COMPLETE 20 MIN ABS WORKOUT (From Home)

what's up it's Chris Haria in my last Vlog I ate nothing but junk food for 24 hours straight and completely lost my six-pack abs so today I'm going to be taking you through a 20 minute full six-pack ab workout that anybody can do that I'm going to be doing to get my abs back it takes no equipment it can be done anywhere right from the ground and can be done by anyone of any Fitness level and see amazing results I've structured this workout routine to challenge you while allowing you to preserve your energy ensuring that you're going to be able to finish the entire duration of this workout routine without having you gas out to early and to develop strong and Define six-pack abs while simultaneously burning calories and fat and of course to see the best results you want to make sure that your nutrition is on point while you're using this workout routine for more information on nutrition and how to start eating healthy to get of course healthier stronger and to gain more muscle check out some of the nutrition videos on this channel you can also check out these videos right here now I've broken down this workout routine into four sections to ensure that you're working out every part of your abs giving you a complete six-pack abs workout sometimes you could be doing a whole bunch of ab exercises and only emphasizing maybe on your top or lower abdominals while neglecting other areas of your abs like your obliques resulting in an insufficient ab workout we're going to be doing this whole routine with minimal rest between each exercise to maximize the efficiency of our time and to really build our abdominals with 45 seconds on each exercise and 15 seconds break in between so if you're ready to get started there's not going to be much talking after this I need you to dedicate 20 minutes of your time to crushing this workout routine now to properly follow along and to have this workout with you at all times make sure you downloaded the harer Pro app in the app store or Google Play Store open up to the YouTube workout section you should find this routine smash the like button on this video and then we're ready to get started the first five exercises are going to be a set to warm us up from a laying down position emphasizing on our lower abdominal the first exercise we're going to be doing is legs down hold want our hands underneath our glutes feet 6 in above the ground squeeze your core regulate your [Music] breathing now we're just activating our abdominals nice little warm up but if you're squeezing your abdominals you should definitely feel this exercise make sure you preserve your energy CU it's going to get more difficult gradually with each exercise here we go last 10 seconds 5 4 3 2 and one all right nice little warm up take 15 seconds to catch our breath the next exercise we're going to get into is going to be a level up from that one that's going to be laying leg flutters so we'll get back into the same position hands under our glutes feet straight out keep your legs straight one leg goes up and you want to alternate now the more separated your legs are the more effective you're going to be engaging your abdominals but if you're just a beginner you can always just start off with little flutters just like [Music] that make sure you're squeezing and engaging your abs with every exercise every repetition last 10 seconds here we go 5 4 3 2 and one all right let's go ahead shake that off the next exercise we're going to get into is going to be leg raises 45 seconds so again laying position feet off the ground bring your legs all the way up and then all the way back down nice and controlled engaging your abdominals do not touch the floor and don't put your head on the floor [Music] more than halfway there keep it [Music] going here we go last 10 seconds 5 4 3 2 last one all right go ahead and shake that off we're almost done with the first set of exercises the next one up is going to be laying hip raises so we're going to get into the same position hands under your legs curl in lift up knees in lift your hips up make sure to give it a full extension [Music] [Music] [Music] last 10 seconds here we [Music] go 5 4 3 two and last one all right we are down to the last exercise from this position the next exercise we're going to get into is going to be Cru effects so we're going to get down into a laying position feet together out above the ground you're going to come in touch your heels come back out go at your own pace of course this is definitely an AB killer give it a full range of motion [Music] every time you crunch you want to [Music] squeeze here we go last couple [Music] seconds 5 4 3 two and one all right for the next five exercises we're going to be emphasizing on our obliques and working our Abs from left to right and right to left using a twisting motion the first exercise is going to be rushing twists so we're going to start with our legs together 6 in off the ground touch one side twist and touch the other side really emphasize on your twist every single time don't just try to stay in one position and go side to side really twist your torso that's going to give you the best results for your [Music] abdominals make sure you're regulating your breathing pacing yourself still have a bit of a ways to go we're only 1/4 finished last 10 seconds here we go 5 4 3 two and one woo all right first exercise piece of cake go ahead and stretch that out the next exercise we're going to be getting into another twisting exercise star punches we're going to lay down come up touch the opposing ankle and [Music] switch make sure you really twist your torso every single repetition you want to make sure you're controlling this one you're not moving too fast pacing yourself the faster you move the less you're going to be engaging your Bal last 10 seconds here we go 5 4 3 2 last one all righto my abdominals are on fire right about now moving into the next twisting exercise we're going to go for bicycles hands up behind your head you're going to match your knees to your elbows give it a full range of motion and only go as fast as you're comfortable with [Music] now if you feel fatigued you can always just keep using your legs and slow down but do not stop more than halfway there keep it [Music] going hang in there last 10 seconds 5 4 three two and one all right we're going to go ahead get into a push-up position the next exercise we're going to be going for is going to be switching mountain climbers you want to bring your knee to the posing elbow and Alternate as you can see every time you go you want to twist your torso and of course if you can go faster pick up the [Music] pace make sure really twist every single rep bring your knees up fxing [Music] high you touch your elbow even better last 10 seconds here we go 5 4 3 two and one all right we're down to the last twisting exercise that's going to be side plank reach throughs it's get to a side plank position you're going to reach through twist your torso come all the way back out we going to do one side first for 22 seconds and then switch sides [Music] [Music] here we go last couple reps three two and one switch over squeeze your core [Music] [Applause] your here we go last couple seconds five 4 three two and one all right and now the next five exercises are all going to be from a seated position so first up is going to be seated leg flutters from a seated position legs together raise our legs hands on the floor fingers forward and flutter those [Music] legs paast yourself regulate your breathing contract squeeze those [Music] abs more than halfway there keep it [Music] up last 10 seconds here we [Music] go five 4 three two and one now I'm really starting to feel my abdominals let's go ahead stretch that out next exercise we're going to get into is going to be seated in and out again from the same position so we're going to have our fingertips facing forward again bring your knees all the way to your chest all the way back out complete range of motion remember you do not have to go fast you're giving a quality contraction in your abdominals want your own [Music] pace mus here we go last 10 [Music] seconds give it everything you got five 4 4 3 2 and one woo there we have it stretch that out moving on to the next exercise side bolt hold pumps for 22 seconds each side so to get into this exercise we're going to have our feet up again lean back get onto one glute with your hands in front from this position you want to pump [Music] last 10 seconds 5 4 3 two and one switch to the other side keep it pumping if the pump is too hard you can just hold this position but you should try to flex [Music] it I'm feeling these five four three two and one all right shake that off stretch it out you can really feel it creating solid blocks out of each side of your six-pack moving on to the next exercise we have reach UPS 45 seconds straight so we're going to start in a laying position with our heels flat on the ground hands up come all the way up to a seated position and back down [Music] last 5 Seconds here five Four 3 2 one woo go ahead shake that off and stretch that out we are moving into the last exercise from a seated position that's going to be the crunch reach through very similar to the last exercise you going have your hands up crunch up punch through your legs music [Music] halfway there keep it [Music] going last 10 seconds here we [Music] go 5 4 3 two and one woo all right we're officially three4 done with this workout routine my abs are already on fire last five exercises are going to be done from a plank position so the first move is going to be plank knees to Elbow get into a plank position you bring your knee up all the way to your elbow and Alternate [Music] har up [Music] music keep it up don't stop we're almost there don't give up last 10 seconds here we go five Four 3 two and one all right stretch that out the next plank exercise we're going to get into is going to be high side plank raises so let's start in a push-up position go to the side one hand up or by your side you're going to dip your hips down and come right back up you have a strong grip on the ground so that you don't wobble around and keep your balance [Music] here we go last 5 Seconds five four 3 two and one switch down all the way up keep a strong grip on the ground maintain your balance squeeze your [Music] core here we go last 5 Seconds 5 4 3 2 and one all right next up plank open and closed so again we're going to get into a plank position we're going to bring our legs out and then bring our legs in if this is too difficult you can always walk it out go at your own pace [Music] you should really be feeling those abs right about now don't give up keep it going we are almost done with the whole entire workout stay strong if you feel like giving up think about who you do this for that you wouldn't give up on whether it be your mom your [Music] grandma keep it going here we go last couple seconds 5 4 3 2 and one all right mom that one was for you we just have two more exercises to go and next up we have high plank to low plank this is going to be another difficult one here we go going push-up position go down and then up low plank to high plank as you can see I'm starting with my right hand first after 22 seconds we're going to switch start with our left hand first [Music] all right let's get ready to switch now starting with our left hand keep your core tight make sure your hips are not too low or sticking up too high here we go last 5 Seconds five 4 3 2 and one woo we smashed this routine we just have one more exercise to go that's going to be the good oldfashioned plank so take this last chance to catch your breath we're going to give it everything we got let's get into a plank position I want you to squeeze your core squeeze your entire body squeeze your shoulders and breathe breathe make sure your hips are not too low or too high up and you're focused this is the last move we really want to make you [Music] count don't give up no matter what we're almost there here we go last 10 seconds [Music] five 4 3 2 and one woo there we have it oh my abdominals are on fire definitely going to get my abs back if I continue to do this for the next two days and if you were able to complete this routine and follow along with me congratulations you're also on your way to getting shredded and a solid six-pack not just looking strong actually being strong by using all these different positions and flexions and ensuring that we're engaging and strengthening all areas of our abdominal working out your abs is not just good for having six-pack abs they literally help you with every lift and every exercise you do whether you're working out your lower body or your upper body you're assisting with your abdominals and the stronger your abdominals are the stronger your list can be and the better performance you'll have as well to build more muscle absolutely everywhere throughout your body so if you enjoyed this workout routine please smash that like button we really appreciate it and it helps our YouTube algorithm so our videos are shared to more people on YouTube and to show my appreciation if you comment down below within 30 minutes of any upload you always have a chance to win some hairy apparel so make sure you hit the Subscribe button right now now with bell notifications on so that you never miss a video I post every single Thursday 2: p. m. USA eastern time and don't forget to get this workout on your phone as well as full access to all my personal workouts and workout programs that I've created with specific goals in mind like burning fat while simultaneously building muscle and getting shredded with minimal to no equipment just like this routine then make sure you downloaded the harer Pro app in the app store or Google Play Store and you'll have full access to all my routines right from your phone anywhere anytime getting you in the best shape of your life not just looking strong actually being being strong and for more of my content throughout the week make sure you're follow me on Instagram every post I always do some type of giveaway so if you want a chance to be a part of that then make sure you're following me on IG and for the best workout apparel and workout equipment like the harriel weight best check it all out at Chris har.

com and I will see you next Thursday 2 p. m.