@@fraudiAr 3 sets of 15 reps, you do one exercise 15 times, rest, do other 15, rest and do the last 15, if it says 3x10, three sets of 10 reps, if it says 2x20, two sets of 20 reps, etc
@@neilgcu many would disagree but for me it worked and I got to 7% bodyfat: just cut carbs lol edit: completely also no fruit, oats, etc. I got my carbs only from vegetables
@Moschhito Claw The average adult human male is 15-20% body fat, right? Essential fat for men is 2-4%. Most men athletes are 6-13%. It’s very possible to be in the upper single digits of body fat percentage and be healthy and active at the same time.
I have not seen a completed day by day comment, so I will make it my mission to see this through. Doing exercises consistently at the same time every day, with a calorie deficit Day 1: Checked to make sure my form was correct throughout; abs burned bad during exercises, minor lingering burn after Day 2: Number 2 was much easier, Number 3 was much much harder. The burn remained the same as yesterday, but the afterburn was much more noticeable. Day 3: Much more burn on every workout, stomach is much more stiff after exercises. I realized my form was off for the shoulder taps, and felt much more burn with corrected form. Day 4: Much more burn on the crunches, didn't feel a lot of burn on every other workout, so I did the last reps till failure, barley any lingering burn after exercises Day 5: Much less burn all around, crunches are getting easier (Update: Noticing definition beginning to develop inbetween lower abs) Day 6: Workouts became extremally painful, minimal lingering pain after exercises, added 1 minute long plank after exercises to help tone abs Day 7: Lots and lots of burn, but I am beginning to feel pump to each exercise (Update: After 7 days of continuous workout, starting from no visible abs at all, I now have a 6-pack! It is not very noticeable, as it isn't well defined yet, but I can actually see it! I will continue to see this workout through to 14 days, and may even do this daily to retain these abs. Thank you so much for this video, as it has been a large and needed boost to my self confidence. ) Day 8: I caught some sort of illness and fell asleep before I did my workouts. I also went over my calorie deficit by a hundred or two hundred. I will bounce back from this though. Day 9: Lots of burn on the elbow to knee exercises, im starting to feel some good pump from the exercises Day 10: All the exercises are getting much easier now, as the pain is getting replaced with pump Days 11-14: Sorry I did not conclude this a long time ago; i failed to keep it updated day by day, but 2 months later I can confirm this does work, and may I say, better than I believed it would, and all it took was consistency.
@@embars3399 Me personally, im doing once in the nighttime, at the same time everyday, but if i don't see results after 14 days, im going to assume im doing it incorrectly, and have to do them multiple times throughout the day.
@@sp4de_btd899 Thanks for the reminder! I did not set an alarm for weekdays and only remembered because of this notification- did the exercises a few hours late, but no harm no foul
Using this exercise, along with a few other things like planks, pushups, jogging, proper diet etc. works like a charm. I was stuck at a weight plateau for a while until I added this into everything, and not only have I lost weight but my core is getting jacked af. Tldr, if you're skeptical or unsure about this, dont be. Keep at it, work smart and you'll see results pretty quickly. Best of luck in your individual journeys, guys.
@@dansmagicalcreations2162 I just added this into my routine last week. This will likely not get you a shredded, fat free six pack abdomen within 2 weeks, and honestly any health video or fitness instructor that says they can in that time is not being truthful. B u t that being said, I've lost weight that wouldn't go away, I no longer feel any sort of bloating when I eat regularly or even after cheat meals, and I have muscle development in places where I haven't even during periods where I was going to the gym(my sides and hips have always been terrible and this exercise is helping immensely). Tldr this won't get you shredded in 1-2 weeks, but if you keep doing it, and most importantly diet properly, you'll see results quickly, like I said I'm already noticing big differences after just 1 week. Hope this helps and that you have success reaching all your goals, chief.
It’s not straight to the point if they don’t explain the first step is going in a calorie deficit if you are higher in body fat, also that you can’t loose fat in one spot.. and should push yourself more on these to burn more fat
@@Krispaupi yeah that's the issue with most of those shitty RUclipsrs that make clickbaity titles just to get views and make people do those exercises just for nothing without any further explanation
@@Fever_105 wtf are you even talking about, I never said they were bad. Yes they will burn some calories and build muscle depending on how you push yourself but you will only truly start to see them based on your body fat. Get a life.
Just a reminder: To get abs: - you have to burn fat to see the abs - train your abs to make them more visible when you have low bodyfat percentage - you cant burn only bellyfat or fat from spesific area but instead burning fat will decrease amount of fat from entire body - if you eat more calories than you burn (per day, week etc.), you will gain fat, if you eat less calories than you use, you will lose weight (and fat). There is no way around it.
@@sreejisreenivasan8041 while this (like every single exercise) indeed burns calories, its not super effective. What this is effective for is building those abdominal muscles and increasing core-strength , not exactly for burning fat. If you already have a low fat percentage or are planning to cut the calorie intake later, this is good but this itself wont get everyone a sixpack.
@@icecoldteen8434 For my part, I am perfectly serious, and I hope others are too, there is no sense in trolling a handicapped person, sending him all my courage !
Yesterday I completed a month of training and the truth is that I notice change in my abdomen, the advantage I had was that I am thin , I did not have much fat ... But thanks to Ivan's videos
@@aynarukami3122 I have been doing these exercises for almost 2 weeks. And my abdomen feels a bit different now, then before. These exercises really work bro. Note: I used to eat a lot of curbs, but recently I reduced the amount by a great deal.
Will be doing this for almost every single day update every single day Day 1: pretty fine and felt my abs burning hard Day 2: very sore and the ab workouts were much more painful but still did Day 3: extremely sore, worse than day 2 and was so much harder but i still did it and now its hurts like hell when i stretch my belly Day 4: hurt MUCH LESS which made the workout easier and felt better and i felt a nice pump from it
These exercises kicked my butt! Question for you Ivan... have you ever used Next Level Diet? I got a custom meal plan for fat-loss from them and I love it.
You’re still young and still have baby fat that you may shed as you grow but it is always ALWAYS good to start working out at an early age. Good luck man👍
@@АлександрРебров-у5ь bruh 14 is still a child. Metabolism varies from person to person and based on what I’ve observed (especially where I live, because I believe race/genetics has something to do with it), most people don’t start shedding baby fat until they’re about 16. Of course some people have bodies that mature faster, some slower. Can’t really speak for every person in the entire world but that sums up my experience on the matter.
I have slowly been training myself to get in shape and be more fit and toned. Been walking for the past year and just recently bought myself a set 25 lb dumbbells. (Adjustable from 5lb to 25lb 2 pairs) and these exercises i will slowly add into my plan/routine as i build up from beginner and so on. Thanks for the time doing this video. Much appreciated!
My advice. If it's one of those chinsy sets that goes up in 2.5 increments skip it and go to 5. The weight imbalance really puts some strain on your wrists and increases injury likelihood.
@@MoviesFreeGalore thanks for the advice and I'll be sure to make an exercise chart first, this way i know what weight to use and gradually increase once i am comfortable with each adjustment 👌🏾
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
This is how these exercises are for For people with a low level of body fat, it is useless to do them if whoever does them is gaining weight, previously I had a large percentage of body fat and when doing cardiovascular exercises I managed to lose enough so that These abs exercises will work, yes, someone who has a low level of body fat doing these exercises will be very easy to dial in a month
It's true, I used to do these simple exercises few years back daily after i go for jogging, it works beautifully no Gym or equipments needed. It's hard at first if you were completely out of shape, your body will hurt all over, but a after a week you feel awesome while exercising and energized.
I lost 12 kg (from 73 kg to 61 kg, from 22% body fat to 13%) in 4 months. Almost quitting carbs was key. The last month (the last 4 kg, and 2% of body fat) I was on keto with intermittent fasting. It's the best diet to me. I exercised almost every day for 20 minutes max, I didn't even sweat once. I've been taking a lot of supplements (chrome, potassium, sodium, omega 3 acids, zync). Quality sleep (a lot of deep sleep) is essential for losing weight and gaining muscles.
@@spiritssnowfall9990 actually I've been on the keto diet with intermittent fasting ever since (black coffee with butter and two meals a day). However due to some problems and bad weather I introduced some pizza and alcohol for almost 3 weeks straight. To my surprise, I only gained 3 kg and 1.5% body fat. But answering your question, I've been eating around 1450-1500 calories a day when I have keto with intermittent fasting and black coffee with butter and without snacking. I remember days when I wouldn't eat for 19 hours between days for two weeks straight, no hunger, I slept like a log, working out. I even did OMAD for three days, but it was more demanding.
@@Wsl89458 keto long time is dangerous. Don't do to much dark meat, fried meat, meat with fat and skin. Everyone I knew on keto long time had clogged arteries, heart problems, high cholesterol, and you become carb intolerant. Which will effect you negatively. For what to look better🤦 like buddy asked. Just raise the calories you burn and reduce the calories you consume. Balance diet. Lots of water, plenty of sleep and rest. Life is more then your looks.
@@dannyisjuan4706 Keto is fine if done properly. As far as I remember the only meat I eat is fish (mackerel), no red meat, no chicken even. I follow an expert who's also a doctor and keto expert, I follow his recommendations. I agree on sleeping and resting though. And true, life is much more than we look.
I was overweight then in March of 2021 but that's when I started doing cardio exercises. So far I have lost like 42 pounds and now I have that last layer of fat left and I'm gonna start weight training soon. Good Luck Everybody.
@@MsTriggaTredo them but do not expect to get abs in 14 days until you have less fat. I am a bit chubby so i am here to give it 3 months and I'd be doing it daily
Hey man ur an inspiration, I'm 14 and just a year ago I was really lazy and had a tummy I watch all ur exercises and I have come to the point where I can bicep curl ten kg.... Keep it up bro
@@tanjro3700 No man, you don't need to do these abs exercises. You will NOT lose fat from these exercises. The only thing you can do to lose fat is to be in a calorie deficit, meaning you eat fewer calories than your maintenance level. I know it's hard, but there are no shortcuts to losing fat.
yooo thx mann im currently trying to start working out my body and my thighs back again..its been a year ive not exercise due to my injuries :') but anyways im here to tell all of you not to ever give up!!
Упражнения детализируют мышцы живота,но живот убирает дефицит калорий.Сам процесс накачки пресс не сжигает жир конкретно в этом месте,жир сжигается ВО ВСЁМ теле ОДНОВРЕМЕННО,а упражнения для роста мышц👌
@@Dok198 Резко сокращай кол-во калорий в рационе на неделю-две, затем постепенно в течении двух недель увеличивай, но не до прежнего (не помню сколько процентов) уровня. Нужно повторить несколько циклов, затем 1 месяц перерыв. Примерно так сгоняют лишний вес профессиональные спортсмены перед соревнованиями, при этом у них сохраняется высокий уровень энергии. Но если не хочешь заморачиваться с цифрами и калориями, можешь просто перейти на низкокалорийную диету, но нужно отслеживать свое состояние чтобы не навредить здоровью.
@@GudaVan Ага, может ещё диуретик попить? Зачем подобное использовать среднестатистическому человек? Это не проф спортсмен и готовиться ему никуда не нужно. Тупо постепенно снижать общий калораж и оставаться в дефиците до такого времени, когда живот уйдёт. И, да, не нужно резко это делать и насиловать организм.
Challenge accepted, going to update the process and result day by day. Day 1: due to I have the foundation of abs, do 4 sets for each workout, 1st workout then 2nd workout, and so on without rest, repeat 4 sets. May have around 2 mins of rest after each set of every workout. much easier for beginners to do different positions at the same time. Much more durable Day 2: Can feel the muscle soreness a bit, which means abs are gaining from these exercises, focus on the correct position and keep going, good quality is better than quantity, and feel the muscles stretching! Day 3: Having high calories Starbucks and cake, and drink a little beer for dinner, but still finished 4 sets when home. can see a little shark curve beside my abs position(just both line appear), I'm still a moderate belly btw. My neck felt pain and soreness when doing 2nd set, apparently, I had used the wrong strength, my neck, must always use abs muscles.Its gonna feel a bit pain when workout, however still worth it! Day 4: My girlfriend touched my belly(little strength), and my abs felt pain and burned, which means the abs inside of my belly are growing. Can accept the pain in neck when workout today, remember to breathe 🔥 Day 5: With soreness, strongly can feel my muscles are stretching, which is good for us. On 2nd sets, abs wouldnt feel much pain and this is normal, u may put ur hand on ur abs when doing 2,3 workout. Ensure u using the correct strength. REMEMBER>CONSISTENCY OF DIET AND WORKOUT IS THE KEY! Day 6: Abs have some rest with soreness and absorb enough protein (beef lamb portk meat from buffet) Day 7: can feel entire abs burn and streching while doing first set, which is the best sign for process. 2nd set wouldn't feel much pain, but still put hand on abs and feel the muscle for third wortout from video. Think about the result and Still finished all sets! Day 8: Adapted to the soreness and complete all sets of exercise. Surprisingly, after my lunch, I can see my top-middle line of abs! Day 9: Due to rushing for meeting, manage to do workout after 1hr of dinner, I have to do 2 sets of exercise at once. Rest well 2 mins and continue another 2 sets. Overall, finished all sets and have nice stretch! Remember, slow and stretch, and enjoy the grow! Day 10: Eat Protein with nice sources vegetable, have a balance meal after finished workout. Feel pump after workout. Day 11: Have a dinner and meeting from 9pm til 11pm+, have no reason to skip! Continue with workout of the day, pump the blood cell and immune system! Slow stretch on fifth workout and keep tension at last workout. Day 12: Always PEE before workout,so the waste material in ur body, wont be sweat out again when u workout, which is useless. Workout is meant to be burn fhe fat, not the pee in our body. Day 13: Did all the sets with soreness hard feeling. Drink more water to wipe of the waste material and increase metabolism speed. Day 14: although the pain is harder, Set your heart ablazert❤🔥Kokoro o Moyase! Result of 14 days of doing those sets, really impressive me. Continuosly finishing all set of workouts made my upper belly disappear, as a medium belly. I would keep doing these workout even 14 days have end. til the day my abs all came out, i will be update again. (18/07/2023)
@IRFAN22119 depends on the size of belly and food u eat, if u control diet and discipline on workout everyday, its definitely working, consistent always !
Trying these exercises for 15 days (i would be editing this comment after every workout day....with diet) Day 1: the exercises were very difficult to do.... I was not able to do perfectly...legs and arms were paining Day 2 : after day 1 body was paining intensively...but i managed to do maximum of exercises.... Day 3 : i could notice that after workout my chest fat and belly shranked for 2-3 hours...which may be a good sign Day 4 : a little reduction in chest fat no visible reduction in belly fat.... Day 5 : I toot day 6 as break...
For me the most problematic is fourth (only 2x5 reps) and fifth (only 3x9-10 reps) the rest was relaively easy (I've done). I think that the technique is the key.
this is the proper way to show a work out video, show the correct form show the wrong form to avoid it and show which muscle its building, well put video 👍
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
your absolut right, u cant lose fat in specific regions. body choose him self where to lose fat. u have to reduce ur bodyfat% to see muscles like abs. hiit is one of the best u can do for it. another way is walking. u have to stay in aerobic range to lose bodyfat, in anaerobic u only burn carbs (90%)
I'll start writing about my journey, I'll do this workout daily for 1 month maybe more I can see my upper two abs standing when I'm hungry or dehydrated, my general physique is skinny fat, with good biceps and forearms (I do a lot of bicep curls at home using a backpack and a lot of rice bags), but my other body parts are basically untrained. Also in addition to these exercises, I do around 5x10 push ups every other day as part of another challenge Age: 19 (Human years) Weight: 71.3 Kg (157 lb) Height: 173 cm (not sure how much in freedom units maybe 5'6"~5'7") 2024/Sep/03 Day 1: 1st exercise: Didn't feel too hard, I had a nice burning sensation after the exercise 2nd exercise: Really felt hard, especially on the neck, I didn't feel in the abs, probably because of bad form, although I tried to do it as correct as possible 3rd exercise(4x10 reps each side): Felt medium difficulty, it felt hard on the neck on the first two sets, but I adjusted my form and I felt the abs more 4th exercise(2x10 reps each leg): First set felt easy, but the second one was really hard, I'm not sure if it's because I adjusted my form, or because of muscle fatigue, I didn't really feel the burn on any specific muscle 5th exercise(3x10 reps each side): Felt easy, and the burn was on the side of the waist and lower back, I think I did it in good form too "Did 5x10 push ups between 5th and 6th" 6th exercise(4x12 reps each arm): Probably my favorite exercise, it felt really easy, but the burn in the abs was really noticeable 1st day thoughts: I don't feel much burn, and the second exercise was really hard on the neck, I might drop it and increase other exercise if the problem persists, overall I don't feel tired or burned. Day 2: It felt much easier, my form definitely improved, I still don't feel much burn in the abs area, but I got a red line between my rib cage and stomach, which is definitely a good sign I decided to swap the second exercise with 2x20 sit ups, since it's much gentler on my neck, the sit ups gave me nice workout feeling on my lower back, overall medium difficulty
@@Olden_1 Yes, sorry, forgot to update the comment. Day 3: was probably the easiest, I remembered all the exercises without watching the video again, although I did for the third exercise to see my form, I also did 5x10 push ups. Day 4: Was really hard for some reason, really felt burned out, I started with the easiest and went for the hardest in this order, 6th, 1st, sit ups, 4th, 5th 3rd, I managed to get through, the red line under my rib cage is really visible now, even after 6 hours since exercising.
Days 6-9: it became harder and harder, I'm so sore, and even sitting hurts, I've decided to take day 10 as a rest day, so I can get back stronger day 11: It was still hard, but bearable days 12-16: it got easier and easier, I no longer feel the burn, taking it easy, it now feels easier to suck my stomach that I do it unconsciously, it takes effort not to suck my stomach, which is nice since my belly feels smaller
Hola Ivan, gracias por el aporte, por compartir esos ejercicios. Yo me hice un dibujito en un papel y anoté todo así que hoy empiezo a trabajar estos abdominales. Gracias, saludos!
Muchas gracias por compartir esta rutina, hace unos meses atrás había subido de peso gracias a la cuarentena llegue a pesar más de 85kg, pero estos ejercicios son muy buenos además de que lo puedes complementar saliendo a correr media hora o más, actualmente peso 55+ , les recomiendo que salgan a correr eso les ayudará bastante y además en la primera semana empiezas a ver cómo tu abdomen va agarrando forma aún que al mismo tiempo bajas de peso, suerte a todos los que tomen en cuenta mi comentario sé que pueden lograr bajar de peso no se desesperen en 1 mes empiezan a notar algo de cambios en su cuerpo saludos hermanos🫶
Hace 2 días que empecé a hacer este ejercicio, en 2 semanas les aviso si hay cambio, aunq tengo 14 años y tam vez no se note mucho... pero lo intentaré
Started on March 4 will update/edit daily and I’ll inform weekly to see if I see any changes: Day 1 (March 4th) - had to cut some of the reps and sets due to soreness. Over all I did all the exercises. Day 2 (March 5th) - as usual I did all the exercises and my body felt somewhat sore after I was done, but I still had to cut some sets and reps Day 3 (March 6) - did the exercises and my body was sore, but this time I didn’t cut a lot of the sets nor reps. Any sign belly fat loss??? Nope. Not yet at least. Day 4 (March 7) - did all the exercises and this time it took longer then usual to start getting sore. Day 5 (March 8) - did the workouts as usual. This time i did more reps on the last workout and got sore again. Day 6 (March 9) - took a break, didn’t feel motivated. Day 7 (March 10) - I did the workout and this time there was only 2 exercises that made me sore so that’s good. #1 - Weekly update: haven’t seen any physical changes but I’ve noticed that the pressure that I get when I sit down because of my belly fat is no longer there, or rather, I can no longer feel it. Guess you can call that a physical-ish change. Day 1/week 2 (March 11) - did the workout’s successfully and since I’m starting to get little to no soreness after the workout, I might do another session of exercises sometime later in the day or add more reps and maybe sets. Day 2 (March 12) - Imma have the day off today as I’m not motivated to workout. Day 3 (March 13) - felt like trying something new so I put on my bookbag and did the final 3 exercises with it. Luckily enough I wasn’t that sore so tomorrow imma use the book bag more frequent and see how well it’ll go. Day 4 (March 14) - did the exercises with my book bag AND JACKET on. The final 3 were a bit hard to do but I eventually did do them. Imma continue doing this until my body gets used to it and afterwards might make some arrangements to the workout session. Day 5 (March 15) - I had a sprained knee so I had to reduce some of the sets but I did do 3 of them without reducing reps. Sadly I didn’t use a book bag but I did do all the exercises. Day 6 (March 15) - I did the exercises and I switch the 3rd exercise with a push-up like workout and since it put a toll on me (especially my arms) I might continue doing it. Day 7/weekly update (March 17) - i noticed that the bottom part of my stomach has gotten more straight or lined up with the rest (if that makes sense) so that could be a sign of weight loss. I’ve also noticed that veins in my arms that were difficult to pop out have also been popping more frequently after like 1 week and a few days. Also need to work on my diet as it hasn’t been well. Day 1/week 3 (Match 18) - I switched up the 3rd workout with 3 minute plank but sadly I could only do 2. Since the original workout I couldn’t do efficiently; I decided to switch to doing planks as it felt more effective and somewhat hard to do. In the end, I did all the workouts but with a slight change. day 2 (March 19) - as I’m editing this at 12:06pm I might take a break. After edit, I did do the workout for today. Day 3 (March 20) - did the workouts but sadly I didn’t get to do 3 minute planks. So for so good though, been doing all the exercises. Day 4 (March 21) - did all the exercises while my shoulder hurt. It made the workout more competitive so that’s good. I’ve also noticed more veins popping out too. Day 5 (March 22) - Today felt really good, I managed to do 60 reps for 2 workouts and I managed to do a 3 minute plank. Day 6 (March 23) - today felt good, did a workout for 60 reps and a 3 minute plank. Day 7/weekly update (March 24) - I will say the everytime I look in the mirror it looks as if I’ve lost weight. I asked a family member too and he did agree that I look skinnier. So, as of now, I’m seeing physical changes. I will say that the changes would’ve been more significant and early if I had a better diet. Day 1/week 4 (March 25) - might decide to take a break for today since it’s the weekend. Update: it’s later in the day and I decided to do the workouts for today. Did all the workouts successfully. day 2 (March 26) - imma chill out for today since it’s Sunday. day 3 (March 27) - today felt really good. Did the exercises and a 4 minute plank separately. Day 4 (March 28) - laid back for some of the exercises since I came home from school with a massive headache. Day 5 (March 29) did the exercises but I got sore midway. Luckily enough I didn’t arrive home with a headache or something. Day 6 (March 31) - losing motivation and don’t feel motivated either so imma chill out for today and try tmrw
@@platoplatinum2581 so protein mostly comes from meats, usually you'd eat or drink protein after doing a good session at the gym and it'll help with muscle recovery and it'll give growth to your muscles (such as your biceps chest and your back)
E fácil pra um cara com abdômen definido estufar a barriga pra uma foto e depois contrair pra outra. Acho o treino mto bom mas essas fotos de antes e depois não cola mais.
Hoy Empezaré con el ejercicio y actualizaré conforme avance. Soy de complexión endomorfo pero hago ejercicio regularmente por lo que me será sencillo adaptarme. Les cuento como me va...
@@OTAKU6918 ok bro so i did all his drills AND i actually went out for a jogg maybe 20mins EVERY day, started to eat more green etc. I train jiu jitsu so i had to be more slim and yes it did work
Actually you can't lose belly fat, if you want to lose belly fa you'll have to go in a calorie deficit and hit compound exercise with cardio and you'll lose overall body fat, by doing the exercises he showed you'll get a great core and abs but that's not going to cut your fat, you can't cut fat from a particular are, But the exercises he showed are great for core strength 👍🏽
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat. you're right
Bro i have a fast metabolism and have very less fat on my body but my belly has the most of the fats what will you say in my situation, if i eat less i will lose belly fat 😑 ofcourse not 😅
@ϟϟDas Reich , soy el mas novato. la verdad he escuchado que hay que dejar descansar los músculos mínimo 72 horas para ver crecimiento y comer proteína y alimentos que ayudan a la recuperación del músculo... pero repito soy el mas novato.
Tried this for 14 days today exactly how the video says with only rest days on the weekends (10 days working out. Needless to say I don’t have a 6 pack 😂 but this was a great ab workout for a beginner that I will continue doing for 2 more weeks and move onto a more challenging one
@@brendanwilson7515 yea I am also doing that, I am 2 weeks and a half into my fitness journey and I also started taking creatine and drinking a gallon of water a day last week
@@ShawnFX I lost about 5 pounds in close to a month now, I’ve been doing this and a full body workout along with cardio after both every day with 2 rest days on weekends. I can 100% tell that my body has changed although I am not where I want to be it is noticeable to me and I got a compliment from someone that didn’t even know I started working out, they said I look like I lost weight 🙂
Ребят, тоже начинаю делать эти упражнения. У меня сейчас столько проблем в жизни, надеюсь спорт и поможет мне в их преодолении... Я пошла на первую тренировку! :) (как только закончу, сразу отпишусь) 1. Закончила первую тренеровку. Честно, не ожидала, что будет так сложно. Но буду продолжать
Hey buenas, soy alguien que ha seguido esta rutina de forma continua con dos días de descanso a la semana, actualmente llevo las dos semanas y he de decirles que se notan los resultados, digo, no quedarán como el de el vídeo pero al menos yo, que era una persona con peso de más, se me ha incluso marcado un poco el abdomen, como les digo, no quedarán como el vídeo pero es una enorme ayuda para personas como yo que no hemos hecho ejercicio en la vida, también cabe mencionar que regule mi dieta dejando de comer comida chatarra como churros o azúcares, aún así les sugiero que para una dieta vayan con un nutriólogo ya que ellos saben mucho más de lo que yo sabré del tema Un saludo y suerte a todos
@@luisangelpimentelulloa7579 se refiere a hacer series, por ejemplo en los abdominales crunch pone 2x20, es decir, primero haces 20 abdominales y después realizas los otros 20, entonces ya tendrías hechas las 2 series de 20, es decir, 2x20
Es mas probable que marqués por la dieta que por los ejercicios. Estos ejercicios no son para hipertrofia. Menos se puede perder grasa por esos ejercicios. "marcar abdomen" es 90% dieta. Puedes entrenar diario con esos ejercicios y nunca marcaras.
@@josecarlosmosqueiramoreno1461 para entrenar el abdomen y marcarlos,tendrás que estar en un déficit calorico,la cual comes menos calorías de las que consumes,sacando la comida chatarra y los azúcares. además tienes que tener un porcentaje bajo de grasa corporal para que se te puedan marcar y obviamente hacer ejercicios de cardio con algunos de estos del video.
These exercises will help to gain muscle but not sure about bellyfat Cardio or other exercises that burns more calories might help for losing belly fat
You need to do a calorie deficit, but, also gym, because you dont want to look skinny as fuck, right? Also, a good diet, with protein, vegetables, no cheat day. In conclusion, do gym+ cardio+ good diet+sleep 7-8 hours a day.
Day-1 hard Day-2 stomach muscles hurt Day-3 pain went just a little Day-4 same as Day 3 Day-5 much easier than day 3 and 4 Day-6 can easily do it now Day-7 can do it easily now aswell Day-8 can easily doing it Physique check nothing changed but I'll update at 14 days Day 9 it's much easier than day 7
if easily doing it, up the reps. Also even if you dont see a difference the fact it is getting easier shows your core is getting stronger which is really important even if not visible progress
Left out the most important part…..diet. Don’t care what exercises you do or how long if you don’t eat right Abs are made in the kitchen as they always say
@@lukky6648 Yes, depends, like advised above. If you have all the muscle but it's covered up by belly fat. You will have the core, but it won't show. It just might push the belly a bit more out lol. The over-simplified diet advice for being more muscular is to add proteins and reduce carbs from your regular diet. Given your diet is like a regular modern person, and you're looking to be leaner. If you're already lean and lanky, you probably don't have to reduce carbs, in fact might have to add them alongside your proteins. Keep it varied and have fun!
the fact you had to type this to try to make the video creator feel like shit instead of just moving along is hilarious and shows you live a miserable life.
@@jTacticsBeats this comment shows you live a miserable life because you have to be toxic and say mean unnecessary things to other people just for entertainment.
@Jonathan Moe Lester I mean your actually not wrong. It has been a while since I actually found something that I thought was funny. Everytime my friend tries to show me something funny I always have to fake laugh. Bruh I never realized how much I messed up this comment my spelling was horrible. Let me edit it my bad sorry.
@@gutbisket I was doing those exercises for about a week or two but then I kind of changed my routine. I think I will encorporate these exercises again in my routine. I just had a lot of things to do is all. Perhaps I'll give an update in the future.
Я, конечно, не профессионал, но: 1) за 14 дней живот не уберёшь; 2) эти упражнения на пресс, и после них мышцы пресса будут под слоем жира, соответственно жир надо сжигать, и, как мне кажется, не такими упражнениями. Исправьте, если не прав.
Will be doing this for 14 days. Day 1. Started out easy, but got harder the more times I did the exercises. Heart rate was about 100-120. I paired the exercises with some cardio (bike ride) Day 2. Didn’t have access to computer so late response. Honestly it felt a little harder then the previous day. Heart rate was about 100- 135. I paired this with a mile run. Day 3. felt a tad bit easier with less pain. Heart rate was about 100- 125 ish. Did some back and leg workouts earlier. Day 4. felt easier to do the workout. Heart rate was the same as the previous days. I paired this with walking. Day 5. Felt so much harder for some reason but I did it. Heart rate was the usual. I did a mile run and tried out this awesome protein banana shake. (I only had half of it and shared the rest) here's the recipe: 1/4 cup Greek yogurt, 1 cup of any milk, 1 banana, 2 tsp peanut butter, 2 cup ice, choice of protein powder, and a sprinkle of cinnamon. Also my dumbbells are arriving tomorrow so I cant weight to use them. I injured my back and heel while skiing so I will be out for a few days.
guys i did not quit, i update it whenever i get the chance. also i might miss some days because of skiing and other activities but i will do 14 days and will plan on doing 100! i have put off working out for so long and i want this 6 pack so bad.
Reading about people grabbing multi-figures monthly as income in investments even in this crazy days in the market,any pointers on how to make substantial progress in earnings?would be appreciated.…
I think a Good T/A like him will pay off more than random u-tube videos,a lot of RUclipsrs don’t actually care if you loose money, they just want more views and traffic!
@@espectkratos938 e no mais o cara é um alemãozinho ia ser mó estranho ele peludo, se fosse um negão ou um cara com um pouco mais de melanina ia meio que combinar mais
So I have done this 4 days in a row so far! Day 1: Was tough but I managed to do all of it! Day 2: Was wayyy more tougher due to the soreness >.> Day 3: was a little bit better but still tough only did 3 of them. Day 4: Was way way way easier, Its like all the soreness vanished magically, I managed to do all of them and not feel like dying. I will update tomorrow! i also feel amazing about myself lately and have been way more happier than usual. Day 5: WAAYYY Better, managed to add more reps and included 12 pushups, during end with the sixth exercise,
@@manuelluismarquis2689 I mean I have only been doing it for a while. I have noticed a slim stomach. But it all depends on your ab genetics and what you eat.
@@manuelluismarquis2689 If u have a bit of body fat around 20-25% doing only abs exercise wont do any good and u will not get a result to see those abs.The o ly effective way is to do abs exercise+cardio(I recommend HIIT exercise but u can also try jogging,running,swimming,walking or maybe cycling)to burn your entire body fat faster so those muscles inside your body will be more visible not only abs but most muscle on your body!
@@tando1432 I no longer do this anymore since I moved on to a different video. But I did notice some fat gone, but that could be because I did run a lot and didn't eat a lot.
Doing this for 14 Days! Day 1: After this work out i drank plenty of water and Obviously not that much result yet since its the first day, My abs were sore but that's a good sign. Day 2: While doing the excercise it was hurtin and stil no improvement yet as always i drank alot of water and i didn't eat any sugar or salty stuff Day 3: OK, Hear me out guys i actually saw my belly lose fat a bit, i know because i took pictures from day 1 and i saw difference, This is really good man ima keep going.
Этими упражнениями, живот не убирается! Можно мышцы накачать, а сверху как был живот так и будет! Бег, быстрая ходьба и сбалансированное питание, уберут живот !
Спасибо за видео очень круто! Но в 14 дней по факту никто не сможет убрать живот!) Я сам новичок, подтягивания 20, отжимания на брусьях 40-45, приседание с одной ногой 10-12) Прошлом году у меня не было никаких жиров, но сейчас есть. Три месяцы прошли что ни могу убрать жира, конечно с тяжёлыми тренировками. Так что это на 14 дней не возможно!!! По моему мнению)
этими упражнениями из видео можно только подкачать мышцы пресса, но не убрать жир. Качание пресса жир особо не убирает. Живот можно убрать только кардио + питание. Либо операция
![Lose Belly Fat In 10 Days Challenge [Workouts To Slim Down Belly Fat]](http://i.ytimg.com/vi/o20sLxinfwc/mqdefault.jpg)
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W załączniku wysyłam za darmo
Чоо ещё сделать
@@marcins908 00
what does 3×15 mean? I do not know
@@fraudiAr 3 sets of 15 reps, you do one exercise 15 times, rest, do other 15, rest and do the last 15, if it says 3x10, three sets of 10 reps, if it says 2x20, two sets of 20 reps, etc
0:10 First Exercise
0:35 Second Exercise
0:55 Third Exercise
1:28 Fourth Exercise
2:00 Fifth Exercise
2:32 Sixth Exercise
Thank you bro .
Thanks
Tyyy
@@A_-ml4qc 14 gün diyor daha 14 gün olmadı
Thanks
0:10 First Exercise (3x15)
0:35 Second Exercise (2x20)
0:55 Third Exercise (4x20)
1:28 Fourth Exercise (2x20)
2:00 Fifth Exercise (3x20)
2:32 Sixth Exercise (4x12)
Thank You!
I don't understand abt the 3x15 like what does it mean;-;
@@nazuko7 3 sets 15 repetitions
@@nazuko7 so basicly 15 is you do 15 of that but Rest lile 15 secons then do it again 15 times just how many times is like 3x15 15 reps 3 sets
@@OldF4refootballl so basically we have to do it 15 times with 15 sec rest each set?
Not only ab exercises, diet is also important. Dedication and consistency is the key to achive your goal.
hey can you tell me what to eat and what not to, in order to have faster results. thank you!
@@neilgcu I second you
@@neilgcu many would disagree but for me it worked and I got to 7% bodyfat: just cut carbs lol
edit: completely also no fruit, oats, etc. I got my carbs only from vegetables
@Moschhito Claw The average adult human male is 15-20% body fat, right? Essential fat for men is 2-4%. Most men athletes are 6-13%. It’s very possible to be in the upper single digits of body fat percentage and be healthy and active at the same time.
@Moschhito Claw just saying what I did to see real, fast results
I have not seen a completed day by day comment, so I will make it my mission to see this through. Doing exercises consistently at the same time every day, with a calorie deficit
Day 1: Checked to make sure my form was correct throughout; abs burned bad during exercises, minor lingering burn after
Day 2: Number 2 was much easier, Number 3 was much much harder. The burn remained the same as yesterday, but the afterburn was much more noticeable.
Day 3: Much more burn on every workout, stomach is much more stiff after exercises. I realized my form was off for the shoulder taps, and felt much more burn with corrected form.
Day 4: Much more burn on the crunches, didn't feel a lot of burn on every other workout, so I did the last reps till failure, barley any lingering burn after exercises
Day 5: Much less burn all around, crunches are getting easier
(Update: Noticing definition beginning to develop inbetween lower abs)
Day 6: Workouts became extremally painful, minimal lingering pain after exercises, added 1 minute long plank after exercises to help tone abs
Day 7: Lots and lots of burn, but I am beginning to feel pump to each exercise
(Update: After 7 days of continuous workout, starting from no visible abs at all, I now have a 6-pack! It is not very noticeable, as it isn't well defined yet, but I can actually see it! I will continue to see this workout through to 14 days, and may even do this daily to retain these abs. Thank you so much for this video, as it has been a large and needed boost to my self confidence. )
Day 8: I caught some sort of illness and fell asleep before I did my workouts. I also went over my calorie deficit by a hundred or two hundred. I will bounce back from this though.
Day 9: Lots of burn on the elbow to knee exercises, im starting to feel some good pump from the exercises
Day 10: All the exercises are getting much easier now, as the pain is getting replaced with pump
Days 11-14: Sorry I did not conclude this a long time ago; i failed to keep it updated day by day, but 2 months later I can confirm this does work, and may I say, better than I believed it would, and all it took was consistency.
how many times a day do you do them?
@@embars3399 Me personally, im doing once in the nighttime, at the same time everyday, but if i don't see results after 14 days, im going to assume im doing it incorrectly, and have to do them multiple times throughout the day.
replying just for updates
@@sp4de_btd899 Thanks for the reminder! I did not set an alarm for weekdays and only remembered because of this notification- did the exercises a few hours late, but no harm no foul
Did this work bro?
A diet is most important if you want to have Abs
I have a natural 8 pack lol I eat what I want
@@qsboyz319_ bro teach me I just wanna lose my belly fat and chest at home
That’s cap you can eat whatever you want as long as you burn as much cals you eat in that week it’s important but not most
Dude.. Same PFP
@@qsboyz319_ cause you’re lucky to have good genetics you burn fat quickly
Using this exercise, along with a few other things like planks, pushups, jogging, proper diet etc. works like a charm. I was stuck at a weight plateau for a while until I added this into everything, and not only have I lost weight but my core is getting jacked af.
Tldr, if you're skeptical or unsure about this, dont be. Keep at it, work smart and you'll see results pretty quickly. Best of luck in your individual journeys, guys.
I have the same problem here will try this and keep you updated:)
Diet = 80%
Exercise =20%
How long did it take you 14 days seems too good to be true
@@dansmagicalcreations2162 I just added this into my routine last week. This will likely not get you a shredded, fat free six pack abdomen within 2 weeks, and honestly any health video or fitness instructor that says they can in that time is not being truthful.
B u t that being said, I've lost weight that wouldn't go away, I no longer feel any sort of bloating when I eat regularly or even after cheat meals, and I have muscle development in places where I haven't even during periods where I was going to the gym(my sides and hips have always been terrible and this exercise is helping immensely).
Tldr this won't get you shredded in 1-2 weeks, but if you keep doing it, and most importantly diet properly, you'll see results quickly, like I said I'm already noticing big differences after just 1 week. Hope this helps and that you have success reaching all your goals, chief.
@@TheCrabThatGotSuckedIntoADelta What should I eat? Also, I can’t do a single damn push-up
1)15*3
2)20*2 crunches
3)20*4 side crunches
4)20*2 plank&leg
5)20*3 ball shift
6)12*4 plank & hand
What is the 1st one called?
Love how you also provided the "Not-to-do"
I didn’t understand the first one tho
@@xTlsBob4 mee too bro
Thanks!
I like these types of videos that go straight to the point with the exercises as they are done and so on
It’s not straight to the point if they don’t explain the first step is going in a calorie deficit if you are higher in body fat, also that you can’t loose fat in one spot.. and should push yourself more on these to burn more fat
@@Krispaupi Thank you, hate BStubers like this
@@Krispaupi yeah that's the issue with most of those shitty RUclipsrs that make clickbaity titles just to get views and make people do those exercises just for nothing without any further explanation
@@Krispaupi you're just a diet Nazi, the exercises he shows are very good
@@Fever_105 wtf are you even talking about, I never said they were bad. Yes they will burn some calories and build muscle depending on how you push yourself but you will only truly start to see them based on your body fat. Get a life.
1° abdominal 3 X 15
2° abdominal T 2 x 20
3° abdominal cruzado 4 X 20
4° abs pernas 2 X 20
5° abdominal Russo 3 X 20
6° abdominal semi prancha 4 X 12
O que significa 2x15?
@@krauserzin 2 séries de 15 repetições
Muito obrigado mano !
@@hectora6699 eu não sei o nome de todos abdominais, mas dei um jeito kkkkkkkkk de nada!
@@murilobiano6225 Bro when you finish 1 set, how many seconds do you rest before starting the other set?
Just a reminder:
To get abs:
- you have to burn fat to see the abs
- train your abs to make them more visible when you have low bodyfat percentage
- you cant burn only bellyfat or fat from spesific area but instead burning fat will decrease amount of fat from entire body
- if you eat more calories than you burn (per day, week etc.), you will gain fat, if you eat less calories than you use, you will lose weight (and fat). There is no way around it.
TRUE!
This is a fat burning technique
@@sreejisreenivasan8041 while this (like every single exercise) indeed burns calories, its not super effective. What this is effective for is building those abdominal muscles and increasing core-strength , not exactly for burning fat. If you already have a low fat percentage or are planning to cut the calorie intake later, this is good but this itself wont get everyone a sixpack.
@@aakka-p So how we can boost abs muscle then?
@@aakka-p so how to burn fat in the first place ?
I like how he shows you the right positions and the wrong one
nice vid man!!!
Thanks for making this video! I'm paralyzed and can't move my legs, but with the upper body portions of this video I can use to workout my Abs.
Goodluck bro love your determination🔥🪙❤
You are breathtaking ! What an inspiration, thanks for sharing 💪
You are my inspiration bro God bless❤️
Hope you're serious and not joking about it
@@icecoldteen8434 For my part, I am perfectly serious, and I hope others are too, there is no sense in trolling a handicapped person, sending him all my courage !
Yesterday I completed a month of training and the truth is that I notice change in my abdomen, the advantage I had was that I am thin , I did not have much fat ... But thanks to Ivan's videos
I'll start from tomorrow, you're skinny like me, do you have any tips or something to share about the results?
@@aynarukami3122 x2, if you guys have some tips I would love to read you!
@@gonzalocastro2024 I'm still on the search, heh
Same here bud, all tips are appreciated
@@aynarukami3122 I have been doing these exercises for almost 2 weeks. And my abdomen feels a bit different now, then before. These exercises really work bro.
Note: I used to eat a lot of curbs, but recently I reduced the amount by a great deal.
Love that you show the incorrect way too. It really helps.
My question is do I have to do all of these at once ?? 😅
@MsTriggaTre in between I take a 15 second break after each set and a 30 sec break after each exercise
@@tm942second no. 1 minute break minimum to allow your muscles to "be ready" for the next exercise
Will be doing this for almost every single day update every single day
Day 1: pretty fine and felt my abs burning hard
Day 2: very sore and the ab workouts were much more painful but still did
Day 3: extremely sore, worse than day 2 and was so much harder but i still did it and now its hurts like hell when i stretch my belly
Day 4: hurt MUCH LESS which made the workout easier and felt better and i felt a nice pump from it
It's okay man just keep pushing. NO PAIN NO GAIN!
I will be invested in updates. I will return for more updates on you so you better not disappoint me!
KEEP GOING WE BELIEVE IN YOU!!
Did you lose weight
@@taysonh9289 4 days is very little time to notice weight change, check back in a few weeks
These exercises kicked my butt! Question for you Ivan... have you ever used Next Level Diet? I got a custom meal plan for fat-loss from them and I love it.
491 likes, no comments? Let me save you
up
😅😅😅@@saymyname2310
Thanks Ivan, I'm from Brazil and I'm 14 years old, I'm overweight and have a lot of abdominal fat, and with your exercises I was able to align my body
Same
I'm only 16 but an odd home life gas made me overweight
However just getting access to weights and these will surely help
boa irmao, foco no objetivo!
You’re still young and still have baby fat that you may shed as you grow but it is always ALWAYS good to start working out at an early age. Good luck man👍
@@isntitrich000 Baby fat at 14? You're laughing? at the age of 14, the metabolism is already the same as that of an adult
@@АлександрРебров-у5ь bruh 14 is still a child. Metabolism varies from person to person and based on what I’ve observed (especially where I live, because I believe race/genetics has something to do with it), most people don’t start shedding baby fat until they’re about 16. Of course some people have bodies that mature faster, some slower. Can’t really speak for every person in the entire world but that sums up my experience on the matter.
I have slowly been training myself to get in shape and be more fit and toned. Been walking for the past year and just recently bought myself a set 25 lb dumbbells. (Adjustable from 5lb to 25lb 2 pairs) and these exercises i will slowly add into my plan/routine as i build up from beginner and so on. Thanks for the time doing this video. Much appreciated!
....
Don’t forget your nutrition. That’s the most important factor to getting in shape.
@@DanBuenaventura very true. I won't forget 👌🏾
My advice. If it's one of those chinsy sets that goes up in 2.5 increments skip it and go to 5. The weight imbalance really puts some strain on your wrists and increases injury likelihood.
@@MoviesFreeGalore thanks for the advice and I'll be sure to make an exercise chart first, this way i know what weight to use and gradually increase once i am comfortable with each adjustment 👌🏾
finally, someone who shows the exercises properly and doesnt just say “do this do that”.
Brother, your exercises have helped me a lot so much that I already have a marked abdomen thanks crack, greetings from Peru🇵🇪
Serio te funciono mano?
@@criptico2621 si, intentando seguir a su ritmo de cada ejercicio y obvio con una dieta saludable para tener bajo el nivel de grasa
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
Did u really get the result that fast?
This is how these exercises are for For people with a low level of body fat, it is useless to do them if whoever does them is gaining weight, previously I had a large percentage of body fat and when doing cardiovascular exercises I managed to lose enough so that These abs exercises will work, yes, someone who has a low level of body fat doing these exercises will be very easy to dial in a month
One of the best videos. Straight to the point no bla bla and everyone who's done these exercises knows these are BANGIN'!
It's true, I used to do these simple exercises few years back daily after i go for jogging, it works beautifully no Gym or equipments needed. It's hard at first if you were completely out of shape, your body will hurt all over, but a after a week you feel awesome while exercising and energized.
@Michael Kiely mas estes exercícios são calistenia.
Did he pay you to say this?
S
Hector?
I got neck pain from doing this. Is it bad? Or will it go away after the first week?
I lost 12 kg (from 73 kg to 61 kg, from 22% body fat to 13%) in 4 months. Almost quitting carbs was key. The last month (the last 4 kg, and 2% of body fat) I was on keto with intermittent fasting. It's the best diet to me. I exercised almost every day for 20 minutes max, I didn't even sweat once. I've been taking a lot of supplements (chrome, potassium, sodium, omega 3 acids, zync). Quality sleep (a lot of deep sleep) is essential for losing weight and gaining muscles.
So you just ate less calories?
@@spiritssnowfall9990 actually I've been on the keto diet with intermittent fasting ever since (black coffee with butter and two meals a day). However due to some problems and bad weather I introduced some pizza and alcohol for almost 3 weeks straight. To my surprise, I only gained 3 kg and 1.5% body fat. But answering your question, I've been eating around 1450-1500 calories a day when I have keto with intermittent fasting and black coffee with butter and without snacking. I remember days when I wouldn't eat for 19 hours between days for two weeks straight, no hunger, I slept like a log, working out. I even did OMAD for three days, but it was more demanding.
Que kkkk
@@Wsl89458 keto long time is dangerous. Don't do to much dark meat, fried meat, meat with fat and skin. Everyone I knew on keto long time had clogged arteries, heart problems, high cholesterol, and you become carb intolerant. Which will effect you negatively. For what to look better🤦 like buddy asked. Just raise the calories you burn and reduce the calories you consume. Balance diet. Lots of water, plenty of sleep and rest. Life is more then your looks.
@@dannyisjuan4706 Keto is fine if done properly. As far as I remember the only meat I eat is fish (mackerel), no red meat, no chicken even. I follow an expert who's also a doctor and keto expert, I follow his recommendations. I agree on sleeping and resting though. And true, life is much more than we look.
В моем случае эта тренировка работает. Делаю каждый день, дома и в зале. Три недели - есть результат. Спасибо!
Привет ,убрал живот за две недели?
@@витяспите чтобы убрать живот не хватает просто делать упражнения надо много ходить делать дефицит калорий мало есть тренироватся больше чем на видео
I was overweight then in March of 2021 but that's when I started doing cardio exercises. So far I have lost like 42 pounds and now I have that last layer of fat left and I'm gonna start weight training soon. Good Luck Everybody.
good job man same with me lost alot of fat
I’m really proud of you man keep the work up
He already has great abs. Would love to see a video of an out of shape guy actually achieve this in 14 days.
Real
My question is do I have to do all of these at once ?? 😅
@@MsTriggaTredo them but do not expect to get abs in 14 days until you have less fat. I am a bit chubby so i am here to give it 3 months and I'd be doing it daily
@@Huts0309good luck bro 🎉
@@Anonymous-trollMan thanks mate
Hey man ur an inspiration,
I'm 14 and just a year ago I was really lazy and had a tummy
I watch all ur exercises and I have come to the point where I can bicep curl ten kg.... Keep it up bro
Same,i do 11 kg at 13 yrs, but it took me only 5 weeks to get there
Keep it up bro and don't quit and no brakes aha lush yourself tk the point ur crawling aha jk but yh keep it up lad
did it really effected?
@@tanjro3700 No man, you don't need to do these abs exercises. You will NOT lose fat from these exercises. The only thing you can do to lose fat is to be in a calorie deficit, meaning you eat fewer calories than your maintenance level. I know it's hard, but there are no shortcuts to losing fat.
what 2x20 mean, idk
yooo thx mann im currently trying to start working out my body and my thighs back again..its been a year ive not exercise due to my injuries :') but anyways im here to tell all of you not to ever give up!!
kk
fodase
Alguien sabe si esto realmente funciona?
@@arthurrivera4452 con buena alimentación, sí. Tamará más tiempo entre más grasa corporal está presente en el cuerpo al inicio
Any change bro?
Делаю второй день. Около 30 минут уходит. Т.к. я разъелся, 6-pack не жду, но эффект уже чувствуется. Отдельное спасибо за "как не надо делать"
Какой эффект?
Задолбался? )))
@@SV-13 ах, какой Вы остроумный а ха ха
Какой у вас результат?
Упражнения детализируют мышцы живота,но живот убирает дефицит калорий.Сам процесс накачки пресс не сжигает жир конкретно в этом месте,жир сжигается ВО ВСЁМ теле ОДНОВРЕМЕННО,а упражнения для роста мышц👌
Правильно, после 14 дней упражнений мышцы живота окрепнут и подтянутся, а обвисший "жировой животик" так и останется на месте))
Вы правы
@@VDMairsoft а как же его тогда убрать???
@@Dok198 Резко сокращай кол-во калорий в рационе на неделю-две, затем постепенно в течении двух недель увеличивай, но не до прежнего (не помню сколько процентов) уровня. Нужно повторить несколько циклов, затем 1 месяц перерыв. Примерно так сгоняют лишний вес профессиональные спортсмены перед соревнованиями, при этом у них сохраняется высокий уровень энергии.
Но если не хочешь заморачиваться с цифрами и калориями, можешь просто перейти на низкокалорийную диету, но нужно отслеживать свое состояние чтобы не навредить здоровью.
@@GudaVan Ага, может ещё диуретик попить?
Зачем подобное использовать среднестатистическому человек? Это не проф спортсмен и готовиться ему никуда не нужно.
Тупо постепенно снижать общий калораж и оставаться в дефиците до такого времени, когда живот уйдёт.
И, да, не нужно резко это делать и насиловать организм.
Challenge accepted, going to update the process and result day by day.
Day 1: due to I have the foundation of abs, do 4 sets for each workout, 1st workout then 2nd workout, and so on without rest, repeat 4 sets. May have around 2 mins of rest after each set of every workout. much easier for beginners to do different positions at the same time. Much more durable
Day 2: Can feel the muscle soreness a bit, which means abs are gaining from these exercises, focus on the correct position and keep going, good quality is better than quantity, and feel the muscles stretching!
Day 3: Having high calories Starbucks and cake, and drink a little beer for dinner, but still finished 4 sets when home. can see a little shark curve beside my abs position(just both line appear), I'm still a moderate belly btw. My neck felt pain and soreness when doing 2nd set, apparently, I had used the wrong strength, my neck, must always use abs muscles.Its gonna feel a bit pain when workout, however still worth it!
Day 4: My girlfriend touched my belly(little strength), and my abs felt pain and burned, which means the abs inside of my belly are growing. Can accept the pain in neck when workout today, remember to breathe 🔥
Day 5: With soreness, strongly can feel my muscles are stretching, which is good for us. On 2nd sets, abs wouldnt feel much pain and this is normal, u may put ur hand on ur abs when doing 2,3 workout. Ensure u using the correct strength. REMEMBER>CONSISTENCY OF DIET AND WORKOUT IS THE KEY!
Day 6: Abs have some rest with soreness and absorb enough protein (beef lamb portk meat from buffet)
Day 7: can feel entire abs burn and streching while doing first set, which is the best sign for process. 2nd set wouldn't feel much pain, but still put hand on abs and feel the muscle for third wortout from video. Think about the result and Still finished all sets!
Day 8: Adapted to the soreness and complete all sets of exercise. Surprisingly, after my lunch, I can see my top-middle line of abs!
Day 9: Due to rushing for meeting, manage to do workout after 1hr of dinner, I have to do 2 sets of exercise at once. Rest well 2 mins and continue another 2 sets. Overall, finished all sets and have nice stretch! Remember, slow and stretch, and enjoy the grow!
Day 10: Eat Protein with nice sources vegetable, have a balance meal after finished workout. Feel pump after workout.
Day 11: Have a dinner and meeting from 9pm til 11pm+, have no reason to skip! Continue with workout of the day, pump the blood cell and immune system! Slow stretch on fifth workout and keep tension at last workout.
Day 12: Always PEE before workout,so the waste material in ur body, wont be sweat out again when u workout, which is useless. Workout is meant to be burn fhe fat, not the pee in our body.
Day 13: Did all the sets with soreness hard feeling. Drink more water to wipe of the waste material and increase metabolism speed.
Day 14: although the pain is harder, Set your heart ablazert❤🔥Kokoro o Moyase! Result of 14 days of doing those sets, really impressive me. Continuosly finishing all set of workouts made my upper belly disappear, as a medium belly. I would keep doing these workout even 14 days have end. til the day my abs all came out, i will be update again. (18/07/2023)
@IRFAN22119 depends on the size of belly and food u eat, if u control diet and discipline on workout everyday, its definitely working, consistent always !
@IRFAN22119 my pleasure bro, lets grinding tgt
bro what is 3x15, 2x20??
@@flamingsajib 3 sets of 15 .and 2 sets of 20
Trying these exercises for 15 days (i would be editing this comment after every workout day....with diet)
Day 1: the exercises were very difficult to do.... I was not able to do perfectly...legs and arms were paining
Day 2 : after day 1 body was paining intensively...but i managed to do maximum of exercises....
Day 3 : i could notice that after workout my chest fat and belly shranked for 2-3 hours...which may be a good sign
Day 4 : a little reduction in chest fat no visible reduction in belly fat....
Day 5 : I toot day 6 as break...
Did ur belly fat shrunk?
@@tando1432 actually in 4 days it is not possible..but i could see little changes like reduction in chest fat...
bro what is 3x15, 2x20??
For me the most problematic is fourth (only 2x5 reps) and fifth (only 3x9-10 reps) the rest was relaively easy (I've done). I think that the technique is the key.
Man can already tell that I'm already loosing a lot of belly fat in just 4days thanks alot bro
How’s it now ?
how's it now bro answer it
0:16 1 ejercicio
0:36 2 ejercicio
1:01 3 ejercicio
1:35 4 ejercicio
2:04 5 ejercicio
2:36 6 ejercicio
this is the proper way to show a work out video, show the correct form show the wrong form to avoid it and show which muscle its building, well put video 👍
💯
My question is do I have to do all of these at once ?? 😅
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
your absolut right, u cant lose fat in specific regions. body choose him self where to lose fat. u have to reduce ur bodyfat% to see muscles like abs. hiit is one of the best u can do for it. another way is walking. u have to stay in aerobic range to lose bodyfat, in anaerobic u only burn carbs (90%)
@@Tyr79 That's right my point. They may not be the best to burn fat but his exercises are still very good for core development
I'll start writing about my journey, I'll do this workout daily for 1 month maybe more
I can see my upper two abs standing when I'm hungry or dehydrated,
my general physique is skinny fat, with good biceps and forearms (I do a lot of bicep curls at home using a backpack and a lot of rice bags),
but my other body parts are basically untrained.
Also in addition to these exercises, I do around 5x10 push ups every other day as part of another challenge
Age: 19 (Human years)
Weight: 71.3 Kg (157 lb)
Height: 173 cm (not sure how much in freedom units maybe 5'6"~5'7")
2024/Sep/03
Day 1:
1st exercise: Didn't feel too hard, I had a nice burning sensation after the exercise
2nd exercise: Really felt hard, especially on the neck, I didn't feel in the abs, probably because of bad form, although I tried to do it as correct as possible
3rd exercise(4x10 reps each side): Felt medium difficulty, it felt hard on the neck on the first two sets, but I adjusted my form and I felt the abs more
4th exercise(2x10 reps each leg): First set felt easy, but the second one was really hard, I'm not sure if it's because I adjusted my form, or because of muscle fatigue, I didn't really feel the burn on any specific muscle
5th exercise(3x10 reps each side): Felt easy, and the burn was on the side of the waist and lower back, I think I did it in good form too
"Did 5x10 push ups between 5th and 6th"
6th exercise(4x12 reps each arm): Probably my favorite exercise, it felt really easy, but the burn in the abs was really noticeable
1st day thoughts: I don't feel much burn, and the second exercise was really hard on the neck, I might drop it and increase other exercise if the problem persists, overall I don't feel tired or burned.
Day 2: It felt much easier, my form definitely improved, I still don't feel much burn in the abs area, but I got a red line between my rib cage and stomach, which is definitely a good sign
I decided to swap the second exercise with 2x20 sit ups, since it's much gentler on my neck, the sit ups gave me nice workout feeling on my lower back, overall medium difficulty
you working still?
@@Olden_1 Yes, sorry, forgot to update the comment.
Day 3: was probably the easiest, I remembered all the exercises without watching the video again, although I did for the third exercise to see my form, I also did 5x10 push ups.
Day 4: Was really hard for some reason, really felt burned out, I started with the easiest and went for the hardest in this order, 6th, 1st, sit ups, 4th, 5th 3rd, I managed to get through, the red line under my rib cage is really visible now, even after 6 hours since exercising.
Days 6-9: it became harder and harder, I'm so sore, and even sitting hurts, I've decided to take day 10 as a rest day, so I can get back stronger
day 11: It was still hard, but bearable
days 12-16: it got easier and easier, I no longer feel the burn, taking it easy, it now feels easier to suck my stomach that I do it unconsciously, it takes effort not to suck my stomach, which is nice since my belly feels smaller
@@Mugistan respect brother stay hard
❤
Hola Ivan, gracias por el aporte, por compartir esos ejercicios. Yo me hice un dibujito en un papel y anoté todo así que hoy empiezo a trabajar estos abdominales. Gracias, saludos!
Wtf spanish what are u doing here
@@lilckxaksz9474 ñ?
@@lilckxaksz9474 Q te molesta? existen miles de idiomas mi papi no sólo inglés
@@lilckxaksz9474 I speak Englisg too. I 'm argentinian
Изменилось за 4 дней?
Muchas gracias por compartir esta rutina, hace unos meses atrás había subido de peso gracias a la cuarentena llegue a pesar más de 85kg, pero estos ejercicios son muy buenos además de que lo puedes complementar saliendo a correr media hora o más, actualmente peso 55+ , les recomiendo que salgan a correr eso les ayudará bastante y además en la primera semana empiezas a ver cómo tu abdomen va agarrando forma aún que al mismo tiempo bajas de peso, suerte a todos los que tomen en cuenta mi comentario sé que pueden lograr bajar de peso no se desesperen en 1 mes empiezan a notar algo de cambios en su cuerpo saludos hermanos🫶
Thanks
xd yo demore una semana y se y se formo la ralla que marca el abdomen xd
I saw muchas gracias so I’ll just write suiiiiiiiiii here
gracias my friend💪
Gracias bro!! suerte hermano
Hace 2 días que empecé a hacer este ejercicio, en 2 semanas les aviso si hay cambio, aunq tengo 14 años y tam vez no se note mucho... pero lo intentaré
Ok
Estaremos atentos
Cómo vas Bro algún cambio
Y q tal?
@@felipemadrid4534 Hola, mira el comentario que pondré en unos minutos
Started on March 4 will update/edit daily and I’ll inform weekly to see if I see any changes:
Day 1 (March 4th) - had to cut some of the reps and sets due to soreness. Over all I did all the exercises.
Day 2 (March 5th) - as usual I did all the exercises and my body felt somewhat sore after I was done, but I still had to cut some sets and reps
Day 3 (March 6) - did the exercises and my body was sore, but this time I didn’t cut a lot of the sets nor reps. Any sign belly fat loss??? Nope. Not yet at least.
Day 4 (March 7) - did all the exercises and this time it took longer then usual to start getting sore.
Day 5 (March 8) - did the workouts as usual. This time i did more reps on the last workout and got sore again.
Day 6 (March 9) - took a break, didn’t feel motivated.
Day 7 (March 10) - I did the workout and this time there was only 2 exercises that made me sore so that’s good.
#1 - Weekly update: haven’t seen any physical changes but I’ve noticed that the pressure that I get when I sit down because of my belly fat is no longer there, or rather, I can no longer feel it. Guess you can call that a physical-ish change.
Day 1/week 2 (March 11) - did the workout’s successfully and since I’m starting to get little to no soreness after the workout, I might do another session of exercises sometime later in the day or add more reps and maybe sets.
Day 2 (March 12) - Imma have the day off today as I’m not motivated to workout.
Day 3 (March 13) - felt like trying something new so I put on my bookbag and did the final 3 exercises with it. Luckily enough I wasn’t that sore so tomorrow imma use the book bag more frequent and see how well it’ll go.
Day 4 (March 14) - did the exercises with my book bag AND JACKET on. The final 3 were a bit hard to do but I eventually did do them. Imma continue doing this until my body gets used to it and afterwards might make some arrangements to the workout session.
Day 5 (March 15) - I had a sprained knee so I had to reduce some of the sets but I did do 3 of them without reducing reps. Sadly I didn’t use a book bag but I did do all the exercises.
Day 6 (March 15) - I did the exercises and I switch the 3rd exercise with a push-up like workout and since it put a toll on me (especially my arms) I might continue doing it.
Day 7/weekly update (March 17) - i noticed that the bottom part of my stomach has gotten more straight or lined up with the rest (if that makes sense) so that could be a sign of weight loss. I’ve also noticed that veins in my arms that were difficult to pop out have also been popping more frequently after like 1 week and a few days. Also need to work on my diet as it hasn’t been well.
Day 1/week 3 (Match 18) - I switched up the 3rd workout with 3 minute plank but sadly I could only do 2. Since the original workout I couldn’t do efficiently; I decided to switch to doing planks as it felt more effective and somewhat hard to do. In the end, I did all the workouts but with a slight change.
day 2 (March 19) - as I’m editing this at 12:06pm I might take a break. After edit, I did do the workout for today.
Day 3 (March 20) - did the workouts but sadly I didn’t get to do 3 minute planks. So for so good though, been doing all the exercises.
Day 4 (March 21) - did all the exercises while my shoulder hurt. It made the workout more competitive so that’s good. I’ve also noticed more veins popping out too.
Day 5 (March 22) - Today felt really good, I managed to do 60 reps for 2 workouts and I managed to do a 3 minute plank.
Day 6 (March 23) - today felt good, did a workout for 60 reps and a 3 minute plank.
Day 7/weekly update (March 24) - I will say the everytime I look in the mirror it looks as if I’ve lost weight. I asked a family member too and he did agree that I look skinnier. So, as of now, I’m seeing physical changes. I will say that the changes would’ve been more significant and early if I had a better diet.
Day 1/week 4 (March 25) - might decide to take a break for today since it’s the weekend. Update: it’s later in the day and I decided to do the workouts for today. Did all the workouts successfully.
day 2 (March 26) - imma chill out for today since it’s Sunday.
day 3 (March 27) - today felt really good. Did the exercises and a 4 minute plank separately.
Day 4 (March 28) - laid back for some of the exercises since I came home from school with a massive headache.
Day 5 (March 29) did the exercises but I got sore midway. Luckily enough I didn’t arrive home with a headache or something.
Day 6 (March 31) - losing motivation and don’t feel motivated either so imma chill out for today and try tmrw
After each workout I suggest drinking protein shakes as they help with muscle recovery
@@Skully_boy any recommendations i don’t know a lot about protein 😅
@@platoplatinum2581 so protein mostly comes from meats, usually you'd eat or drink protein after doing a good session at the gym and it'll help with muscle recovery and it'll give growth to your muscles (such as your biceps chest and your back)
@@Skully_boy Thank you brotha
bro what is 3x15, 2x20??
Love from Bangladesh 🇧🇩🇧🇩🇧🇩❤️
I'm also from Bangladesh
Me too ☺️. Khulna thake
@@tahmidtamimanik4060 ami rupgonj Narayanganj thake
Im also from BD🙋♀️🇧🇩
Haii
motivacão todos os dias, madrugadas de treinos a gente vai melhorando cada vez mais e mais!!!
E fácil pra um cara com abdômen definido estufar a barriga pra uma foto e depois contrair pra outra. Acho o treino mto bom mas essas fotos de antes e depois não cola mais.
@@marcelobiks Na foto desse vídeo, realmente, mas em alguns outros é perceptível que nada no corpo está definido, nem mesmo os braços.
@@marcelobiks ini
5@@marcelobiks
@@marcelobiks ini
Hoy Empezaré con el ejercicio y actualizaré conforme avance. Soy de complexión endomorfo pero hago ejercicio regularmente por lo que me será sencillo adaptarme. Les cuento como me va...
Cómo vas??
Nunca actualízate...
Did this for 14 days, it actually helped honest opinion
You see the results in 14 days ?
@@OTAKU6918 yes
@@Dennis_Jeshoi bro can you help me i am not a fat but i have chest fat did his chest exercise videos work well ?
@@OTAKU6918 ok bro so i did all his drills AND i actually went out for a jogg maybe 20mins EVERY day, started to eat more green etc. I train jiu jitsu so i had to be more slim and yes it did work
@@Dennis_Jeshoi thanks bro
Actually you can't lose belly fat, if you want to lose belly fa you'll have to go in a calorie deficit and hit compound exercise with cardio and you'll lose overall body fat, by doing the exercises he showed you'll get a great core and abs but that's not going to cut your fat, you can't cut fat from a particular are,
But the exercises he showed are great for core strength 👍🏽
👆 Spot reduction is impossible.
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
you're right
The more intense we workout the more we will burn fat, but with targetting a certain area it will atleast burn a bit more fat on that area
Bro i have a fast metabolism and have very less fat on my body but my belly has the most of the fats what will you say in my situation, if i eat less i will lose belly fat 😑 ofcourse not 😅
@@neon4339 dzuh yoi will
Empezaré a hacer la rutina todos los días, muchas gracias
todo los días es malo
Bro, is it working??
@ϟϟDas Reich , soy el mas novato. la verdad he escuchado que hay que dejar descansar los músculos mínimo 72 horas para ver crecimiento y comer proteína y alimentos que ayudan a la recuperación del músculo... pero repito soy el mas novato.
Thanks a million!
Tried this for 14 days today exactly how the video says with only rest days on the weekends (10 days working out. Needless to say I don’t have a 6 pack 😂 but this was a great ab workout for a beginner that I will continue doing for 2 more weeks and move onto a more challenging one
If you really are pushing to get abs, try and do a calorie deficit, it will help define them
@@brendanwilson7515 yea I am also doing that, I am 2 weeks and a half into my fitness journey and I also started taking creatine and drinking a gallon of water a day last week
@@blackbobross4960 did you lose any belly fat and weight
@@ShawnFX I lost about 5 pounds in close to a month now, I’ve been doing this and a full body workout along with cardio after both every day with 2 rest days on weekends. I can 100% tell that my body has changed although I am not where I want to be it is noticeable to me and I got a compliment from someone that didn’t even know I started working out, they said I look like I lost weight 🙂
how are you doing now?
Thank you Ivan for the energetic inner connection with our bodies.
This is more detailed video tutorial than other talkingshits for 30 minutes this is what people want straight to the point
сегодня начну делать, буду каждый день отписывать: появились ли изменения или нет, какие ощущения, итд.
Скажи через 2 недели
Ну что там?)
Ну что, есть чёт?
Ну как?
Ребят, тоже начинаю делать эти упражнения. У меня сейчас столько проблем в жизни, надеюсь спорт и поможет мне в их преодолении...
Я пошла на первую тренировку! :) (как только закончу, сразу отпишусь)
1. Закончила первую тренеровку. Честно, не ожидала, что будет так сложно. Но буду продолжать
Shan is a great and lovely teacher. My daughter likes her a lot.
Brother, your way of explaining is very good. Now I enjoy exercising at the home and save on gym expenses.
👍👍👍
Me too!
Keep exercising, Shabbir, stay strong 💪
its more an investment than an expense, more useful if ur homeless tho
Hey buenas, soy alguien que ha seguido esta rutina de forma continua con dos días de descanso a la semana, actualmente llevo las dos semanas y he de decirles que se notan los resultados, digo, no quedarán como el de el vídeo pero al menos yo, que era una persona con peso de más, se me ha incluso marcado un poco el abdomen, como les digo, no quedarán como el vídeo pero es una enorme ayuda para personas como yo que no hemos hecho ejercicio en la vida, también cabe mencionar que regule mi dieta dejando de comer comida chatarra como churros o azúcares, aún así les sugiero que para una dieta vayan con un nutriólogo ya que ellos saben mucho más de lo que yo sabré del tema
Un saludo y suerte a todos
¡Grande bro!
Pero te tengo una pregunta, a que se refiere el video en los ejercicios sobre lo de 3x15 o 2x20, ¿Sabes que significa?
@@luisangelpimentelulloa7579 se refiere a hacer series, por ejemplo en los abdominales crunch pone 2x20, es decir, primero haces 20 abdominales y después realizas los otros 20, entonces ya tendrías hechas las 2 series de 20, es decir, 2x20
Es mas probable que marqués por la dieta que por los ejercicios. Estos ejercicios no son para hipertrofia. Menos se puede perder grasa por esos ejercicios. "marcar abdomen" es 90% dieta. Puedes entrenar diario con esos ejercicios y nunca marcaras.
@@josecarlosmosqueiramoreno1461 para entrenar el abdomen y marcarlos,tendrás que estar en un déficit calorico,la cual comes menos calorías de las que consumes,sacando la comida chatarra y los azúcares. además tienes que tener un porcentaje bajo de grasa corporal para que se te puedan marcar y obviamente hacer ejercicios de cardio con algunos de estos del video.
I died performing the first three. Worth it. Not so easy as shown. Obviously, beginners need more effort and push. Keep them rolling! Thanks Ivan.
Does it work?
@@paulnavarro6581 Work? The magic is the diet. The abs are not just by the exercise, but mostly by your diet bro.
@@decodingcap9965 besides the diet, are the exercises good for building abs as a muscle
@@Reefa1 More info & evidence required please. TIA.
الصوت مزعج ❌☝🏾. Voice❌❎❎. اللهُمّ ارزقنا الصحه والشفاء العاجل لأعود لهذه التمارين الرياضية يالذالجلال والاكرام ياحيُّ يا قيُّوم 🙌🏻🙌🏻🙌🏻🙌🏻🛑
These exercises will help to gain muscle but not sure about bellyfat
Cardio or other exercises that burns more calories might help for losing belly fat
@Steve Vento my comment is based on 15-20% body fat
And yes if a person has above 20% bodyfat he needs to work on kitchen
@Steve Vento Man you're wrong about that. All you need is a small caloric deficit and thats it. No need to stay on water and bread for 2 weeks lmao
Diet is essential - calories deficit.
You need to do a calorie deficit, but, also gym, because you dont want to look skinny as fuck, right? Also, a good diet, with protein, vegetables, no cheat day.
In conclusion, do gym+ cardio+ good diet+sleep 7-8 hours a day.
good to see ppl with minds over here
Bruh... the burn is real. These sure do work out that core big time.
Você é o melhor cara
Concordo
Day-1 hard
Day-2 stomach muscles hurt
Day-3 pain went just a little
Day-4 same as Day 3
Day-5 much easier than day 3 and 4
Day-6 can easily do it now
Day-7 can do it easily now aswell
Day-8 can easily doing it
Physique check nothing changed but I'll update at 14 days
Day 9 it's much easier than day 7
hows it now?
Facts
day 14 is tommorow! let me know ur progress :)
im waiting for your success or failure
if easily doing it, up the reps. Also even if you dont see a difference the fact it is getting easier shows your core is getting stronger which is really important even if not visible progress
Отличные упражнения) главное качественное выполнение.
L
Главное питание, а не качественное упражнения
Худеют не от тренировок по сути
Time to put this to the test. I plan on dieting too. I’ll update every 5 days.
right friend
Les goo imma start to
Mee tooo
Good luck bro, we will watch your career with great interest
@Gurkirat Singh all the best bro. Iam starting too
Hey man thx a lot, i love your videos and the form you explain them, keep it up!
I like these types of videos, straight to the point, short video yet very efficient.
Left out the most important part…..diet. Don’t care what exercises you do or how long if you don’t eat right
Abs are made in the kitchen as they always say
Well , what do you think should be the diet for this? is a regular diet ok or should it be Modified or cut down?
@@lukky6648 depends on you're physic
@@lukky6648 Yes, depends, like advised above. If you have all the muscle but it's covered up by belly fat. You will have the core, but it won't show. It just might push the belly a bit more out lol. The over-simplified diet advice for being more muscular is to add proteins and reduce carbs from your regular diet. Given your diet is like a regular modern person, and you're looking to be leaner. If you're already lean and lanky, you probably don't have to reduce carbs, in fact might have to add them alongside your proteins. Keep it varied and have fun!
I love this,short and to the point. I like how you also added the dos and don’ts!👍🏽
Edit:holy cow! Thx for the likes everyone!:)🥰😘
Así es muy buen video .
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@@wishicouldsaymore Como se nota que tenes tiempo libre pibe
@@sinproblemaz9689 jajajaajajaja
The faces you make when doing the exercise incorrect is hilarious great video👍👍
the fact you had to type this to try to make the video creator feel like shit instead of just moving along is hilarious and shows you live a miserable life.
@@jTacticsBeats this comment shows you live a miserable life because you have to be toxic and say mean unnecessary things to other people just for entertainment.
@Jonathan Moe Lester I mean your actually not wrong. It has been a while since I actually found something that I thought was funny. Everytime my friend tries to show me something funny I always have to fake laugh. Bruh I never realized how much I messed up this comment my spelling was horrible. Let me edit it my bad sorry.
@@jTacticsBeats bro the guy was talking about when the video creator purposely made bad posture.
@@tajwarjamil6186 Right🤔. I think he misunderstood. It happens!
He really acts very well when showing donts👏😮.
Me encantan esos vídeos donde muestra el beneficio y aparte la manera incorrecta de hacer el ejercicio. Buen video bro
IVAN el mejor y más excelente maestro en técnicas para ejercicios en casa. Gracias
I can certainly feel my abs being in pain while doing it. Which is good. Much better than stomach presses
Hows it going? any changes?
@@gutbisket I was doing those exercises for about a week or two but then I kind of changed my routine. I think I will encorporate these exercises again in my routine. I just had a lot of things to do is all. Perhaps I'll give an update in the future.
@@DestroyerBG1 Okay man. Thanks
bro what is 3x15, 2x20??
Я, конечно, не профессионал, но:
1) за 14 дней живот не уберёшь;
2) эти упражнения на пресс, и после них мышцы пресса будут под слоем жира, соответственно жир надо сжигать, и, как мне кажется, не такими упражнениями.
Исправьте, если не прав.
@@lilialola993 ну это всё на жиросжигания действия. Это нормально. Но в видео то упражнения на пресс.
Я думаю ты прав.За такой срок если что и сожгётся,то только на фарме.
@@lilialola993 вы бы ходить не смогли, в больничку прямым рейсом, без сознания, если бы за 9 дней столько согнали)
Will be doing this for 14 days.
Day 1. Started out easy, but got harder the more times I did the exercises. Heart rate was about 100-120. I paired the exercises with some cardio (bike ride)
Day 2. Didn’t have access to computer so late response. Honestly it felt a little harder then the previous day. Heart rate was about 100- 135. I paired this with a mile run.
Day 3. felt a tad bit easier with less pain. Heart rate was about 100- 125 ish. Did some back and leg workouts earlier.
Day 4. felt easier to do the workout. Heart rate was the same as the previous days. I paired this with walking.
Day 5. Felt so much harder for some reason but I did it. Heart rate was the usual. I did a mile run and tried out this awesome protein banana shake. (I only had half of it and shared the rest) here's the recipe: 1/4 cup Greek yogurt, 1 cup of any milk, 1 banana, 2 tsp peanut butter, 2 cup ice, choice of protein powder, and a sprinkle of cinnamon. Also my dumbbells are arriving tomorrow so I cant weight to use them.
I injured my back and heel while skiing so I will be out for a few days.
day 2?
@@Simaneerr never happened
Day 3 quit D: Its so sad vector
@@PH_Value I did it for 30 days
guys i did not quit, i update it whenever i get the chance. also i might miss some days because of skiing and other activities but i will do 14 days and will plan on doing 100! i have put off working out for so long and i want this 6 pack so bad.
Reading about people grabbing multi-figures monthly as income in investments even in this crazy days in the market,any pointers on how to make substantial progress in earnings?would be appreciated.…
You have to have an idea on what you wanna invest in carefully before going in
Access him through the tele gram page
Albertmathe is the name
This man right here,I tradr with him he’s inventive and the P.O.T are no jokes, I won’t look awestricken u made mention of him
I think a Good T/A like him will pay off more than random u-tube videos,a lot of RUclipsrs don’t actually care if you loose money, they just want more views and traffic!
Dumping the fat..now working on ABs & weight training...
Great timing for this video.
Muito obrigado, Ivan!! Saudações desde Brasil!! 😁
Если честно я просто в афиге с видео. Тут так хорошо всё показано и даже как неправильно. Спасибо большое за видео👍
And i like your pp that buzz looks fresh and ready for the workouts
Привет ,убрал живот за две недели?
Comienzo hoy con 82 kilos, mido 1.76 y tengo contextura gruesa, regreso en 2 semanas a compartir los cambios.
Oc
Te esperamos
Bro tu los haces día si y día también? No descansas ningún día?
Suerte hermano 🍃
Suerte extraño de internet
My best exercises
1.. bicycle
2..jump jack
3..suqects
4..push up
5..climber
❤❤❤❤❤❤❤❤❤❤❤
I never knew working out could be this fun! Thank you
Do you have fun when you work out? 💀
@@Jamie-s7f he says "sometimes"
i’m confused about the raised legs for the side crunches (0:58). is that necessary/beneficial?
It's probably to make it easier
A corrida ou caminhada também é importante . Até msm pq esses exercícios definem mais
@henrique eu prefiro assim nmrl, o cara tem o físico daora, se fosse peludo ia ser feio!
@@espectkratos938 e no mais o cara é um alemãozinho ia ser mó estranho ele peludo, se fosse um negão ou um cara com um pouco mais de melanina ia meio que combinar mais
2 days in and I’m getting good results already. Definitely going to keep up the full 14 days.
You are a beast bro.. love your content. it fix my belly and i am seeing results in just 2 months
So I have done this 4 days in a row so far!
Day 1: Was tough but I managed to do all of it!
Day 2: Was wayyy more tougher due to the soreness >.>
Day 3: was a little bit better but still tough only did 3 of them.
Day 4: Was way way way easier, Its like all the soreness vanished magically, I managed to do all of them and not feel like dying. I will update tomorrow! i also feel amazing about myself lately and have been way more happier than usual.
Day 5: WAAYYY Better, managed to add more reps and included 12 pushups, during end with the sixth exercise,
wow, may i ask as a beginner. do ABS got visible even if it is not 6 pack on you?
@@manuelluismarquis2689 I mean I have only been doing it for a while. I have noticed a slim stomach. But it all depends on your ab genetics and what you eat.
@@manuelluismarquis2689 If u have a bit of body fat around 20-25% doing only abs exercise wont do any good and u will not get a result to see those abs.The o ly effective way is to do abs exercise+cardio(I recommend HIIT exercise but u can also try jogging,running,swimming,walking or maybe cycling)to burn your entire body fat faster so those muscles inside your body will be more visible not only abs but most muscle on your body!
@@ChefTortle do u lose ur belly fat? How long does it take
@@tando1432 I no longer do this anymore since I moved on to a different video. But I did notice some fat gone, but that could be because I did run a lot and didn't eat a lot.
Evde yapılacak güzel egzersizler...👍🇹🇷
Doing this for 14 Days!
Day 1: After this work out i drank plenty of water and Obviously not that much result yet since its the first day, My abs were sore but that's a good sign.
Day 2: While doing the excercise it was hurtin and stil no improvement yet as always i drank alot of water and i didn't eat any sugar or salty stuff
Day 3: OK, Hear me out guys i actually saw my belly lose fat a bit, i know because i took pictures from day 1 and i saw difference, This is really good man ima keep going.
This aged well
bro what is 3x15, 2x20??
Very excellent video Ivan thank you very much for your work.
덕분에 운동 열심히 하고 있습니다.
Этими упражнениями, живот не убирается! Можно мышцы накачать, а сверху как был живот так и будет!
Бег, быстрая ходьба и сбалансированное питание, уберут живот !
Спс
تمارين رائعة شكرا على المشاركة
Chicos, voy a aceptar este reto de 14 días, peso 86kg y mido 1,76, después de 14 días les digo sobre los resultados ✓ .
No lograrás nada sin dieta. Estos ejercicios son super fáciles no marcan nada. El 90% de tener abdomen es dieta.
Todos dicen lo mismo, al final desaparecen...
@@FernandoSanchez-bj4lf faltan 4 días
.
,,,
Thanks Ivan, this helped me out a lot!
Fajny film Rusakov :)
Спасибо за видео очень круто!
Но в 14 дней по факту никто не сможет убрать живот!)
Я сам новичок, подтягивания 20, отжимания на брусьях 40-45, приседание с одной ногой 10-12)
Прошлом году у меня не было никаких жиров, но сейчас есть. Три месяцы прошли что ни могу убрать жира, конечно с тяжёлыми тренировками.
Так что это на 14 дней не возможно!!! По моему мнению)
Убрать жира связана от еды и от тренировки конечно)
Вам нужно найти хорошего тренера .
@@darjertva6955 вроде так
От правельного питания %70 позволяет убрать живот
этими упражнениями из видео можно только подкачать мышцы пресса, но не убрать жир. Качание пресса жир особо не убирает. Живот можно убрать только кардио + питание. Либо операция