- 3 weeks ago
Jeanette Jenkins shows everyone useful things to help workout your abs.
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00:00Hi, beautiful people. Welcome to the Hollywood Trainer Club Ab Blast Workout. I want to give
00:07a special shout out to everyone that's joining us from our Summer Body Boot Camp. And for
00:12everyone who's not, I want to let you know that I'm about to do a second round. So you
00:17are super welcome to join us at the Hollywood Trainer Club if you need a kick in the butt
00:23to get your body moving. So Ab Blast. I first want to remind you guys the importance of
00:29exercise, especially during this time. Number one is to boost your endorphins. I know some
00:36of you might be going through some depression or you're just having a tough time. It's a
00:41very challenging time. And many of you will wake up in the morning not feeling like working
00:46out and that's normal. But I want to let you know that if you just get moving, your body
00:53will release endorphins to help give yourself a boost of spirit and boost your spirit so
00:59you feel good and you feel better. And it's great for your mental health to bring that
01:03fresh oxygen into your body. The other important reason why it's so important to exercise right
01:09now is to strengthen your immune system. Okay. Having a strong immune system is going to
01:15help you fight COVID, but it's also going to help decrease your risk of all illnesses from
01:20cancer to heart disease, high blood pressure, hypertension, diabetes, you name it. So heart
01:28disease is still the number one killer in the world, worldwide. And one risk factor I want
01:35to let you know so that you can connect it kind of to our Ab Blast workout is your waist circumference.
01:42Grab that measuring tape at some point, maybe later tonight or tomorrow. And I want you to measure your
01:50waistline. If your waistline is above 35 inches for a female or above 40 inches for a male, you are at
01:58increased risk of heart disease that increases your risk factor. So to burn the fat off your stomach,
02:05you have to do multiple things, not just working your abs exercises. So yes, we're going to do abs
02:13today, but to burn the fat off your belly, number one, you have to be following a healthy meal plan and a
02:20healthy meal plan at the proper caloric amounts. Two, you need to make sure that you're exercising, doing
02:27cardio and strength training work and specific core exercises. Now the benefits of doing specific core exercises
02:35is number one, we want to make sure that when we're working the core that we are doing strength and
02:41flexibility work. The core does lateral flexion. It does rotation. It does flexion and extension. And
02:50when you have a strong and flexible core, number one, you'll be at increased risk of having lower back
02:56pain, which 80% of Americans are going to suffer from lower back pain at some point in their lives.
03:03And two, it's going to help you be more functional in your everyday movements from just picking up
03:08luggage to carrying groceries, to taking care of your kids, to picking up your children.
03:15All these things are, are going to be easier for you when you have a strong and functioning core.
03:21Okay. And it's also going to help you with that fat burning off of your core. So now let's get
03:27started. I want you to go ahead and start sitting on your mat with your legs straight and your core
03:35nice and tight. And we're going to start with some roll ups. So go ahead and slowly roll down,
03:42reach the arms, inhale the arms up, exhale, squeeze the abs and roll up. So we call these roll ups.
03:48I know I'm doing them quite easy, but they can be very challenging for some people. So if you're
03:55finding this roll up to be challenging, I want you to bend your knee. And when you roll up, you can grab
04:02onto your legs to help you get up. Okay. So that's a modification. Give me five more roll ups. I'm just
04:09going to adjust my camera because it looks like I might be, or my mat, I might be a little bit out of
04:16frame. And I want to make sure y'all can see me through this whole workout. So give me three
04:22more roll ups. Well, I just adjust the camera down a little bit. There we go. Perfect.
04:33And more roll ups, engaging your abs, reaching forward. As you roll down nice and slow, one vertebrae at a time, you pick
04:46the core. Keep that core nice and tight. Paint the spine. And then back up and peel the spine off the mat. Good.
04:57Now bend the knees, place your hands under your thighs. Inhale, lengthen your spine up nice and tall.
05:03Then exhale, decline back. And when you decline back, I want you to engage your core. So pull your navel to your spine.
05:10Feel yourself contract your abdominal muscles to hold that upper body weight.
05:15Then if you can, let go of your thighs. Hold it here and give me eight strong exhales. Just breathe out.
05:23And as you're breathing out, feel the core contracting. Five, six, seven. Then pull it back up. Good.
05:32We're going to do that again. And we're going to make it a little more challenging. Inhale up. Exhale, decline back.
05:37You can stay here. If you want to make it more challenging, you lift your legs up. Each step might go to make it a little bit more challenging.
05:46So you can stay here or add the arms. Inhale up. Exhale, open. You can stay here. Or you can straighten the legs.
05:55Flex your feet and reach to your toes. And breathe out eight times. Exhale. Eight, seven, six.
06:02Keep that core nice and tight. Five, four, three, two, and one. Good job.
06:10We're now going to do tucks. Okay? So you're going to keep your knees pulled into your chest.
06:15Now, if you come down and you don't get back up, it's okay. Just do the best that you can, all right?
06:21You're going to lower all the way down to the floor. Look at your toes. Keep your abs nice and tight.
06:27Then pull it all the way back up. Okay? Inhale as you lower down. Exhale as you come up.
06:35When you lower down, I want you to look at your toes. Then keep that core tight and bring it back up.
06:41If you want to make it a little bit more challenging, take the arms all the way overhead.
06:47So we're at about three now. I want 15. Just do your best.
06:51Four, breathe out and pull up. Five, exhale and pull up. Six, pull the abs in tight and pull up.
07:01Seven, breathe out and pull up. Eight, exhale. Nine, exhale up. Ten, exhale up.
07:13You're almost there. Five more. You can do it.
07:15And exhale up. Four more. In and out. Exhale up. Three more. You're so close.
07:22Come on. Two more. You can do it. I know your abs are burning.
07:26One more time. Exhale, pull it up. Good job.
07:34Again.
07:39Focus on the upper fibers now. Okay?
07:42The upper fibers of the rectus abdominis. Elbows are wide.
07:46You have that space between your chin.
07:49Just lift shoulders up.
07:52And as you hold this here, feel yourself engage that core.
07:55Then reach your arms in front of you.
07:57Try to reach higher. We call this flexion.
08:00Then holding that core tight.
08:02You reach the arms beside the ears.
08:04So the arms are acting as a weight on those upper fibers.
08:08Yes.
08:09And then release to the floor.
08:12Again.
08:12Up and crunch.
08:14Arms in front.
08:15Lift higher.
08:17Reach the arms beside the ears.
08:19As the eyes look forward, hold.
08:22And down.
08:23Up and squeeze.
08:25Arms in front.
08:27Lift higher.
08:28Arms beside the ears.
08:29Keep the abs tight, tight, tight.
08:31And down.
08:32Again.
08:33Up and crunch.
08:35Arms in front.
08:37Lift.
08:37I actually stole this from ballerinas.
08:40They do these exercises because their arms are always overhead, but they have to keep that connection in their core.
08:46Yes.
08:47And down.
08:49Up and squeeze.
08:49I steal a lot of stuff from Pilates and ballet because they're very precise with their movement.
08:56Keep holding that core tight.
08:59And down.
09:00Three more.
09:01You got this.
09:02Up and squeeze.
09:03Arms in front.
09:04Down and lift.
09:06Reach the arms beside the ears.
09:07Hold tight.
09:09And down.
09:10Two more.
09:11Up and squeeze.
09:13Arms in front.
09:14And lift.
09:15Arms beside the ears.
09:16Keep the abs super tight.
09:18And down.
09:19One more time.
09:20In this one, we're going to hold for eight seconds.
09:23You can do it.
09:24Up.
09:25Arms in front.
09:26And lift.
09:27Arms beside the ears.
09:28Breathe out here for eight, seven, six, five, four, three, two.
09:34And release.
09:35Good job.
09:37Okay.
09:37Now we're going to do lateral flexion.
09:40Down the side.
09:42Lift those shoulders up.
09:43Keep your right hand behind your head.
09:46Feel the contraction in your core.
09:48Then laterally reach down your side towards your ankle.
09:53I want you to give me 20 touches.
09:55Shift down.
09:56One.
09:57Two.
09:58Breathe out.
09:59Three.
10:00Four.
10:01Exhale.
10:01Five.
10:02You got this.
10:03Six.
10:03Come on.
10:03I'm with you.
10:04Seven.
10:05Eight.
10:06Yes, I know your abs are on fire.
10:07You can do it.
10:08Ten more.
10:10Breathe out.
10:10Twelve.
10:11Thirteen.
10:12Come on.
10:12Fourteen.
10:13You're so close.
10:14Give me five more.
10:16And four.
10:17Three.
10:18Two.
10:19Good work.
10:20Okay.
10:21Let's do the other side.
10:23Shoulders up.
10:24Core is tight.
10:25And shifting down the opposite side.
10:28And reach one.
10:29Breathe out.
10:29Two.
10:31Three.
10:32Four.
10:33Five.
10:34Come on.
10:34I'm with you.
10:35Keep reaching.
10:36Exhale.
10:36Seven.
10:37Eight.
10:38We're going to 20.
10:40Ten.
10:40You got ten more.
10:41Eleven.
10:42Twelve.
10:43You're so close.
10:44Thirteen.
10:44Come on.
10:46Fifteen.
10:47Sixteen.
10:49Seventeen.
10:50Eighteen.
10:51Two more.
10:52And 20.
10:53Good job.
10:54I know you felt those.
10:55Now let's go on to the transverse abdominus.
10:58Stack the knees over the hips.
11:00So the transverse wraps around your stomach like a belt.
11:03It acts as a corset, supporting the low back and pulling in the low belly.
11:09So that's our abdominal belt.
11:11Knees are over the hips.
11:13Shoulders up.
11:14Stomach is tight.
11:15Slowly I want you to heel tap.
11:17The legs are acting as a weight on the transverse abdominus.
11:22Then you pull it back up.
11:23And switch.
11:25So you're just alternating heel taps.
11:27Give me ten.
11:29Ten.
11:29Breathe it out.
11:30Nine.
11:31Each time the leg lowers, you should feel the transverse abdominus working, those lower abdominal fibers.
11:39Yes.
11:39Keep going.
11:40I want eight.
11:42Seven.
11:43Yes.
11:44Six.
11:44Keep flexion.
11:46Keep both shoulders up.
11:47So you're still working the upper fibers of the rectus abdominus.
11:52Give me four.
11:53Breathe out.
11:53Three.
11:55Exhale.
11:55Two.
11:56One more time.
11:58Good job.
11:59Okay.
11:59Now we're going to make it more challenging by lengthening the lever.
12:05We extend the leg straight.
12:06So a straight leg is more challenging than a bent leg.
12:12Okay.
12:13If you want to keep it easier, you just stay here.
12:16If you want more of a challenge, straight.
12:19If you feel any straining in the lower back, then bend the knees back down.
12:24Okay.
12:25Shoulders up.
12:26Core is tight.
12:27Legs are straight.
12:28Slowly lower.
12:30Feel yourself engage the abs super tight.
12:32Bring it back up.
12:34And the other side.
12:35We're going to do ten.
12:36This is nine.
12:38Breathe out.
12:39Eight.
12:39The lower back always stays in contact with the mat.
12:43There's no space between your back and that mat.
12:48Keeping the core nice and tight.
12:50You got it.
12:51Keep going.
12:52I want four more.
12:53Breathe out.
12:54Four.
12:55Breathe out.
12:56Three.
12:57Breathe out.
12:58Two.
12:59One more time.
13:01And relax.
13:02We're going to add a rotation to that.
13:04Okay.
13:05So, we'll start with modified.
13:08Knees bent.
13:09Look.
13:10Right leg goes down.
13:12Right elbow comes over.
13:14And back to center.
13:15Left leg goes down.
13:17Left elbow comes over.
13:19Or the legs are straight.
13:22Right leg.
13:23Right elbow.
13:24Left leg.
13:26Left elbow.
13:27You choose which one.
13:29We're doing 16.
13:31Here we go.
13:31And breathe it out.
13:32One.
13:34Breathe out.
13:34Two.
13:36Exhale.
13:37Three.
13:37Yes.
13:38You're getting everything now.
13:40Four.
13:40Internal, external obliques.
13:42Five.
13:43Six.
13:44Rectus abdominis.
13:45Transverse abdominis.
13:47And your abs are on fire.
13:49I know.
13:49I know.
13:50Keep going.
13:51You can do it.
13:52Give me six more.
13:54Six.
13:56Five.
13:56And you're like, how does she know?
13:58Because mine are on fire too.
14:00Give me four more because I can't count.
14:03And three.
14:05And two.
14:06One more time.
14:08Good job.
14:10Okay.
14:11I want a double leg hold.
14:13So we're going to hit these lower fibers one more time with what we call a double leg hold.
14:19Stack the knees over the hips.
14:21Hands behind the head.
14:22Shoulders up.
14:23Stomach tight.
14:24Deep breath.
14:24Inhale.
14:25Exhale.
14:26Reach those legs out.
14:27Squeeze the abs as tight as you can and hold for four, three, two, and one.
14:33One more time and we'll add a flutter kick.
14:36Shoulders up.
14:38Inhale.
14:39Exhale.
14:40Legs out.
14:40Give me little pumps with the legs.
14:43Reach your hands to your toes.
14:45Breathe out.
14:45Eight.
14:46Seven.
14:47Six.
14:47Five.
14:48Four.
14:49Three.
14:50Two.
14:50Now all my rock stars.
14:52Pull yourself up.
14:53All the way up.
14:55Good job.
14:56Now roll on to your front side.
14:58And we're going to finish with a plank.
15:00This is it.
15:02Up with the hands right under your shoulders.
15:05Engage your core nice and tight.
15:07Now extend those legs back into your plank.
15:10Keeping your plank strong, we're going to bring your knee across your body towards the
15:16opposite elbow.
15:17If you can touch, great.
15:20If not, then just come halfway and that's totally fine.
15:24We're going to go for ten.
15:26Here we go.
15:26Ten.
15:28Nine.
15:29Exhale.
15:30Eight.
15:31Seven.
15:33Six.
15:34You're so close.
15:35Five.
15:36Four.
15:37Three.
15:39Two.
15:40One more time.
15:41Good job.
15:42Now cat cow.
15:43Stretch your back.
15:46Inhale.
15:48Exhale.
15:50Excellent.
15:51Curl the toes under, downward facing dog.
15:55Walk your hands into your feet.
15:58Slowly roll up for a nice ab stretch.
16:01I want you to put one foot behind.
16:03Oh, look.
16:04I'm out of frame.
16:05So I'm going to do it on the ground.
16:07You can do this on the ground or standing.
16:09Reach the arms up and open up that core.
16:12So if I'm sideways, you can see that stretch in my core, the reach up and back.
16:20And just switch to the other side if you have two alternate legs.
16:24Reach and open up through that core.
16:27Feel that stretch in your abdominals.
16:30Good job.
16:32Okay, guys.
16:33Give yourself a hand.
16:34You did a great job.
16:35And if you want to join me for round two of our summer body boot camp, just come on over
16:42to thehollywoodtrainerclub.com and work out with me.
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