Selen Dar

Muscle-Building Workout and Diet


(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)

100 thoughts on “6 PACK ABS For Beginners You Can Do Anywhere

  1. Being honest here I need motivation each like is two workouts a day no cap.

    (Day 1: I did the workout once and I wasn't sore I'll start maybe doing it twice a day)

  2. It’s gonna hurt. Try to have a good form in your excercises and try to keep his pace. Today was my first day of doing this, I kept his pace and didn’t stop. I know that this is gonna pay-off.

  3. Bruh the workout is dope. But you intro and titled this with the word "anywhere" 95% i can do but the beginning and end workout i weight 210lbs im gonna loosen some floor boards running in place and doing jumping jacks.

  4. Do I need a diet to go with this, ik I need a lot of protein but anything else? Also do I need to eat more, because I also want to get some nice pecs

  5. is just started today ,it was very difficult for me i haven't worked out for quite awhile but i hope i will see some results in a month or so just gotta keep up ! i am glad i came across your videos man seriously , especially the one when you said " don't mind the haters and the people who try to bring you down" and i think it can be related in anything you do in your life
    recently some of my "best friends" tried to bum me up and bring my motivation down that sucks
    anyways hope you guys have a great day and keep working out !

    P.S why on earth is he so attractive ? XDD

  6. I planned to do all of these exercises for a week (each per day).
    Finally this guy told like this 3 sets per day 😨😨😨😨
    Let me have single pack ….No 6 pack

  7. for every like ill do another day of this workout

    i just need some motivation

    if this goes too far with the likes ill post a video before and after counting everyday

  8. Do I finish 3/4 sets for each exercise and then move on to the next one or do I finish 1 set for all exercises and then move on to other sets of entire routine..

  9. Anyone else here JUST to see him?? My body is great I don't even need to do extra training just enjoying looking at him 😏😏😏😏😊😁💖😉

  10. Bro me and my wife found you in YouTube by accident minutes before we left the house to eat out. We came back home buzzed and completed your workout. It felt like suicide 😂. We are hooked now. Thanks

  11. I usually follow women routine…I was wondering if I should do this 1.
    45 seconds seems to be too much for each exercice to me. IM SCARED!

  12. I'm 35 and I did HITT for the first time this morning for an hour. I though I was going to puke my guts out. But I think I can do it again for sure

  13. Hey I’m new and ignorant to working out but could you pick one of these workout and only do that or is it necessarily to do all of them?

  14. Well in d biggining it was hard for me to catch the time and complete the minutes.but im continuesly doing for 2 weeks now and im getting there.i can see im loosing my fat belly and getting in to a better shape.thankyou so much and who ever thinking to try those excercise go ahead and dnt giveup coz its worth the time guys.

  15. I just did 4 rounds of his leg workout video then thought why not also throw in some abs…. defintiely going to be eating out of a straw whilst lying face down on the ground tomorrow

  16. Do any one of you guys got a 6 pack by doing this? I need to know so that i can be sure. Its been months since ive been finding the best workout

  17. How long should I wait between doing the workout again? 4 times in one day but how should I space out the 4?
    Thanks 🙂

  18. thanks so much watched this 4 months ago and within 2 weeks i had abs thanks so mucg great workout do it everyday

  19. For those of you that think you should do abs every day DONT. You're just hurting your abs by not giving them enough rest.

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