MY GYM ROUTINE | 6 PACK ABS WORKOUT
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- Опубліковано 7 жов 2024
- My Gym Routine for gorgeous 6 Pack Abs in time for Summer! You guys have been asking me to film this for SO long and as I recently changed and improved my routine I wanted to share with you my Ab workout which has NO Ab crunches! I can't wait for you guys to try this out and send me your Ab selfies! Enjoy! xx
Get your copy of my 12 Week Transformation Ebook 'Get Gorgeous' here: carlyrowenasho...
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WORKOUT ROUTINE:
1 - Hanging Leg Raises 15 reps (3 - 4 Sets)
2 - V-Ups 15 reps (3 - 4 Sets)
3 - V-Ups with weight (2.5kg+) 15 reps (3 - 4 Sets)
4 - Hanging Side Twist 15 reps (3 - 4 Sets)
5 - Weighted Side Bends 15 reps each side (3 - 4 Sets)
6 - Lying Leg Raise 15 reps (3 - 4 Sets)
7 - TRX Atomic Pushup 20 reps (3 - 4 Sets)
8 - TRX Hillclimber 40 reps (3 - 4 Sets)
9 - TRX Pike - 20+ reps (3 - 4 Sets)
10 - Bosu Ball Twists 30+ reps (3 - 4 Sets)
11 - Bosu Ball Spider Crunch 40+ reps (3 - 4 Sets)
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L I N K S
Subscribe: www.youtube.com...
Blog: www.carlyrowena...
Instagram: / carlyrowena
Twitter: / carlyrowena
Facebook: / carlyrowena
Email: carlyrowena@me.com
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F A Q ‘ s
Q: What camera do you use to film?
A: I film my videos with the Canon 600D (rstyle.me/~4na6C) and my Vlogs with the Olympus Pen (rstyle.me/n/xec...)
Q: What lighting do you use?
A: I use natural lighting and a softbox light: (rstyle.me/~4na6a)
What editing software do you use?
A: iMovie and Final Cut Pro
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Thanks for watching! ❤ - Навчання та стиль
THOSE ABS DOE
Inthefrow Oh you
It's so refreshing to either see new moves or to be reminded of moves you've forgotten by other youtubers! Thanks girl!
+Vynnessa Alease Yay! xxx
hey how you doing carly i have a question well first i wanna say ur stomach is very nice i am trying to get mines like that and i added u on fb do you check your messeges on fb ? but my question is do you believe in taking supplements for belly fat ? and what advice would you give me
PYREX KID 09
Atomic push-ups can also be done w an exercise ball under the feet if you have no cables
awesome thank you.
Took me a month to get abs. I had to stay consistent doing them three days a week. Very intense ab workouts though.
Thank you so much xxx
Ivy Rosales z
+Edwardo medina.. yes?
What workouts did you do
Lots of intense ones. The harder the better. Mostly planks variety, scissor kicks, leg drops, bicycle crunches, those at just a few and I ate really clean.
Six? Girl, you know that's an eight-pack, get outta here.
@@LigerOfFortune It's not just when praising one another. They do that their whole life.
@@LigerOfFortune 2:11, count her abs. 4 on each side = 8 pack
@@asitennakoon8518 what is it with men being petty and annoying?🤔
@@i.need.a.new.nickname we all have our weaknesses i guess 😂🤷♂️
Steve Hunt finally a guy who isn’t so negative😂
Oh my word, Carly, it must take a lot of dedication to get to the point of make this look so effortless - this puts my workouts to shame! Guess I better keep practising in the hope to be half as good as you :)
FashionRocksMySocks Your workouts are fantastic! We need to work out together xxx
It's amazing how you can see your abs tightening as you do the exercises! You really inspire me to exercise and be fit
you look AMAZING (body goals) -
ignore the weird sexist people saying you shouldn't have a six pack because you're a girl eye roll
99% of us think it's awesome that you're inspiring women to be physically strong and to love their bodies!
frankietakesphotos Thank you for being such a beautiful person, day made xxx
frankietakesphotos Other people can say the same thing about you too that you are weird and your opinion is weird. Just because many people are not into bony, shapeless and muscular bodies on a woman doesn't mean they are sexist. Probably they just like shapely, hourglass bodies. Nothing wrong with that. And there is no way you can talk about "99% of us", first of all, who are "us", who are you representing. You cannot come up with percentages like that out of thin air. Shows your intelligence.
Thank you for finally posting a Ab workout that does not take years to do but is effective. So many people post ad workouts consisting with a thousand exercises!? You look great!
I did this yesterday and I already felt the burn with the first routine.
i did your leg+butt routine yesterday (and adjusted it to my own strength) en basicaly can not walk anymore ;'). this one looks really nice as well, i am going to try it out! i was wondering: how do you rotate between your three workouts? leg/butt, restdat, upperbody, restday,abs, restday? something like that? i find it quite hard to decide how many times you should do a workout.x
Agree! Answer please!
Indiraax you definitely want to give yourself some space between doing the same exercises to prevent a plateau, and looking at those abs it looks like she probably works out 5/6 days a week tbh
Indiraax daa
Holy shitballs your abs are impressive!
NannaLaurie Hehe that made me laugh - thank you! xx
Carly Rowena You have the perfect amount of belly fat and abs... not too much not too little...
I wish I could just fly over there and train there that would be easier... I could be much quicker but alas I can't
Before start of exercise ,you should have posed straight in front of the camera . You have got a good body .
MC azimi j
2:49 lady leaving is me
+Gabriella S LOL
Quik weight losing information is compiled for you, go to plus.google.com/104869733742769319871/posts/RHHCd4w497i
what ? I do not get the joke
+GamerGurl muy y red un vklñ?
Get outta here, really?! Haha what are the odds? Awesome!
I admire your commitment Carly to taking care of yourself. Your hard work certainly shows.
+hockeydave3 aww thank you so much xxx
Thanks, girl! I got tired of my ab routine, wanted to explore more at my gym, and I think this will help me get rid of stubborn lower belly fat. I'll be watching this again and again!
Omg I love this so much! I'm only 13 years old, doing these exercises and I am actually seeing really really faint abs. Thx!!!!!
i'm going to need to do this tomorrow.
Aja Dang Let me know how you get on xx
DAMMNNNNN!! ABS for dayss:))) LOVE THIS VIDEO!
Rose Kimberly Ah thank you!
I finally got the courage and signed up for the gym and i LOVE it! Its so much fun and i already see changes in my body! I love your workout videos because you give lots of varieties and show the proper form to reduce injuries! Thank you for your videos!!!!!
+Sarai Veliz Yay! Oh you're going to love it xxx
i only just started caring about abs as people in my changing rooms in pe during school laugh at me, it is now only 5 days later! and i am already seeing a massive change i can’t wait to go back to school once completed and it shows tysm for this video it’s so useful
Did you do these workout from this video?
Someone once told me girls can't get abs this is proof that we can I'm going to do this workout ASAP !
Knox Pieroni i mean women can get abs but it’s just more difficult for women to get them than men.
We all have abs. It's the 'making them visible' is the hard part especially for women.
It's not about gender anyone can have abs and don't believe those people who say you can't get abs
@@ultimateroxas99 I am a man it was very difficult to get abs after when I bulked
@@ramvinayak3035 well sir, it is certainly more difficulty for woman to get them since we need 18-20% fat to function properly (period etc..) and abs pop at lower percentage
Has more abs than me *cries in corner*
I feel ya xD
Daniel Pletikosić same😭😭😭
I think she has more abs than 95% of the population!
Daniel Pletikosić everyone has the same amount of abs it's just how much shows
Anna Ericsson Because modern feminism has devolved into a cancer. Back then it was about equality, now it is about superiority where the only way modern feminist seem to know how to empower themselves is at the expense of men. I'm guessing that's why most people look at feminism as a bad thing
girls with abs is the sexiest combination ever
+Rayane Kab i hate it y.y
+Rayane Kab I usually do some movements in the clip, I hope I will be sexy one day :v lol
+Irene Bradley good luck
+Ninja The Ultimate Media You mean like reduce the size of the breasts or doesn't make them saggy?
It's really not. Too masculine. Reasonably toned stomach is better. If you're going to seriously work out, then big thighs/ass is far more attractive.
Such a pleasant voice to listen to. Usually I only follow guys fitness programs but this looks pretty darn great!
+Generic Pop-Culture Reference Mc Arrowtotheknee thank you so much xx
I am so doing this exercise everyday from now on. It's PERFECT, because all the equipment used in this video, I have in my home gym!!!
Oh amazing xx
Cadence Molnar
every second day is best your body needs rest
Holy moly your abs are incredible! I know I day that all the time but seriously they are to die for!
SUCH a pro!! You make it look so easy, I'm going to have a try.. do you have a whole day dedicated to abs?xxx
MadsDiamond You can totally do it, yes it's my workout once a week xx
thank you for the video.
I prefer ab workouts that don't hurt my neck after a long while so this helps a lot.
Great body by the way.
I'm a girl who's trying to find a good combo between calorie cutting, lifting, cardio, and bodyweight...I don't see a lot of girls with as much ab muscle as she has. She's an inspiration!
Carly! I would just like to say thank you so so much for all of your gym work out videos and etc. you've motivated me and helped me build more confidence. Now I just want to excerise a lot more!
ABS-olutely love this Carly!! See what I did there :) I can't wait to try this workout!
+LoseitlikeLauren You legend! xxx
You deserve way mote subscribers!! You're editing and content is amazing!!
Thank you so much xxx
This inspired me so much!! Love your vids carly! X
Thank you so much! Love you!
Kezia Eniang
I got something inspiring for you...
Nasty forYou tf? Dude this comment is 2 years old
Dominatrix 333
Dominatrixy, so is the reply....bot generated.
Since you’re here, let’s hook up, going to Barbados next Wednesday through that weekend..
Jesus! The difference in definition of her abs from beginning to end of this video! Stunning!
I know I am adding this to my workout routine!
Thank you xx
love it...this goes to show that you really don't need equipment to give yourself a good workout...other than the hanging bar (available at the local playground) everything can be done in the house or at the playground; if you don't have weights, jugs filled will w/water or sand or bags/backpacks w/soup cans will serve a similar purpose; I will incorporate some of these into my next HIIT workout....cheers
So happy you enjoyed it xxx
My newest goal is to get abs and this routine is going to be mu holy grail lol! Love this you look absolutely stunning. Hahah to the don't get a wonky body, I cant even imagine what that would look like.
+Erin Henry (erinmayfitness) You will look incredible! xx
did it work
Lol, this doesn't surprise Me because some Women or even just people of both genders male and female actually look Better on there before photos while others actually looked better on their after photos...But there are also some people even look Good in both photos, some better Pumped and some better Ripped...But, most people look better in a regular-body/form-appearance, but She actually looks good in them...She's actually a great example only for the people who are interested in this kind of body-appearance and a great Motivator too...Carly, i've just added your video to My/UA-cam-Lists.!!!!!
Your body is INSANE!!! You go girl !
You are too lovely, thank you!
Idk why UA-cam recommended this to me i am not even subscribed that might be a sign that i should actually work out and stop eating and sleeping all day 😂 great girl thought ❤️
The atomic push-up and the Pike are my favorite. Moving through exercises only taking rest as you needed works well for to create the challenge. I fall-over in some exercises every now and again too.
Love these! A few I hadn't done before like the spider crunch! Thanks for this video 💪🏼😊
Damnnnn, that 6-pack is insane!!!
iloveu975 That's so kind of you, thank you xx
I'll have to try the cable side bends, I always use plates and never tried with the cables!
Your body is total goals 😍
Thank you so much for making this. I've found the atomic push ups and the pike the most useful. I'm still not fit enough to do even half the reps or sets you do but I'm starting to see my oblique muscles and even a little two pack on days I'm not bloated/ eaten too much. I've only been doing these exercises a month.
You can do it keep going xxx
i tried to like again after revisiting this video. have recently started working out again so this will be incorporated into my back routine today and always! woop woop.
Stomach goals💪🏽💪🏽💪🏽😍
+Amy victoria Thompson thank you xxx
+Amy victoria Thompson hi guys, the greatest results that ive had was by following the Toms Magic Shortcut (i found it on google) - I found it the no.1 resource that I have ever seen.
+Mila Jovic Good info the best info that I have ever had was with the Toms Magic Shortcut (just google it) - I found it the most useful resource that I've tried.
I know right so jealous! 😍
+Noobofalltime same
Abspiration right here! Can't wait for the day that I can get back to exercising properly again! In the meantime I'll just root for you, haha :) your hair is looking extra lovely at the moment, I love the length and colour! And dat sports bra = ♥
Meg Says Thank you so much, i was literally thinking today how much it needs dying so thank you thats just stopped me spending money! xx
Carly Rowena anytime! Aww, no worries :) it looks so nice, perfect for spring :) x
Can you do a running routine & tips??
Jocelyn Brooke check out my channel for running tips :]
Awesome video! I love how straightforward and informative it is!
thank you so much xxx
One of the best ab workouts I've seen. Thanks
That's so kind of you, thank you xxx
though it was a cocky video at first, but u surprised me! easy explained and nice exampled, ur great
+mariyana branzburg oh thank you so much - i never want to be cocky! xx
Dope moves!
Millionaire Hoy Thank you xx
Holy smoke, you have better abs than most male amateur bodybuilder including me. Nice work!
the hangin leg raise and the v-ups is very good for girls, since it targets the lower abs you are doing the right thing there. running like 20-30 mins is also quite effective since it hit the thighs, buttocks and lower abs
what else can I add,
professional and effective. you're the best!
hey Carly I have a question... what made you want to get a 6pac like the one you have? usually women tend to only go for a faint 6pac if that makes sense to you?? again, it's a great stomach, great body
It's only cut like that during excercise. It will be smooth and toned at rest
Genetics
I wish they would stop with the hype, and instead get everyone to understand you dont get a six pack abs by doing crunches, or situps, legups or what the heck ever. we all have abs under the belly fat, genetics is what will make those bad boys a certain way/ shape. Abs start in the genetic department, and move to the kitchen and are well defined with hard work. Not some gimmick. sfczd sdvsv you are absolutely right....GENETICS!
Jai :)
Jai.,I've herd some shit but you my friend should win a prize
body goals ^^
Fiona Fionna Day made xx
Can I ask, at what age did you decide you wanted to be a healthier/fitter person? I'm 18 just now and I'm very average. Not very slim but not big either. I'm really into the thought of being fit. The only issue with me is that I think of how long it's going to take me to get to that body that I want. Do you have any tips for motivation? Also. Your my body inspiration (:
+Becky Mitchell The younger you start, the better it will be for your future health. You say you're average in physical appearance, so if you put in the effort (maybe 4 days maximum per week) you could easily have a very fit looking body within 6 months or less. There are lots of tips for diet plans and what to eat too, and what you eat is the most important thing as it will be impossible to get a fit looking body if you eat junk most days.
you are AMAZING!! I use most of your videos for my gym routine.. love them and i feel it has a made huge difference..thank you
+sithana ismail Oh I'm so glad xxxxx
Thank you Carly I will definitely try these ab workout tips on my next ab day workout routine.Thanks!
You're so welcome xxx
how long did it take to get abs toned like that
DO YOU TAKE BREAKS IN BETWEEN? HOW MANY TIMES A WEEK YOU WORK ABS? GREAT VID, I JUST SUBSCRIBED!
Those leg raises especially with the weights, TRX, and all you're workout aren't working on only you're abs. You are working on ur pelvis hip flexors, legs, back and everything else (core) but abs. when you do those exercise you are only pulling you're abs one way. A real abs workout would require small movement like the dead bug exercise and really slow steady pace.
Cheers man. Any others you would recommend? I'm 15 and looking to start some beginner exercises.
marlin simon I'm not disagreeing with you, but if you keep your core tight while doing those movements, would it not also work out your abdominal muscles?
This is the 1st video that saw from Carly and I was hooked. I lost over 3 inches just watching this video. I did hanging leg raises, V ups, and lying leg raises. It will take time but you will see results.
SO proud of you!!!! xxxx
Been looking for an ab routine and this one looks like a killer! Hope I can get up next day! Thanks.
+Jun Leal Yanome Let me know how you get on xxx
+Carly Rowena Hello! I will surely let you know on my results. Thanks for sharing your workout. Cheers!
really kewl, to see your abdominal muscles flexing...to see which ones are being targeted with each exercise...is good. Cheers ;-)
Q: Which is more effective for a beginner....doing the 15 Reps per set or doing a 3min per set ?
Girls with sixpack is are actually attractive
+Snorre Hanisch Thank you so much x
yeah
Healthy is always sexy.
Joel Oliver.
Yet there are loads of women who have achieved them without the use of them. It's simple science: everyone has abdomibal muscles, and all you need to do is simply work on ridding body fat and then building them up.
Joel Oliver lol you can get a six pack without steroids fat ass.
Hi Carly ,may I ask you how long took you to achieve those 6 packs?
I knew there were other people out there who would know exactly what I am talking about! Your channel is dope!
I already do ab exercises, and I change them quite often (as everybody should with any type of routine), but some of these are a nice variations that I will include.
+morph _ thank you so much xxx
Damn I wish my stomach looked like yours!
+Amberly love it will!!
Amberly love
Start doing and stop wishing
thats good plz let us know also about diet because abs are made in kitchen -80%.
Wrong. It depends on the person.
It's my second day of the gym today, and I was winging it lol. There's all guys in the weights section. Thank you for doing this, so glad I found another girl in this section of the gym :)
+IdolEyes84 well done!!
Finally, I found your channel! I was on a quest for a good ab routine, and this is more than good. I can't wait to try it!
So happy you found me xxx
Loved it! and she has amazing abs. but i'm sad I can't do all but one of these at home...which is why im on youtube. I am a Mama and cannot make it to the gym :-(
+Monica Palombo I'll create some more for you! xx
Same here😅
wow how i wish i have like this also
i need to get this body too for good looking and healthy lifestyle
rushell danton you can do it xx
I hope so thank you ROWENA:)
GOD BLESS YOU ALWAYS..
Hard work and dedication with some pain comes strength
mann i want those six-packed so bad!!! it looks so good on you
Abs day for me tmr. This set of work outs are perfect!
Hanging leg raises, V Sits, leg raises are all hip dominant and the leg movement in the TRX and bosu ball exercises make the exercise easier than it would be just holding your position. Planks, side bend and cable twists are you need, oh and dead lift and squats.
+gingerbreadboy Thank you so much for your opinion however i have found this routine has worked extremely well with my clientsxxx
really very good gorgeous 6 pack
What if your legs get tired while doing these things? Mine do, especially with the first exercise.
It's most likely that your legs aren't used to it
how long of a break inbetween sets.
depends on you. not too long so you're keeping the the muscles pumped, but not too short so you can finish all the reps on a perfect form. try and learn.
Generally on training abs, as little as possible. Why the heck am I even here?
Omg your body is INSANE!👊🏼 serious motivation xx
There's a TRX set and bosu ball in my workplace, will be sure to incorporate these moves when I have access to them☺️👍🏽 very helpful, thanks Carly!!!
+Rachelle R awesome, let me know how you get on xxx
It's unfortunate that this is all done in a gym. Need one for at home only.
+rockstar nurse you should head to my IG I have lots!
ya it would be better at home. still I like the video!
Try Calisthenics its basically training without weights at all and no equiptment only using your body weight
2:46 is a bad idea for females and males it thickens the waist you can see Carley is more of a H block than a V mid section (Paige Hathaway also) it's a mixture of genetics and doing these weighted side bends. A much better alternative to work the obliques without thickening the waist is an ab exercises with a twist. Like decline sit ups with a twist at the top.
+Mind Gains Well, what are some workouts that don't thicken the waist??
+Alexandria D as long as it doesn't work the obliques
+Mind Gains Are you stupid?
+DawgFL Sorry you must have far superior knowledge - please correct my low level thinking oh intelligent one.
I'm clearly incorrect on weighted side bends ruining a V taper due to increased muscle mass around the waist giving an appearance similar to love handles.
I must also be incorrect on oblique muscle fibres being stimulated with rotational movements and isometric holds i.e. wood chops and side planks.
Dammit I'm such a fucking idiot.
+Alexandria D Wood Chops, Side Planks, Cable Rotation Twist, Sits ups with a twist (think right elbow to left knee as you right up and alternate)
How long did it take you to earn abs? I know everyone is different but I asking Carly specifically
Everyone has abs just need to lose enough weight to see them.
if you don't much belly fat you can make them visible within 1 month, 2/3 days a week training,but it's also about nutrition, it would help a lot more if you stop eating bread or any pastry ...
I'm a guy, and I used to be very very thin and I didn't have visible abs. I had to work out for them to start showing.
Everyone has abdominal muscles but they aren't defined enough to see the muscles. They have to be worked out like any other muscle. Everyone has biceps but just being skinny doesn't mean you have developed bicep muscles that are visible.
or grow them
thank you for this video! IT IS PERFETC!! NO talk, ALL show!
Please more of these workouts. I just loved it.
Link to the bench please. Very nice thank u
It's all about your body fat, man.
you can have low body fat and still no good showing abs, you need to train them hard too! yes some people are generictly blessed and have toned abs quicker than others
Devadvo no it's not an excuse genetics play a huge role as to what your physique is gonna look like there are many guys and maybe some girls that run steroid cycles and their physiques look like shit compared to a natties with good genetics
You can be as low body-fat as you like, they won't _pop_ for most people if they're not trained. So yeah, get down to a low body fat % and then do these sorts of workouts.
NEVER do side bends... I hate it when I see people doing these, they are a waste of time and amateur. If you want a V shape do not do side bends, hence why she has a 'wider' look to her rather than a V.
+Kevin Condna I agree with you that Side bends for most don't work unless you are actually feeling your muscles engage, these have always worked well for me but are not for everyone x
+Kevin Condna Done properly, weighted side bends are an effective isolation exercise for the obliques. Perhaps you are saying development of the obliques is ineffective for female aesthetics. I don't know about that. Carly obviously knows what she is doing.
+Kevin Condna
Her "look" is due to the natural hip bone structure she was born with.
It has nothing to due with the exercises she does.
Doing bicep curls will bulk up your bicep muscles, doing side bends will bulk up your obliques. If you desire a wider look due to bulkier obliques then have at it, if not avoid focusing down on bulking up the obliques from side bends, instead step up your shoulder and lats workouts, and just work on the rest of your core and focus on lowering your body fat, this again is if you desire the V taper is all I am saying. She looks fantastic don't get mr wrong, but often the average person thinks getting a V shape is a product of simply doing side bends to cut luv handle fat which is not accurate.
💯 agreed
Followed this with my gym partner today to mix things up - really enjoyed it, nice new challenge! Not used the TRX bands before, glad I gave them a try, will definitely be using them again. Thanks! :)
+Rachel Birmingham so happy you enjoyed it! xx
All the gymming routine shown on here is just working awsum with me. Thank you you tube.
+poulami lahiri you're so welcome xx
Carly is hot. Why is this the first time UA-cam is recommending one of her videos?! Fitness knowledge AND get to see a hot chick working out? Sign me up!
Aw thank you so much! So nice to know i've been featured!
I want these abs so bad
Guys I can feel my abs I always work out but I hate cardio so I'm like ummm nooo
They're coming! xxx
Carly Rowena yea I just really hate cardio that's why I don't have abs other wise I love other workouts like the ones you demonstrated
Chloe Haas me too it's so annoying I would do these all day if i could but hate cardio even though I'm a dancer 😂😭
@@chloehaas2592 try shadow boxing its a lot funner than running and it actually works out your abs a lot!
Look at Carly's abs moving.. omg, goals! ^^
Great workout as well, totally going to crush this (try to) tomorrow!! :)
Thank you Carly for making me start my weight loss program at the moment. i love your class routine, food you've always eat to reduce weight. I can't wait to see myself loosing as much calories as possible.
Aww you are so welcome xx
leg raises without a flat back on the ground? not the best idea. perhaps you should slow the reps more down and dont haste through the set
i do it with a flat back normally, keeping my arms tight and flush on the floor, I would breath out as I leg lifted and breath in as I held it above the ground for as long as I could. My tummy literally was flat within weeks (I've always done this, but intensified recently). However, I started hearing this clicking sound, and being worried about it, and it didn't feel as comfortable anymore, may be because the sound made me so. My family practitioner doctor says checked, and says it's nothing to worry about, and will go away, but I'm not comfortable, stopped doing lifts, and am looking for alternate exercises...can someone throw some light on that 'clicking' sound??