Complete Abs Workout in 7 Minutes (Make a Six Pack in 2 Weeks!) | 6 PACK ABS WORKOUT
Вставка
- Опубліковано 9 тра 2024
- Hello I am a trainer and physiotherapist Noh Jae-ho.
It's a beginner-to-intermediate routine for creating crisp six-pack abs. The 40-second workout is a 20-second break, and if you're struggling, you can proceed with a 30-second workout!
00:00 인트로
00:06 CRUNCH
01:08 SINGLE LEG RAISE
02:11 TWIST CRUNCH
03:14 LEG RAISE
04:17 RUSSIAN TWIST
05:19 PLANK TWIST
06:22 MOUNTAIN CLIMBER
BGM
LAKEY INSPIRED - Chill Day
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"나중에 볼 동영상"
This is so much better than all the videos I watched
@@katlegokarabomotshabi8942😊
(평생)
Watch the movie later 😂😂🔥🔥
뼈맞아보렸다
이거 할때 주의할 점 있습니당
1. 첫번째 크런치를 할때 목을 최대한 움직이지 마세요. 복부와 등으로만 올라갑니다. 손을 머리에 대고 있는것도 손을 머리를 지지하는갓보다 목을 움직이지 않게 방지하는거에요.손목 힘이 들어가지않고 배에 자극을 느끼면서 올라오면 베스트
32. 두번째 싱글레그레이즈도 목을 들어올리는것처럼 보이지만 복부로 상체를 살짝 들고 있는겁니다. 목만 들면 목 겁나 아프니까 꼭 복부로 들어주세요.
3. 세번째 트위스트크런치는 최대한 무릎 직각을 유지하세요.
4 네번째 레그레이즈는 올라올때는 복근 반동을 조금 이용하여 올라오고 내려갈때 자극을 느껴주세요.
5. 러시안 트위스트도 역시 상체를 뒤로 기울이고 유지하는건 복부로 합니다. 목을 앞으로 당겨서 유지하지 않도록 주의하세요.
6. 트위스트플랭크는 기본적으로 플랭크 자세이므로 복압을 유지하고 견갑을 모아주세요. 맨발로 하는게 좋습니다. 발이 미끄러지면 자세 유지가 안돼요.
7. 마운틴클라이머는 말그대로 산을 오르는법입니다. 산을 기어서 올라간다는 느낌으로 무릎을 차주세요. 복압 유지 안하면 자극 안옵니다.
8. 누워서 하는 자세들은 전부 등허리를 바닥에 붙여주세요. 살만 바닥에 닿으면 되는게 아니고 딱 붙여주세야되요. 골반을 위로 당긴다 또는 골반을 안쪽으로 만다 라는 느낌으로 골반을 움직여주시면 등허리가 바닥에 잘 붙을겁니다. 이미 그상태로도 복부에 자극이 조금 옵니다.
9. 동작중 목이 아프거나 허리가 아프다면 잘못하고 있는겁니다. 다음날 아침에 목이랑 허리 조지게 아픈거 근육통 아니니까 득근했다고 좋아하면 안됩니다. 뼈도 마찬가지. 목, 허리, 뼈(관절)이 아프면 자세가 잘못된거니까 다른 영상도 찾아보세요. 복근은 회복력이 좋나서 근육통이 없는 경우도 있으니 근육통 없다고 실망하지 마세요.
10. 복근만 조지지 말고 후면도 같이 해주세요. 전면 운동만 하면 몸의 밸런스가 무너집니다. 복근 운동을 하고 난 뒤에 견갑근과 광배근을 해주면 좋습니다.
이상, 트레이너에게 물어보고 개인적으로 찾아본 것들을 정리해봤습니다.
틀린 점이 있다면 지적 부탁드립니다❤
훌륭합니다 ^ ^
우왕..
감사합니다. 첫 번째 동작(크런치)을 할 때 실수를 했습니다. 이 댓글들을 보고 목을 이용해 리프팅을 했던 나의 실수를 바로잡았습니다 😂
당신은 천사
감사합니다❤
Great video! hoping you can post more workouts!!
Thank you for visiting my channel, which has many shortcomings. We will work harder to greet you with a better video. ^ ^
Thank u for this I can already feel my abs coming ❤❤❤
How is your abs condition now?
yeh how is your abs condition now
Watching you do this is like watching a machine! You have such great form and amazing control!
Thank you for watching the video. Come play often!
When i'm doing this workout my abs is really burning great video my dude💯
Gracias por la rutina ! Sigo entrenando contigo !💪🏾
This is really helpful to me, thanks for uploading this video.
que buen video , gracias por motivarnos .
It's really working I am doing since 2weeks thanks for this video❤️
Is it giving abs
If u do it consistently and eating corectlt yes if u want i can send you a photo of my friends results he recommended me this video@@9cmkothasalakshanreddy168
Thank you so much, will try this in the future
Thank you so much for this coach-nim!!! Will start this routine soon. 🫶🏽🫶🏽🫶🏽
what is soon start now
Yeah!!! 💪🏽💪🏽💪🏽
Great job, I will try them NOW! Thank you.
Thanks for watching! Let's exercise together!
@@Jaeho_Fitness a
@@Jaeho_Fitness Can you download a video about slimming thighs and feet..ٖ!
Perfect,no equipment needed, can do on free time at home..will definitely try this out🤙
@@user-ub4ee7zw1t 💀
This is one of the most calming workouts love the video and and keep up the good work
Thank you for visiting our channel, which has many shortcomings. ^ ^ We will work harder to reward you with better videos.
제가 이거 보고 2일째입니다 저도 씩스팩한번 만들어보겠습니다
Man you going change my life thank you 🙏❤️
Thanks to those who watch my videos and take interest in them, I am also gaining vitality in my daily life. I want to say thank you to all of you.
Bro its a very good workout. I got to see result in 10 days.Thank you bro.
Wow eso es genial Creo que los espectadores pudieron observar buenos resultados porque se ejercitaron constantemente mientras mantenían una buena condición física. Haremos todo lo posible para subir muchos buenos videos en el futuro. Gracias por ver el video.
@@Jaeho_Fitness i dont understand what you said .
Nice tutorial, very informative ❤
Thank you for watching the lacking video. Come visit often ^ ^
I am a Taiwanese. I am very happy to see this abdominal muscle training video. I have also saved two of your videos. Gradually, I have achieved results. Thank you.
How many month?
Its 3r day
Yess sirrrr gotta do it right the way
No pain no gain!!!
of course!
No pain no gain!!!
Got ur abs? 🤓
Yess Sirrr!!
Finally!!
@@jimcg5055 how mang days it took?
@@user-xx5gk9fi9h since he replied a year later and sai finally, I suppose a year lmao
ビデオありがとうございました。
先週から毎日やってます。
最初15秒しかできなかったが、今30秒ぐらいできています。
これからも頑張ります！！
Does it really work?
@@Ismail.razzaquithe exercises are good enough but you won’t ever get a 6-pack just by doing this. Should also follow a quite strict diet and add more exercises specifically to burn fat. Your body also adapts to the same exercises, so it is recommend to change them periodically. Then maybe in a year or 2 you will see your own 6-pack. Well, unless you are already super fit and just lack some ABS muscles, which is an extremely rare case.
足りない点が多い私のチャンネルを訪問していただきありがとうございます。 ^ ^ より良い映像でご挨拶できるよう努力します。
THIS IS SO HELPFUL THANK YOU
Bro , you take intense training . Cooooollll . I am also gonna do that for abs
I tried this workout, its shirt but its so hard. My torso hurts really badly. Thank you for this ;) I think, i should try more your exercises
haha.That means it's working. Remember, its not that good a workout if your not left sore for a day or two
Thank you! Nice, understandable video. Good idea to show in small window next workout. Thanks! And sorry for my English...
Thank you for watching my lacking video. come play often ^ ^
@@Jaeho_Fitness Thanks:)
Thank u so much for this video I do it almost everyday now and my bad are really improving a lot and I saved thsi video thanks again ❤
Houao!
Une des plus belles vidéos que j'ai jamais vu
Ça fait une une semaine seulement que j ai commencé avec ces exercices et les résultats commencent déjà à se faire voir.
Merci beaucoup pour ce partage
God bless you abondantly
Bonjour, tu fais le circuit combien de fois ? Et combien de séances par semaine ?
Bonjour,
Une fois et chaque jour.
Il faut aussi noter que je fais en moyenne 40 km de Jogging par semaine
Merci d'avoir visité ma chaîne, qui présente de nombreux défauts. ^ ^ S'il vous plaît, venez nous rendre visite souvent. J'espère que seules de bonnes choses vous arriveront.
Great job. Thanks from Brazil
Obrigado por assistir meu vídeo! Obrigado Brasil!
동기부여해주셔서 감사합니다❤
부족한 부분이 많은 저의 채널을 방문해주셔서 감사합니다. 자주 놀러와주세요^ ^
This is probably the most calming music I’ve ever heard in a workout, it’s amazing. Keep up the good work and stay safe
yass periodo amen
Thank you for the positive evaluation of the video that is so lacking. ^ ^ We will do our best to upload better content and improved videos.
^ ^
Thank you very much,it works ✔️,good video.👍
I love your videos i am already seeing progress thank you😊
Thank you for visiting my channel, which has many shortcomings. If my video was of any help, I would like to say thank you. ^ ^ Please visit often
New exercise added to my 4 A.M routine, 😊💪🔥, looking forward to getting that six pack . Since I only have 2 that are more defined 😭😂. Thank yourself
....learn
@@Yihyuncheonsu .....learn what may I ask ?
@@Sakura-tz1yi that two packs are really rare.
@@Yihyuncheonsu i see , got to work harder to make the others more defined
@@Sakura-tz1yi Could you rephrase.
You're the only one who made me feel like my abdomen was working, thanks ❤️🔥💪🏻
Thank you for visiting my channel, which has many shortcomings. We will work harder to reward you with better videos. ^ ^
Thank you so much I am doing this workout everyday and i can feel my six packs
It's really
Thank you for visiting my channel, which has many shortcomings. I think you need to check what your current body fat percentage is. It may vary depending on the individual's body type, but if you maintain a body fat percentage of about 15% and continue training, you can expect the condition of your abdominal muscles to improve to some extent. I believe that, like any other muscle in the body, applying gradual loading to the abs can give it a better shape. I think that not only changes in body fat percentage and muscles, but also making them thicker are very important in observing abdominal muscles with the naked eye.
Sou do Brazil, obrigado por ta sempre me ajudando e ajudando as pessoas!
E aí, conseguiu os resultados?
@@canalsemrumos765 sim, o treino é muito bom ajuda e veio rapido o resultado
Very good
Great workout Boss i love your ABS workout it motivate me more to do more in my channel thank you boss
Amazing workout I will repeat this 3 times for 1 week
Thank you for visiting our channel, which has many shortcomings. I think 3 times a week is a good frequency. ^ ^ After about 3 weeks and you get used to it, I recommend trying the intermediate routine.
Thankyou for this video! Im doing this workout for only 2days and i can already see lines
Did it work?
Thank you for visiting my channel, which has many shortcomings. ^ ^ If my video was of some help, I would like to say thank you.
I’ve been doing this workouts and they do work!! So tysm ❤️❤️
Thank you so much for saying it's effective! I will upload another video as well!
7일차인데 배가 더 선명해졌어요 더 열심히 해서 효과 보겠습니다!
아주 좋습니다 ❤❤
I'm so excited to exercise I really hope this will work
Thank you for visiting our channel, which has many shortcomings. Please come visit often ^ ^
Thank you very much for your videos! It has motivated and encouraged me to do them, the results are noticeable! Thank you infinite 😊
Thank you for watching the lacking video. I am grateful if my video was helpful in any way. Come visit often ^ ^
7번을 투자해서 저런 몸이라면 지금당장 시작하도록 하겠습니다! 좋은 영상 감사드려요!!
ໃນີ້ຳຮຳເຳຮຳີຳຮ😢😢
저건 웨이트 하는 몸인데
My favorite abs workout, thanks!!!
Thank you for watching the lacking video. ^ ^ Please visit often
Thanks so much for your vdo, it is short,simple and very effective.
Thank you for watching the lacking video. ^ ^
I am grateful if the video was helpful in any way. Come play often!
I saved your videos to train my body and get in shape. When I watch them, it seems easy, but when you try it, you will see if it is really easy! This is an excellent exercise! I'm 34 years old, 5'7 in height, and 95 kg.
Same Age, Same Weight, and' I am now 75kg, enjoy the video we will find it easy !
Bro start taking care of your health, good luck for your consistency.
It will become easy and fun when we exercise on a regular basis i.e 3 times a week or 5 times a week.
Go for bulk
Obese
Thank you for visiting my channel, which has many shortcomings. ^ ^ We will work harder to reward you with better content.
hello!!
i’m 15, and i’ve been doing this for slightly over a month now.
before i started, i was rocking an underdeveloped 4 pack (being generous lmao), and now currently, i have a 6 pack (although not as defined) with very solid obliques.
i know that this is barely the beginning, but i’m proud of the progress i’ve made.
thanks for you videos!
please it that real
@@abrishman6002You should do 2 vid of 10 min ABS wo, it'll burn calorie, and then ur ABS will be Visible, i've been doin those for months, and yeah my 4 abs are Visible, but its been 1 month i didn't do it, and the ABS start disappear because i ate to much 😂, so yeah its work. I just started again today
@@abrishman6002 yes, but i do this routine 3x a day, so that might have helped me.
Plus, i monitored my diet too.
Doss this work with a 12 year old? I want a 6 pack
@@TopGaming1286 Age doesnt matter here, it works, just keep it up and dont forget to look after what you eat too
Quick and effective 7 mons - thank you.
오 복근 만들려면 윗몸일으키기를 해야하는데 너무힘들어서 포기했었는데 한번 따라해보겠습니다!
부족한 영상 시청해주셔서 감사합니다. ^ ^ 자주 놀러오세요!
Day 1: Done (Re-Done)
Day 2: Done (Re-Done)
Day 3: Done (Re-Done)
Day 4: Done (Re-Done)
Day 5: Done (Re-Done)
me
D 1
D 2
D 3
D 4
D 5
Done
Results???
@@jamesmariamae-vlog9357results?
Hello,
I tried this workout today and it was intense but will be doing it every morning as it shall be part of my morning routine now.
Thank You!
How's it going? Did you notice any change?
@@AliAmmar-ik4eo how I wish I could send you an image!
Yes!!!
There are changes and now, it's twice a day for this exercise. It's on my morning routine exercise plus the Kegel exercise and before going to bed as well.
@@mohamedaliekoroma5040 best of luck keep up the great work! ❤️
I've neglected the exercises for a long time😢, but I'll come back strong and I hope this is a good start.
Thank you for visiting my channel, which has many shortcomings. ^ ^ I hope you can achieve your goal.
thank you very much it worked, I was able to get it in less than a month, I tried it 2 times a day 😊❤️
hello. Thank you for visiting my channel, which is lacking a lot. I am grateful if my video was helpful in any way. ^ ^
thanks for this! I've been foing this every other day, but both on weekends, I'd say I can feel and see the results, I'm going to keep this up and improve, thanks!
I am grateful if my insufficient video has been of some help. ^ ^ We will do our best to repay the interest of viewers with better videos. ^ ^
이거 봤으니까 운동 끝!
😂
Thank you i keep on working out
thanks for this
Great workout! Looks simple but I can feel my abs burning already.. and in only 7 mins! Thanks for sharing!
감사합니다 복근운동 열심히 할게요
2일차
끝?@@user-ft7cu6hr1d
3일차
4일차
와 이거 효과 직이네요 청소년에게도 직입니다 참고하세요
Great video! thanks for your share
I just wanted to know how often should I do this workout per week ?
If you do it every day, one set is sufficient, but if you are going to do 2-3 sets, we recommend that you do it every other day or every 3 days in consideration of recovery. And later, I recommend that you move on to intermediate abs!
@@Jaeho_Fitness okay thank you very much bro
@@Jaeho_Fitness But sir, one does not simply do one set, it is like eating only one peanut.
@@Naxx1404 He said one set if you are going to do the workout everyday and 2-3 sets if every 2 days
Wow, tienes un cuerpo muy fuerte y tonificado💪voy a intentarlo! ❤🙏
thank you! I will do my best to upload better videos!
Thank you very much for your training helped me a lot and I’m working on your videos now❤️ 감사함니다, спасибо вам большое❤️
😂😂 Wrote in 3 languages
Thank u man one day i will show u my transformation u help me a lot
Thank you for visiting the lacking channel. I think we can all get the results we want. We will communicate often in the future. ^ ^
First time doing this. It was hard but so worth it. I will edit this when I see major progress
did u see any changes?
Yeah
I will not do the exercises but I will save the video to see it because whoever does it is art. Thumbs up. 😍
Tip for max burn: for crumch and leg raises try to keep shoulder blades off the ground to squeeze the core even better
Thank you it's burning 🔥 a lot
와 맛있다 ㅋㅋ 제 루틴으로 바꿔쓰겠사옵니다
부족한 영상 시청해주셔서 감사합니다. ^ ^ 앞으로 더 맛있게 구성해보도록 하겠습니다!
@@Jaeho_Fitness 감사합니당 ㅎㅎ
Shoutout to all the girls checking him out😂😌
and guys
🤣🤣 I was even looking for his Instagram account🤪
How do you now 😧🤣
@@libulan8179 you mean gays!
@@musicfreak_8891 how do u know u didn't go to school😟😟
알찬 구성! 열심히 해서 복근 만들어보자 🎉
부족한 부분이 많은 저의 채널을 방문해주셔서 감사합니다. 자주 놀러와주세요 ^ ^
i got result in 3 days. Very effective ! newcomers should try this 👍👍
1 like = 1 push-up
I will truly be motivated
1like 1 push up per day?
58 pushups
You got this
175 push up
248
That's the same stuff I did to get abs In the first place now I'm just perfecting them cuz I forgot two exercises and he just made me remember those great job dude keep up the good work❤
is it really this fast like what they say?
@@officialjunkfat4229 bro consistency makes it even easier. It took me like 2 weeks to get them defined it's more like 7 mins daily
Thank you for watching my video, which has many shortcomings. We will work harder to greet you with better content. ^ ^
Thank you fir sharing🙏bless u and 👪 family with joy peace and happiness always keep safe take care love always from uk 🇬🇧 ❤ 💖 ♥ 💕 💗 🇬🇧
Thank you for visiting my channel, which has many shortcomings. I hope you are always healthy and only good things happen to you. Thank you from Korea. ^ ^
Just finished work out in Malaysia, damn so hard. This is my first day, I sweat a lot. Thanks for the vid. Tq
I think you did a great job. You have a very strong body and you do the movements perfectly. I can't explain it exactly, but from now on I will do my home workouts with you. 💪
same here
Thank you for watching my video, which I think is lacking a lot! I will try my best to upload better videos! Let's exercise together!
영상처럼 횟수는 모르겠지만 초시계 알람소리 덕분인 것 도 있고 따라하기에도 어려운게 아니다보니 운동하는데 많은 도움이 되고 있습니다. 운동할 때 마다 매번 영상 틀어놓고 하는데 한번 하고 나면 땀 뻘뻘 흘러서 개운하고 뿌듯합니다ㅎㅎ
부족한 영상 긍정적으로 평가해주셔서 감사합니다. 많이 못해도 괜찮습니다 수행하신다는게 가장 중요하니까요. 더 좋은 영상으로 보답해드리도록 노력하겠습니다. 자주 방문해주세요 ^__^
재호님 영상 보고 2주간 실행 했습니다. 따로 하는 운동은 걷기운동이랑 윗몸일으키기 그리고 영상 따라하기 반복 했는데 조금씩 숙련된 자세랑 횟수를 더 늘리기도 하고 제일 걱정했던 뱃살 문제도 많이 개선 되었습니다. 헬스도 안 다니고 과연 이게 될까? 의심도 되었지만.. 역시 해봐야 안다는 말이 괜히 나온게 아니더군요.. 앞으로도 꾸준히 운동해서 건강한 몸 되겠습니다, 감사합니다!
透過這兩個月的鍛煉，你的身高有成長嗎？
I just found out this video and I still making progress. (Slightly having a belly) and I still feel pain, but this motivation. I think I can be able to progress myself for a better body ;))
1일차 완료 🎉
great workout 🔥🔥
🔥🔥
I just turned 67 years old in July 2. I got no packs at all. I believe it is going to take more than a year to get what you got. Starting tonight with those beginner exercises and will do 100 squats a day (got chicken legs). New subscriber.
It's never too late, just believe in yourself
Thank you for subscribing to my channel and watching the video. As mentioned above, let's exercise together and enjoy a happy and healthy life. I will also operate the channel with that attitude!
I’m 66 and trust me it’s possible diet sleep no alcohol no smoking . My picture is this year .
Hi, I'm 60 I have no big belly but I started when I was 58 I stopped eating sugar, carbs, and alcohol and people started seeing my body change in less than 3 months., now two years later six packed big arms, amazing body.
@@davidjenson7773 wow super body
I guess I need to try it now, thanks
Am starting and let's see the progress
Thank you for visiting my channel, which has many shortcomings. Please come visit often ^ ^
Aight man, imma do this for 30 days
And if this worked out for me, ill be doing this workout probably for the rest of my life.
is it worth it? after 30 days?
@@arinbiswas4100 yesss
저하고 동명이시네요??
새해 복 많이 받으세요
구독 하고 갑니다. ㅎㅎ
부족한 채널 방문해주셔서 감사합니다. ^ ^ 새해 복 많이 받으세요!
I will follow you for month from today onwards if i get any result i will be thankful to you 🎉
Well, I’m impressed as my body Good job making the videos Make some more
Thank you for watching my video, which is very lacking. ^ ^ We will work harder to greet you with a better video.
Really nice Workout, sadly i lost so many weight that loose skin made it improssible to see gains, i still keep training 😁
Thank you for watching the video. I think it will get better. Let's exercise together
Maybe you should try diet plan of calories surplus
Спасибо тебе большое)
Мне очень помогли тренировки, я смог сделать пресс за 3 недели😵💫 Было тяжеловато, Я увеличивал нагрузки, но справился)
Продолжай в том же духе)))))
Результат того стоить?
@@rasoolsky8244да
I’m szIZn the middle and I always feel the burn and I’m actually writing this while doing the plank twist.
영상 잘 봤습니다! 7분 짧은 시간임에도 너무나도 알차네요 감사합니다! 그런데 혹시 목에 힘이 안들어가게 할 수 있는 팁이 있을까요? 끝나고나면 복부보다 목이 더 아픈 것같습니다ㅜㅜ
Thank you for your video training, I feel so much changed in my life and my health, feeling better than yesterday, very much thanks to you 🙏
Failed doing this once about two months ago. Will never let that happen again I’m on day two of my journey and my abs feel amazing. The burn is crazy for just seven minutes. I’ll make a update in 28 days
update us now you still at it?
@@nesouas3642 I still am so far it’s been working out and can already see improvement
proud of you man! just started yesterday and hoping it turns out well for both of us :)
Okay we will wait for your update :)
Hope you come back soon😂
Don't give up, it's almost time!
You got me sweating crazy Ty for the workout I did it for 2 days and the results are good enough
Thank you for visiting my channel, which has many shortcomings. ^ ^ We will work harder to greet you with a better video.
I'll start doing these exercises tomorrow.
Thank you for visiting my channel, which has many shortcomings. Please come visit often ^ ^
Thank you so much bro.. I'm doing this workout from past 1 & half week & it actually works my abs visible now a little 😅...💜 thanks for this workout ✨
Thank you for watching my insufficient video. I'm grateful if I've been of any help. ^ ^
@@Jaeho_Fitnessbruh what you mean insufficient?? Do you know english? It means not enough. So this workout is a lie? Means doesn't gey you an abs or something? Please explain because I've been following this abs workout lately.
@@invisiblecurious856 Compared to videos on other channels, the resolution and additional explanations are lacking, but I would like to thank you for visiting. ^ ^
The results of exercise may vary depending on individual performance ability and body type. Once you feel comfortable with this routine, I recommend that you try the intermediate and advanced routines as well!
@@Jaeho_Fitness forgive me If was wrong. But I still perfecting this abs routine. I don't think I will move to your other routines. This one quite draining energy, although is not making you blacked out.