How To Get Defined Abs THENX English English (auto-generated)

How To Get Defined AbsYouTube↗ IA↗(long shot)
Sports 1.1M views 28.8K likes 29 Sep 2019

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- What's up elite Thenx athletes?

what's up elite thenx athletes i'm erica

skye and today i'm going to show you how

and today I'm gonna show you how to get defined abs. (mellow electronic music)

to get defined [Music] abs

Now before we get into this workout,

now before we get to this workout if you

if you want defined and shredded abs

want defined and shredded abs you have

you have to make sure that your body fat

to make sure that your body fat

is low enough for those abs to be visible.

is low enough for those abs to be

And there are many different ways of dieting and eating

visible and there are many different ways of dieting and eating to maintain a

to maintain a low body fat percentage.

low body fat percentage

And for today's workout we're going to use

and for today's workout we're going to

the new Thenx ankle weights

use the new thenx ankle weights in order

in order to add resistance to this ab routine. (mellow electronic music)

to add resistance to this ab routine

The benefits of weighted ab workouts

the benefits of weighted ab workouts are

are to be able to increase the strength

to be able to increase

and definition of the abdominal muscles.

the strength and definition of the

It also tremendously increases your core strength

abdominal muscles it also tremendously increases your core

and then when you take them off

strength and then when you take them off

you're able to increase all of your reps

you're able to increase all of your reps

on each workout.

on each workout

These Thenx ankle weights are 2.5 pounds each

these the next ankle weights are 2.5

and they really help to engage all of your core

pounds each and they really help to engage

and make sure to make this ab routine more difficult.

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.

all right we're going to go ahead and

For our first movement we're gonna do weighted high knees

start this workout for our first movement we're going to do

for 45 seconds,

weighted high knees for 45 seconds this

this is really good to warm up,

is really good to warm up get that heart

get that heart rate up and get everything engaged

so we can get right into the workout,

and get everything engaged so we can get

let's go. (mellow electronic music)

right into the workout let's go [Music] shoot [Music]

Whew! Your heart rate should definitely be up.

your heart rate should definitely be up

Our next movement that we're gonna go into

our next movement we're going to go into

is 15 standing side crunch.

is 15 standing side crunch

Let's go. Really squeeze at the top. (mellow electronic music)

let's go really squeeze at the top [Music]

All right, to the next side.

all right to the next side slow and

Slow and steady and really squeeze.

steady and really squeeze [Music] very amazing [Music]

four more [Music]

By standing on one leg for each of these exercises

by standing on one leg for each of these

it causes you to really engage your core

exercises it causes you to really engage

because you're having to maintain the balance

your core because you're having to

the whole, entire time.

maintain the balance the whole entire

With that being said,

we're gonna do another standing ab movement

with that being said we're going to do another standing ab movement and it's

and it's gonna be alternating side crunches.

going to be alternating

Here we go. (mellow electronic music)

side crunches here we go

Really squeeze in and elongate out. 15 reps.

really squeeze in and elongate out 15 [Music] reps [Music]

harriet music [Music]

other side [Music] um [Music]

That movement is really, really great for your side obliques

that movement is really really great for

and make sure on each contraction

your side obliques and make sure on each

you're really squeezing and elongating for each rep.

contraction you're really squeezing and elongating for each rep

All right, the next movement we're gonna do

all right the next movement that we're

is going to be Russian twist for 15 each side, so a total of 30 reps.

going to do is going to be russian twist for 15 each side so a total of 30 reps grab a mat

Grab a mat and let's go. Again, slow and controlled. (mellow electronic music)

and let's go again slow and controlled [Music] area music [Music]

In order to make that more challenging

in order to make that more challenging

you can definitely straighten your legs

you can definitely straighten your legs

and in order to make it easier

in order to make it easier you can go

you can go ahead and bend them.

ahead and bend them and by adding these

And by adding these ankle weights

ankle weights it's really

it's really going to challenge your core

going to challenge your core and make

and make sure that you're engaging

sure that you're engaging all of your

all of your stabilization muscles.

stabilization muscles

All right, our next movement is going to be

all right our next movement is going to

plank knees to elbow

be plank knees to elbow

and we're gonna do 10 reps on each side.

and we're going to do 10 reps on each

(mellow electronic music)

[Music] side [Music] area music

These are really good for your obliques

these are really good for your obliques

but by being in that plank position

but by being in that plank position

you're really engaging all of your core.

you're really engaging all of your core

Make sure on each rep you're really emphasizing that squeeze

make sure on each rep you're really emphasizing that squeeze

each time that your leg hits your elbow.

each time that your leg hits your elbow

The next movement that we're gonna do

the next movement that we're going to do

is gonna be seated in and outs for 15 reps, let's go. (mellow electronic music)

is going to be seated in an ounce for 15 reps let's go period music

On each rep, as you extend your legs

on each rep as you extend your legs

you're really gonna feel that extra weight

you're really going to feel that extra

and really, really contract those abs.

weight and really really contract those abs and

And our last movement is gonna be alternating star crunches,

our last movement is going to be

10 reps each side.

alternating star crunches

Let's go. (mellow electronic music)

10 reps each side let's go [Music] [Music] hey

Other leg, really reach.

other leg and really reach [Music] here

All right, that completes round one of today's workout.

all right that completes round one of

If you are a beginner you can go ahead

today's workout if you are a beginner you can go ahead

and keep the ankle weights on and adjust the weight

and keep the ankle weights on and adjust

to make it a little bit less difficult.

the weight to make it a little bit

And we have three more rounds to go

less difficult and we have three more

to complete this ab workout

rounds to go to complete this ab workout

which is really gonna define those abs.

which is really going to define

Thank you so much for watching,

those abs thank you so much for watching

and if you enjoyed this video

and if you enjoyed this video make sure

make sure you smash that like button

you smash that like button and share

and share with friends or family

with friends or family

to get more defined abs.

to get more to find out to get this

To get this workout and more workouts like this

workout and more workouts like this make

make sure you go to thenx.com to become a member.

sure you go to thenx.com to become a

To get full access to all of our workout programs,

member to get full access to all of our workout

technique guides, and daily workouts

programs technique guides and daily

that are gonna have you in the best shape of your life.

workouts that are going to have you in

Download the Thenx app in the App Store

the best shape of your life download the

to take our workouts with you everywhere.

thenx app in the app store to take our

And join the millions of Thenx athletes around the world

workouts with you everywhere and join the millions of the next

and change your life today.

athletes around the world and change

And if you want a pair of Thenx ankle weights

your life today and if you want a pair of the next ankle weights to take your

to take your workout to the next level

workout to the next level make sure you

make sure you go to Thenx.com/shop

go to thenx.com

and get yours today.

shop and get yours today and again thank

And again, thank you so much for watching

you so much for watching and remember we

and remember, we post every Sunday 8 PM USA Eastern time.

post every sunday 8 p.m usa eastern time and

And if you comment within the first 30 minutes of any upload

if you comment within the first 30

you have a chance to win free Thenx gear.

minutes of any upload you have a chance to win

And if you want any more of my personal content

free the next year and if you want any

make sure you check me out, @arica_sky on IG.

more of my personal content make sure you check me out at erica sky on ig

We'll see you next Sunday.

we'll see you next sunday

(percussive electronic music)

[Music] [Music] [Music] [Applause]

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