Bodyweight 6 PACK ABS Home Workout (10-15 min)

what's up guys it's my girl fare from

Kennison X family in this video we're

going to show you the top three

exercises for six-pack abs so stay tuned

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so welcome to the video as I said in

this video we're gonna focus on the top

three exercises to build six-pack abs

and with one of the previous videos that

we did about core training we mostly

focused on strengthening the core and

with get aesthetics it's really

important that you work on all the

static exercises that means that you're

gonna hold the exercise but in this

particular video we're gonna focus on

the exercises that will actually grow

your abs because that is the purpose of

this video

growing your abs so we're gonna focus on

all the different muscle groups that we

have in our abdominal section which are

basically the upper abs the lower abs

and the site abs also called to their

obliques and with growing your six-pack

you should actually apply the same

methods as you're growing your chest or

your back so you shoot in a rep range

between eight and twelve repetitions and

it is called hypertrophy training so

that is exactly what we're gonna do so

let's start with the workouts three

different exercises we're gonna have 15

seconds rest in between the exercises

I'm gonna show you two different

variations of each exercise the first

one is an easier variation and the

second one is gonna be a more advanced

variation so let's get started with the

routine guys the first exercise is going

to be hollow body kick outs alright guys

so for the first exercise we're gonna

lay down on the floor and this is called

the hollow body kick out its focuses on

the lower part of the apps and also the

Dipper part of the ABS so we're gonna

lay down place our hands on the floor

and from here you're gonna bring our

knees towards chest and also bringing

our upper body up we're gonna aim for

eight to twelve reps so let's go

make sure that your the program is

always off the ground and that you still

activate your bit perhaps

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right first exercise done now we have 15

seconds rest and then we're gonna move

on to the second exercise and that

exercise is going to be the windshield

wiper also on the floor and this

exercise focuses on the side ABS

that obliques so now we're going to

place your hands to the side bring your

legs up from here we gonna go left all

the way to the center and all the way to

the right that's one repetition and

we're gonna make eight to twelve let's

aim for ten to

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really

or

right

six

then

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a

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mine

yeah all right now we have 15 seconds

pressed again and then we're gonna move

on to the last exercise that is the toe

touch also on the floor so you can do

this complete workout on the floor so

and with this exercise we mainly focus

on the side apps and also the air

perhaps because you want to make sure

that you have your upper back off the

ground during the whole exercise so

bring your feet close to you and from

here we're going to try to reach with

our hands towards our ankles just like

this one two three

or

right

six seven

eggs

9 step

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alright so that was the first routine

free exercises that are basically

compound exercises so that means that we

hit multiple muscle groups with each

exercise and that's why I find this

personally the top three exercises for

your abs but these exercises are still a

little bit easy for me personally so now

we're going to move on to the second

part and this one is going to be a

little bit harder we're going to do the

same kind of exercise but in a harder

variation so we're gonna do that exact

same cycle three exercises 15 seconds

rest in between the exercises and

one-minute rest in between the runs so

let's get to the second routine we start

with a hollow body kick out again but

now instead of keeping our arms on the

floor we're gonna bring our hands behind

our head so and now we're gonna actually

do also a complete set up so let's go

ten reps in total three two one

you

make sure that you end in the hollow

body position just like this six

a nine yep

fifty seconds rest again now we got to

move on to the windshield wiper but now

on the bar and this one is gonna be a

little bit harder so let's get to the

bar and this actually not a complete

which is wiper because with this

exercise we're going all the way and

bring our upper body up as well but this

is actually in Egypt variation called

circular leg raises so we're basically

going to do a leg raise but also towards

the side so we're still focusing on the

obliques and also the lower abs so looks

like this grab the bar and a little bit

wider than shoulder width bar from here

you're gonna hang in a deafening

position that's really important from

here bring the legs to the right side go

up

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nice targeting complete whole area to

lower apps

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6:7

eight

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I'm really feeling the burn in my lower

halves right now also in the obliques

let's get to the last exercise also on

the floor and instead of the toe touches

now we're gonna do knee touches so now

we have to rotate even more which

activates the site of your abs as well

so it looks like this we're gonna bring

our hands behind our head again but now

only with one hand and we're going to

move towards the other knee so in this

case our left knee

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right and I'll switch to the other side

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here boy and switch again

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right all right that's it so as you can

see I also had a little hard time with

these last few repetitions so that was

basically two routines that you can do

to work your complete abs and this

routine works really nice if you don't

have much time and you still want to hit

your full six-pack

so guys try to do at least three to five

rounds and when you're able to do 12

repetitions in the first round and the

easier round that I did then it's time

to work up to the next level and then

you can try the exercise that I did in

the second round

so for optimal progress you want to do

this routine at least two or three times

per week and then guys I promise you you

will get six-pack abs in no time and

even before summer 2020 and also guys

let's just not forget apps are also made

in the kitchen it's really important

that you watch your nutrition because

all that matters is that you actually

have a low body fat percentage to

actually see the edge so guys definitely

make sure to watch the diet and be

consistent with your workouts and if

you're struggling with losing weight we

can also help you out we can create a

personal meal plan based on your own

calorie intake and also help you out

with our federal programs you can find

the links down in the description so

that's it guys for this video like and

subscribe and I'll catch you guys in the

next video on Sunday peace out when I

found calisthenics family and they were

offering this program plus the online

coaching for a very affordable price so

I decided to try it if anyone's looking

to start calisthenics I would highly

recommend this it'll it'll do the same

for you I'm Gordon and I've been with

calisthenics family for almost three

months now and all the time I've had

Yannick as my trainer like my chorionic

can just be like that little extra push

to keep you going you also seen the

pictures I'm really proud of myself that

what I achieved in the last eight weeks

go for it and start your journey

you

you