The ONLY 5 Exercises You Need For A Six Pack (Home Workout) — Transcript

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1. 0:00You want abs, but you don't want to
2. 0:01waste hours in the gym doing exercises
3. 0:03that don't work.
4. 0:05I get it. The truth is building a solid
5. 0:07six-pack isn't about doing more. It's
6. 0:09about doing better. I've curated the
7. 0:12ultimate list of five bodyweight
8. 0:13exercises that hit your entire core.
9. 0:16Upper, lower, sides,
10. 0:18>> [music]
11. 0:18>> everything. Do this for 30 days. No
12. 0:21excuses. Let's see what you're made of.
13. 0:23But here's the catch. You just have to
14. 0:25maintain consistency and follow my form
15. 0:28exactly. Because if you do these
16. 0:29exercises wrong, you're not gaining
17. 0:31anything.
18. 0:32First up, the plank. The exercise that
19. 0:35makes 1 minute feel like an eternity
20. 0:37waiting for your crush to text back. Why
21. 0:39do we do this? Because it builds
22. 0:41stability.
23. 0:41>> [music]
24. 0:42>> It turns your core into a solid rock.
25. 0:44Not that squishy stress ball you're
26. 0:46carrying around. Get on your forearms.
27. 0:48Keep your back straight. Don't sag your
28. 0:50hips like a sad bridge. And don't stick
29. 0:52your butt in the air like you're trying
30. 0:54to signal aliens. Just hold it. Squeeze
31. 0:57your glutes. Squeeze your core. Shake
32. 1:00violently. Cry a little. It's all part
33. 1:03of the process.
34. 1:04Now, how long should you hold it? As
35. 1:06long as you possibly can.
36. 1:09I know, at first you'll probably
37. 1:10collapse after 10 seconds. But trust me,
38. 1:13keep at it and soon you'll be holding it
39. 1:15for minutes. Just don't stop until your
40. 1:18body is shaking like a leaf in a
41. 1:19hurricane. That's when the magic
42. 1:21happens.
43. 1:22Number two, bicycle crunches.
44. 1:25No, we are not going for a leisurely
45. 1:27ride through the park. We are going to
46. 1:29oblique city. Population, pain. This
47. 1:32move targets the sides of your abs. You
48. 1:34know, the parts that muffin top over
49. 1:36your jeans.
50. 1:38Yeah, those.
51. 1:39Lie on your back. Hands behind your
52. 1:41head. Bring your opposite elbow to your
53. 1:43opposite knee. Extend the other leg out.
54. 1:46And slow down. I see you flailing around
55. 1:49like a beetle stuck on its back. Control
56. 1:52the movement. Twist your torso. Feel the
57. 1:54squeeze.
58. 1:56Don't worry about counting reps. Just
59. 1:57keep going until failure. That means you
60. 2:00don't stop when it starts to burn. You
61. 2:02stop when you physically can't do
62. 2:03another rep with good form.
63. 2:05Push until your abs refuse to listen to
64. 2:07your brain.
65. 2:09If you're not twisting, you're just
66. 2:10wiggling.
67. 2:11Stop wiggling.
68. 2:13Next, we have leg raises. Because
69. 2:15apparently, just lying down wasn't hard
70. 2:17enough. Now we have to fight gravity
71. 2:19with our legs. This one targets the
72. 2:21lower abs. The hardest place to lose fat
73. 2:24and the easiest place to store pizza.
74. 2:26Hands by your side or under your butt if
75. 2:28your lower back is screaming at you.
76. 2:30Lift your legs straight up to the
77. 2:32ceiling, then lower them slowly. Slowly.
78. 2:35Don't let your heels touch the floor.
79. 2:37That's cheating. The floor is lava. The
80. 2:40floor is failure. Keep them hovering.
81. 2:43Forget counting to 15. Do as many as you
82. 2:45can. Keep going until your legs feel
83. 2:48like they weigh a ton and you physically
84. 2:50can't lift them one more time.
85. 2:52>> [music]
86. 2:52>> If you're not making a face like you're
87. 2:53trying to pass a kidney stone, you're
88. 2:55not working hard enough.
89. 2:57Exercise number four, mountain climbers.
90. 2:59[music]
91. 3:00It's like running, but horizontal and
92. 3:02significantly more annoying. This is a
93. 3:04dynamic move.
94. 3:05>> [music]
95. 3:05>> It hits your core and gets your heart
96. 3:07rate up so you can pretend you did
97. 3:08cardio today.
98. 3:09Get into a plank position. Drive your
99. 3:11knees into your chest one by one. Keep
100. 3:14your hips down. You are a mountain
101. 3:16climber, not a twerking instructor. Now
102. 3:18go fast. And don't look at the clock.
103. 3:21You stop when your legs turn to jelly
104. 3:23and you physically collapse on the
105. 3:25floor. Imagine you're running away from
106. 3:27your responsibilities. Or a bear. If you
107. 3:30slow down, the bear eats you. So run
108. 3:32until you can't anymore.
109. 3:34And finally, the bird dog. Named after
110. 3:37two animals that have absolutely nothing
111. 3:39in common with this movement. This isn't
112. 3:41about burning fat. It's about control.
113. 3:44It's about teaching your body not to
114. 3:45fall over when you lift a limb. Get on
115. 3:48all fours. Extend your right arm forward
116. 3:50and your left leg back. Make a straight
117. 3:52line. Hold it. Feel the balance. Now
118. 3:55switch. Keep your core tight. Don't arch
119. 3:58your back like a scared cat. And forget
120. 4:00about counting 10 reps. Keep alternating
121. 4:03sides until your core gives up and you
122. 4:05start wobbling like a jelly on a washing
123. 4:06machine.
124. 4:07Once your form breaks, you're done. It
125. 4:10looks easy, but do it right and you'll
126. 4:12realize how unstable your life really
127. 4:14is. And there you have it. The top five
128. 4:17exercises to get abs at home without
129. 4:18buying useless gadgets from TV
130. 4:20commercials. But let's get real for a
131. 4:22second. You can crunch until the cows
132. 4:24come home, but if you're eating pizza
133. 4:26for breakfast and fat all day, you'll
134. 4:28never see those abs.
135. 4:30Fix your lifestyle. Sleep at least 8
136. 4:32hours. If this was your first proper
137. 4:34workout, trust me. You're going to sleep
138. 4:37like a baby tonight anyway. Do this
139. 4:39routine consistently, eat clean, and
140. 4:41rest well. Otherwise, it's just your
141. 4:43loss, boss. Like, subscribe, and hit
142. 4:46that bell.
143. 4:47Now go drink some water. You look
144. 4:49dehydrated. The Core Man out.