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6 PACK ABS For Beginners You Can Do Anywhere


(soft music) – What’s up, THENX athletes? Today, I’m gonna show you
a six pack abs workout that you can do anywhere and this workout is gonna
be perfect for beginners because a lot of these moves are exercises that you can just get right into. You don’t really have to have any prior knowledge on how to do these. These are pretty basic movements, but they’re super effective when it comes to burning fat and getting a six pack ab. And best of all, all these
exercises require zero equipment. All you need is your body and the ground and gravity and you’re good to go. Now this routine I’ve created for you guys is gonna have a mixture of fat burning exercises,
ab sculpting exercises and we’re gonna be using
different exercises to target different areas of our abs. The abdominals is a very big muscle group, which is gonna require
a lot of different types of exercises to target every single area. The upper abs, lower
abs, middle of your abs, your obliques and
everything else in between. So to be really aesthetic, you have to target all
aspects of that muscle group. And of course, we’re
gonna be incorporating fat burning exercises to burn that layer of fat right on top of our abs to make them really show, to make them a lot more aesthetic. And the best of all, this ab routine is gonna make your core super strong. These are the same exercises
that I got started with and I still use to this day. With the right nutrition and the workout that I’m right about to show you guys, it doesn’t matter if you’re
a beginner or advanced, this workout is gonna get you shredded. And best of all, you can do this anywhere. So there are absolutely no excuses. So, let’s go and do this together guys. Are you ready? First exercise is gonna be high knee taps. We’re gonna go for 45
seconds on, 15 seconds off. Let’s go for it. (soft dance music) Make sure to stay breathing, guys. Just regulate that breathing. And this is gonna be a piece of cake. (soft dance music) So right now we’re getting
our whole body moving, getting that heart rate up and start burning that fat. This is also gonna get our body ready so that when we move into
those harder core exercises, it’s really gonna take a stronger effect cause we get everything fired up. Whew, alright. Next one we have, Russian twists. Let’s go right into it. So legs up, keep those legs straight. Touch one side, touch the other side. Keep that core tight,
regulate that breathing. (electronic music) Don’t give up guys, we’re
just getting started. Pace yourself. If you can go fast, challenge
yourself, go for it. If you can only go slow,
take it easy, chill. Eventually, you’re gonna
get a lot better at this. The most important thing is to make sure that your form is on point and everything else will progress. We’re on out way to six pack abs, baby. Keep those cores tight. (electronic music) Alright, next exercise
we have is leg raises. You guys ready for that? Let’s go for it. Alright, so all the way
up, all the way down. You want to come to about
six inches off the ground. Make sure you’re going all the
way up and all the way down. Keep those legs straight. (slow tempo music) There we go, almost there guys. Five more seconds. Three, two, there we go. Alright, next move we have hip raises. Alright, here we go guys. This move, form is everything. Legs straight out tight, tight together. You’re gonna bring them in
and you’ll bring your body up. Back down, straight out. Let’s go for it. (dance music) Form is everything on this one, guys. (dance music) Keep that breathing. (dance music) Whew, alright. Now you’re starting to feel it, hopefully. Okay, so the next move
we have is flutter kicks. Let’s go right into those. Legs straight, core
tight from this position. One leg up, one leg down. (electronic music) This is an excellent move
for tightening that core, strengthening that core
and also burning that fat. This is one of my favorites. I literally started off
on this move right here. This is one of the first
ones I ever did for abs. (electronic music) This is one of those excellent moves that targets that lower core. That’s normally one of the
most hardest places to hit. Alright, now let’s go for some plank. Now we’re gonna use a different angle to target those abs, alright? And also, a different flex too. Let’s go right into it. We’re gonna go into a plank. We bring one knee up, come back down. Other one up and come back down. Let’s go for it. (slow tempo music) It’s all about control. Keep that core tight
that whole time, guys. Don’t ever loosen it. That’s the most important part. Bring those knees up. Alright. So now we’re gonna switch it
up again, hit another angle. We’re gonna go to chair sit ups. From this position, you
wanna keep your legs up so that way you’re automatically
engaging that core. And we’re gonna put our hands, let’s start with one side first. Activate that core, keep that core tight. Keep these feet up. (soft music) This one is an ab-killer, guys. If you’re doing this
with me, hang in there. We’re almost there. Regulate that breathing. (soft music) When you guys go up, try to go up. Try to touch the ceiling. You guys really want to reach for it. Here we go, we’re almost there. Alright, so the next
one we’re gonna go for is seated in and outs. Another different angle. We’re gonna go straight
out, keep that core tense and bring ’em right back in. Alright guys, let’s go for it. Make sure to go all the
way out, all the way in. Form is everything. Especially if there’s a lot of beginners watching this right now, you want to start with perfect form because you’re gonna
grow off of perfect form. You start with sloppy form, you’re gonna grow off of that sloppy form. You don’t want that. (dance music) If you need to stop, stop. Take that break, but keep going. Don’t give up, no matter what. Alright, we’re gonna
build that discipline. That’s also just as
important as working out cause you’re only as good
as you continue to push. So with that said, we’re gonna move in to the last exercise, guys. We have jumping jacks. This is gonna really finish
off the job right here. Get us those six pack abs coming in. Here we go. So this is the last exercise, guys. Push it as hard as you can. This one, you don’t want to stop. You want to give this
everything you’ve got, this last exercise. Build that discipline. That’s what first gonna allow you to go on that extra reps, go on that extra time. And eventually, your strength
is gonna catch up with you. You’re gonna progress super quick. But, it’s all in the mindset. We’re almost there, almost there. Here we go, five seconds. Hard, hard, hard. Alright, so there you have it. Round one for those six pack abs, a routine that you can do anywhere. Great for beginners because
you don’t need any equipment as well as the exercises
being pretty basic. Anyone can do them, but
be extremely effective. Because they’re the ones I started off on, but the ones that I still do to this day. I mean, you can hear me. I’m pretty gassed at this point, but we still got three more rounds to go to finish this routine. So if you guys enjoyed this routine, enjoyed the workout, then
smash that Like button. And for more workouts sign
up right now at thenx.com, become a member and get full access to all our workout programs, all our technique guides
and our daily workouts that are gonna have you shredded and not just looking strong,
but actually being strong. Download the THENX app in the App Store to take our workouts with you everywhere. We have people all around the world learning how to muscle up, planche with ease properly, step-by-step with the correct
progressions all on our app. So sign up today and become a member and join the millions of THENX athletes and start getting in the best
shape of your life today. Thank you guys for watching. I’ll see you guys in
the next Sunday’s video. Let me know what you want
the next video to be about by commenting down below. (upbeat music)

Reader Comments

  1. leg raises is bad and potentialy dangerous, makes you work more on your iliopsoas than on your abdominal, you should replace this exercice

  2. This is a serious noob question but it is a beginner video so here goes….. When he says keep that core tight, How do you do that? Is it like sucking your gut in/ pushing it out, or more like tensing up as if you were expecting a punch to the stomach. Or something different entirely?

  3. Thanks man I did it step by step I feel stronger and this video took me 30 minutes to watch so I could learn how to do your exercises .

  4. you don’t have to do all 4 rounds it depends on what your body type is , mine is skinny fat which means I don’t need to focus on this to much but more on building my muscle to fill in so I do either a round or 2 on this daily with on rest and muscle training for bis , tris, and my grip for about a 30 – 50 mins a day with a rest

  5. These exercises are not for beginners. This is actually an advanced course. People doing it for the first time beware. This may lead to extreme pain.

  6. How much should i do this exercise per week ? And is it to do just that or should i do it for a period of time and then go to another ?…..btw it is a nice video , thanks for your efford bro 👊🏻💪🏻

  7. I am fat and I wanted to ask you bow many times do i need to do this workout a day? I barely can do half of the workout but i keep pushing! I do 1 round a day and Im not sure if is enough for me and my body :/

  8. and the shape of the abs is determined by the bands of fascia which stretch across it, not which variation of crunch you do.

  9. Hey chris, your workout is really good.
    I have a lot of experience now because of your workout. Thank you a lot. Have a nice day.

  10. 1 like = 1 week I will do this workout. I used to have a six pack and be fit but I was eating unhealthy and forgot about exercise now it went away. Plz motivate me

  11. Hi Chris,

    Love this workout!
    do you have any specific workout for strengthening the lower back? It would be great for it to go along with this one, to keep the equilibrium between front and back.

    Thanks!

  12. Train insane or remain the same..
    Everyday is a new beginning, take a deep breath and start again..
    I am building a fire, everyday I train, I add more fuel to it….

  13. i’ve been doin dis workout for 2 weeks now ! 3 sets and all 🙂 it’s not as hard as it looks , you get used to it after a while . jst stay motivated , hopefully after a month of doin dis everyday i’ll c a way better core

  14. dude, thx for the tips. I really apriciate that someone can give us tips without taking our money. i want sixpack but i didn't know ho, but know i do. Thank u so much!

  15. Okay I’m confused so do I do this 3 times in a day or do I do this 3 times straight away. Do it 3 times in one workout??

  16. I'm 10 yrs old and want to get in shape, wanted to get abs and after this vid my core hurts soooooooo bad but it was worth it.

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