- What's up elite Thenx athletes?
I'm Arica Sky
and today I'm gonna show you
how to get defined abs.
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Now before we get into this workout,
if you want defined and shredded abs
you have to make sure that your body fat
is low enough for those abs to be visible.
And there are many different ways of dieting and eating
to maintain a low body fat percentage.
And for today's workout we're going to use
the new Thenx ankle weights
in order to add resistance to this ab routine.
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The benefits of weighted ab workouts
are to be able to increase the strength
and definition of the abdominal muscles.
It also tremendously increases your core strength
and then when you take them off
you're able to increase all of your reps
on each workout.
These Thenx ankle weights are 2.5 pounds each
and they really help to engage all of your core
and make sure to make this ab routine more difficult.
All right, we're gonna go ahead and start this workout.
For our first movement we're gonna do weighted high knees
for 45 seconds,
this is really good to warm up,
get that heart rate up and get everything engaged
so we can get right into the workout,
let's go.
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Whew!
Your heart rate should definitely be up.
Our next movement that we're gonna go into
is 15 standing side crunch.
Let's go.
Really squeeze at the top.
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All right, to the next side.
Slow and steady and really squeeze.
Four more.
By standing on one leg for each of these exercises
it causes you to really engage your core
because you're having to maintain the balance
the whole, entire time.
With that being said,
we're gonna do another standing ab movement
and it's gonna be alternating side crunches.
Here we go.
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Really squeeze in and elongate out.
15 reps.
Other side.
That movement is really, really great for your side obliques
and make sure on each contraction
you're really squeezing and elongating for each rep.
All right, the next movement we're gonna do
is going to be Russian twist for 15 each side,
so a total of 30 reps.
Grab a mat
and let's go.
Again, slow and controlled.
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In order to make that more challenging
you can definitely straighten your legs
and in order to make it easier
you can go ahead and bend them.
And by adding these ankle weights
it's really going to challenge your core
and make sure that you're engaging
all of your stabilization muscles.
All right, our next movement is going to be
plank knees to elbow
and we're gonna do 10 reps on each side.
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These are really good for your obliques
but by being in that plank position
you're really engaging all of your core.
Make sure on each rep you're really emphasizing that squeeze
each time that your leg hits your elbow.
The next movement that we're gonna do
is gonna be seated in and outs for 15 reps, let's go.
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On each rep, as you extend your legs
you're really gonna feel that extra weight
and really, really contract those abs.
And our last movement is gonna be alternating star crunches,
10 reps each side.
Let's go.
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Other leg, really reach.
All right, that completes round one of today's workout.
If you are a beginner you can go ahead
and keep the ankle weights on and adjust the weight
to make it a little bit less difficult.
And we have three more rounds to go
to complete this ab workout
which is really gonna define those abs.
Thank you so much for watching,
and if you enjoyed this video
make sure you smash that like button
and share with friends or family
to get more defined abs.
To get this workout and more workouts like this
make sure you go to thenx.com to become a member.
To get full access to all of our workout programs,
technique guides, and daily workouts
that are gonna have you in the best shape of your life.
Download the Thenx app in the App Store
to take our workouts with you everywhere.
And join the millions of Thenx athletes around the world
and change your life today.
And if you want a pair of Thenx ankle weights
to take your workout to the next level
make sure you go to Thenx.com/shop
and get yours today.
And again, thank you so much for watching
and remember, we post every Sunday 8 PM USA Eastern time.
And if you comment within the first 30 minutes of any upload
you have a chance to win free Thenx gear.
And if you want any more of my personal content
make sure you check me out, @arica_sky on IG.
We'll see you next Sunday.
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