exercises
for six pack abs.
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Now these exercises I'm about to show you are so simple
absolutely anybody can do them.
But they're still super effective for building core strength
and six pack abs from the beginner athlete
all the way to the advanced athlete.
The core strength gained from these exercises
will benefit every physical activity you do
from walking, running, swimming, and even sitting,
to more advanced exercises like the full pledge,
front lever, human flag,
and many more that demand a great amount of core strength.
A lot of these advanced exercises
require insane core strength
from a lot of the same positions that we'll be using today.
So if you're regularly training these fundamentals
and strengthening your core,
training towards more advanced exercises and heavier lifts
will be much easier, helping you to develop a lot faster
and seeing a lot more results, not just in strength,
but also in physique, like a way more defined six pack.
And that's why I still do these exercises to this day,
and I'm constantly refining them and strengthening them.
So if you're ready to get the workout started,
it's just six exercises that take no equipment.
All you're gonna need is to download the THENX app
in the app store or Google Play Store
so that you can properly follow along the routine.
Then open up to the YouTube workout section,
find this routine and you're ready to go.
And these are exercises that build a strong foundation,
but they're still very simple exercises
and I've already developed and strengthened these,
so for this routine to be effective for me,
I'm gonna do each exercise for one minute,
with no rest in between going to each exercise back to back.
I want you to try and follow along and do it with me,
but if you can't or you feel like you need to stop
to take a breath, go ahead and do so,
and then pick up and keep going.
If you're a beginner
you could try to do each one of these exercises
30 to 40 seconds, and the remaining time just rest
until you're ready for the next exercise.
But I really want you to push yourself,
give it everything you got and build your strength
to be able to go all the way through.
If you can't, that should be a goal.
So if you're ready to get started,
the first exercise is gonna be boat hold.
So let's go ahead and take a seat on the ground.
You wanna have your legs tight together
and pointing your toes,
keeping your core tight and your body making the shape
of the bottom of a boat.
We gonna hold this for 60 seconds.
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Now for every exercise that we're doing,
you wanna really make sure to focus on your breathing.
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The better you get at focusing on your breathing
while you're training, the longer you gonna be able to last.
So let's breathe in through our nose.
(exhales sharply)
Out through our mouth.
(gentle upbeat music)
Squeeze your core as you're breathing.
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10 more seconds.
Eight, seven,
six, five, four,
three, two, one.
Next exercise we're gonna get into,
is gonna be a plank.
Get down to plank position, squeeze your core.
Keep your legs straight.
Make sure your hip's not too high or too low.
Keep your head up.
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Make sure you're regulating your breathing.
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Right, here we go.
Last couple of seconds.
Five, four,
three, two, one.
Let's move to the side,
where we go into a side plank.
Put your hand in the air, put it beside you,
30 seconds on both sides.
Make sure that your core is not dropping too low,
got to keep it nice and up.
Make sure that you're pushing down with your shoulder
and you're engaging.
(gentle upbeat music)
Here we go, last couple of seconds.
Five, four,
three, two, one.
(gentle upbeat music)
♪ Carry one music ♪
(gentle upbeat music)
All right, here we go,
last couple seconds.
Five, four,
three, two, one.
We get into a high plank,
hold the push-up position.
Again, core tight,
have a strong grip on the ground,
don't have your neck hanging down.
Keep your core tight, not drooping, not too high up.
If you feel fatigued, go ahead, take a stop.
Take a moment to catch your breath, if you need to,
then keep on going.
If this is too difficult,
you can always try going down to your knees as well.
Or try holding this on an elevated surface.
(gentle upbeat music)
Squeeze your core.
(gentle upbeat music)
Here we go, last 10 seconds.
Eight, seven, six,
five, four, three,
two, one, let's go ahead,
lie down, hands underneath.
(serene upbeat music)
Holding our legs out, keeping our core as tight as possible.
Make sure that we're regulating our breathing.
In through the nose.
(exhales sharply)
Out through the mouth.
(gentle upbeat music)
♪ Carry one music ♪
(gentle upbeat music)
Almost there.
10 more seconds.
Eight, seven,
six, five, four,
three, two, one.
All right, last exercise is gonna be high knee taps.
Let's go ahead, tap the knees.
Bring your knees up,
really crunch your abdominals.
(upbeat music)
Almost there.
(gentle upbeat music)
10, nine, eight,
seven, six, five,
four, three, two, one.
There we have it,
last exercise of this routine to build core strength
and six pack abs with just six simple moves
that absolutely anybody can do.
It takes no equipment.
All it takes is time and dedication
to build a solid six pack and core strength
that's gonna progress you for way harder exercises
and lifts, giving you way more results,
not just looking strong, actually being strong.
And these exercises are also low impact
that you can pretty much do them every single day
if you wanted to.
That's gonna be a great way to ensure
that you're compounding on the daily
your core strength and endurance.
If you were able to get through this routine with me,
congratulations, you're off to a great start.
To really get the most out of this workout routine
you wanna do this for at least three to four rounds.
So if you can't do that yet, don't feel discouraged,
just keep working on this routine.
You definitely gonna build the strength really fast
and pretty soon you'll be doing this routine for a warmup.
So don't forget, to get this workout on your phone,
as well as the workouts just like this,
getting in the best shape of your life,
you should become a member THENX.com.
Once you're a THENX member,
you're gonna get full access to all our workout programs,
technique guides and daily workouts
are gonna have you shredded.
And don't forget to download the THENX app in the app store
to take our workouts and workout programs
with you everywhere.
And join the millions of other THENX athletes
around the world,
getting into the best shape of their lives right now.
And 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.
Share this video with a friend
that wants to build some serious core strength
or six pack abs.
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hit the subscribe button right now,
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and if comment within the first 30 minutes
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and with that said,
I'll see you next Sunday at 8:00 pm USA Eastern time.
Mad love, peace out.
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