Complete Abs Workout in 7 Minutes (Make a Six Pack in 2 Weeks!) | 6 PACK ABS WORKOUT
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- Опубликовано: 12 июн 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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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
Day 1 : ✅️ of 2 weeks
Sry I didn't come back but I completed it and here are the results
I have more defined ab lines and I lost 1-2 inches of my waist, I never thought this video could change my life, thank you soo much ❤️❤️❤️
You mean this worked ? Your ab lines are looking????😗
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
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❤
"나중에 볼 동영상"
This is so much better than all the videos I watched
@@katlegokarabomotshabi8942😊
(평생)
Watch the movie later 😂😂🔥🔥
뼈맞아보렸다
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.
^ ^
틀어놓고 어설프게 따라하는중
Increase the difficulty by playing it at 0.75 speed.
Thank you for visiting my channel, which has many shortcomings. Yes. I think it's a good way to increase exercise intensity in that way. ^ ^
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😟😟
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!
Does this work like I’m slim like I’m 6 feet and 54kg idk I still have fat around stomach I was wondering which excersice to do to get abs do kpop Dances everday as well
Thank you for visiting our channel, which has many shortcomings. Since the appearance of the abdominal muscles is greatly influenced by the body fat percentage, if you maintain a body fat percentage of around 15% and continue abdominal exercise for more than 3 weeks, you can expect the definition of the abdominal muscles to improve. In terms of weight-relative-to-height, you seem to be underweight. For now, I think it would be a good idea to increase muscle mass through sufficient nutrition and full-body strength training.
Kpop legend
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
Im doing this now almost a week, and i can see progress already! Thanks a lot for this
were u fat or skinny before u start this workout?
@@konto8638 If the bro is fat, he won't start getting results in a week, he's thin so have a nice day
@@mehmetzzz oh ok
Thanks for watching the video! I will try my best to upload many good videos!
@@konto8638 i was average
When i'm doing this workout my abs is really burning great video my dude💯
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
真的有效果嗎？
@@xuanfeng5086 我覺得有 你可以試試看，這版主 有很多訓練影片 你可以自己做一個YT影片播放 慢慢加強 我目前已經增加到 四部了
@@jianrong0513 了解 你一天做幾組呢？
@@xuanfeng5086 四部影片 一組 ，接近一個小時
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!
1일차 완료 🎉
2일차는 어디갔어요? 2개월짼뎅....
I believe the diet is important. Calories deficit is crucial here, we all have abs, just that they are covered behind a layer of fat. Lost the fat and keep working out, that is my motto now ever since my shoulder injury. Thanks also to Jae-ho for this training video. It hurts like hell!
Yeah, but abdominals are a muscle as well. Training them once in a while will increase their size and visibility. Then a caloric deficit will reveal more of them. This is why my abs are still visible during a bulk. I’ve gained about 10 pounds and tend to retain the weight around my stomach. Given the unfortunate circumstance, my abs are still visible because the muscle was trained.
Diet is key though. Let’s continue to work hard for these abs 😎
But if skinny and still don't have abs?
My question is, i'm 68 kgs and i wanna reach 73kgs so i'm in a weight gain right now, can i still have abs while doing my weight gain?
Yes I have abs for days, underneath the layers of blubber!
This is really helpful to me, thanks for uploading this video.
I think it's really effective
Day 1-✅
Day 2-✅
Day 3-✅
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
Perfect,no equipment needed, can do on free time at home..will definitely try this out🤙
@@user-ub4ee7zw1t 💀
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.
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.
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
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
I now do this twice a day every other day and once a day every other day - it is the perfect amount of time and straight to the point with no messing around ❤
Did u see any results??
@@mahadsheikh337 Yes - I didn't develop a six pack, probably because I didn't change my diet (which is generally healthy, i just didn't cut quantities) but i went from having abs only when strengthening my core to a difined 4 pack
thanks for this
Thank you so much, will try this in the future
People don't forget as ur doing this make sure ur in a calories decifit. Cause if ur not all ur doing is making ur core stronger but ur not really gonna see a six pack. Ur diet is very important.
I'm just a 13 years old and this video got me abs in 3 weeks, thanks a lot! My only goal is the chest and the shoulder and back (abs and arms completed)
how many times did you do it in a day?
@@nidhisaroj16 When i was a beginner i do it 1 time a day, then after 1 week i dont feel alot of pain anymore i made it 2 times a day [morning and afternoon] just to increase the abs to be visible
@@MaxKuboomyt1229 ah thanks also was this the only workout you did?
@@nidhisaroj16 sometimes I add more exercise which is its in this channel
Can you show me how the result is going?
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 ❤
이거 봤으니까 운동 끝!
😂
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.
Gracias por la rutina ! Sigo entrenando contigo !💪🏾
Do you notice a change in the result?
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. ^ ^
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 .
Thank u for this I can already feel my abs coming ❤❤❤
How is your abs condition now?
yeh how is your abs condition now
이건 저장하고 매일 보고 해야겠다 👍
You mean do it every day 😂
I’m szIZn the middle and I always feel the burn and I’m actually writing this while doing the plank twist.
que buen video , gracias por motivarnos .
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
Day 1✅
Day. 2✅
Day 3✅
Day 4✅
Day 5✅
Day 6✅
Day 7✅
Day 8✅
Day 9✅
Day10✅
👍
잘보고 따라하고 있습니다
بدات اشعر بتغيير رغم ان التغيير ليس كثيرا لكن امر يحفزني اكثر ، هذا اليوم التاسع الذي اتمرن فيه وساضع هذا التعليق للذكرى ، الساعة ٩:١٨ صباحا وانه يوم رائع ✨
ماتشي ماتشي عربي
7일차인데 배가 더 선명해졌어요 더 열심히 해서 효과 보겠습니다!
멋지십니다! 열심히 배우고 갑니다!
나는 당신의 비디오를 좋아합니다. 계속해서!
Great job. Thanks from Brazil
Obrigado por assistir meu vídeo! Obrigado Brasil!
Watching this video at 3 am while eating a cup of noddles and planning to do this exercise.
good! Since I ate, I have to work harder!. Let's make six pack abs together!
미쳤다....땀 개남..배 디지게 땡긴다ㅠㅠㅠ감사합니다ㅠㅠ
아직도 하고 있으세요??
복근 너무 맛있어요❤
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 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..ٖ!
Tip for max burn: for crumch and leg raises try to keep shoulder blades off the ground to squeeze the core even better
7일차! 친구들과 여름방학때 계곡 가기전까지 복근 만들겠습니다!😂다만 궁금한게 있다면 호흡법이 궁금하네요 ㅎㅎ
저 믿고 오늘부터 시작합니다 응원 해주세요
I am sure you can
할수있어요
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
The music during this workout is on another level, great job on the video brother🔥 what type of music is this?
Today i start these exercises ❤
I make an update after 30 days
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
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!
1일차: 완료
동기부여해주셔서 감사합니다❤
부족한 부분이 많은 저의 채널을 방문해주셔서 감사합니다. 자주 놀러와주세요^ ^
7번을 투자해서 저런 몸이라면 지금당장 시작하도록 하겠습니다! 좋은 영상 감사드려요!!
ໃນີ້ຳຮຳເຳຮຳີຳຮ😢😢
저건 웨이트 하는 몸인데
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。
Nice tutorial, very informative ❤
Thank you for watching the lacking video. Come visit often ^ ^
아주 좋습니다 ❤❤
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
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.
Thanks sir Day1 completed.
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! 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:)
Ya after the exercise feel so calm
7분 루틴 18일차 아 오늘 너무 피곤해요
I did the workout with you, but it kind of does not feel like enough but i plan to do it every day. I like the mountain climber workout the most. With the other workouts, they just feel to uncomfortable, i think if i was more flexible or something it would have been uncomfortable but i will get use to it, i guess.
Mountain climber is a great exercise. I also have a bad back, so I'm saving my body and exercising. I'm going to upload a type of exercise that doesn't put too much strain on the body. Let's work out together and create the look you want
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. ^ ^
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.
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. ^ ^
Great workout! Looks simple but I can feel my abs burning already.. and in only 7 mins! Thanks for sharing!
Great workout Boss i love your ABS workout it motivate me more to do more in my channel thank you boss
Вернусь через 2 недели напишу результат ❤
11일차 완료🎉
알찬 구성! 열심히 해서 복근 만들어보자 🎉
부족한 부분이 많은 저의 채널을 방문해주셔서 감사합니다. 자주 놀러와주세요 ^ ^
저는 베트남에서 왔어요. 영상 감사합니다. 인생의 성공을 기원합니다
Cảm ơn các bạn đã xem video. Chúc các bạn may mắn tại Hàn Quốc!
Qqq
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 ;))
this routine is very good for newbie
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
Soy de Guatemala 🇬🇹 Hoy es mi dia para comenzar con el ejercicio, he visto los videos de su canal y me han encantado es indicado para los que empezaran con el ejercicio en casa ! Gran Canal , espero siga creciendo más 👍🏻🫂!
This works i am a skinny dude, now i am starting to get abs and im not shy anymore to swim with family or put a tshirt on😊
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
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! ❤️
Que rutina más espectacular, ya llevo haciendo ejercicio un buen tiempo. Pero hace un mes que no hago, hoy volví a empezar, y carajo, aunque terminé la rutina, si me costó, y dejó doliendo bastante el abdomen. Sin duda muy buena elección de ejercicios, tensiona bastante la parte abdominal, tanto alta como baja. no dudo que está rutina junto con buena alimentación, y claro ejercicios aparte que trabajen el cuerpo completo, sin duda se consigue un buen abdomen, marcado y fuerte además. 👌👌
Jamas podrás lograr un 6 Pack en seis meses....
@@Moebius772 y yo cuando dije que se lograría en 6 meses? Además el cuerpo de todos es diferente, y lo que para ti no es posible tal vez para alguien más si.
Gracias por visitar mi canal, al cual le falta mucho. Espero que trabajemos más duro para subir mejores videos en el futuro y nos comuniquemos con frecuencia. ^ ^
I'm back here after 1,5 months and this vid helps me to get 4 abs right now. But if you have more healthier diet than me, maybe u can get 6 abs within 1 months. U must do these excersies everyday, it's pain at first. But no pain no gain. Good luck!
Thank you so much for this coach-nim!!! Will start this routine soon. 🫶🏽🫶🏽🫶🏽
what is soon start now
Yeah!!! 💪🏽💪🏽💪🏽
tienes un físico increíble,saludos desde argentina 👏🙄
Gracias por mirar tan bien. ¡Saludos desde Corea! ¡Ven a jugar a menudo!
It really painful 🙂
But i see my result also thanks you 😊🖤
Were you fat or skinny when you started and how long did results take?
1 week challenge!
Day 1✔️
I'm download your video and watch daily 🌼
Im doing this for 3days. Seems effective. Well done 👍
What is update now
What’s it like now
Common nigga, gimme sum update
Thank you for visiting my channel, which has many shortcomings. We will work harder to greet you with a better video. ^ ^
@@Jaeho_Fitness big fan bro love you