Jen's Fitness Tips » Abdominals http://jensfitnesstips.com Daily Fitness Tips, Tricks and Secrets Mon, 12 Apr 2010 21:57:03 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Tip #80: Pilates Hundreds http://jensfitnesstips.com/tip-80-pilates-hundreds/ http://jensfitnesstips.com/tip-80-pilates-hundreds/ #comments Mon, 12 Apr 2010 21:57:03 +0000 Jen http://jensfitnesstips.com/?p=1611 Flatten the belly with pilates hundreds!!  Pilate moves for the abdominals like the pilates hundreds is an excellent way to firm up and tone up the midsection.  Pilates is about stabilizing the area you are working on and sculpting it!  This easy abs workout will shape your core up in no time at all!  Lets get started!  Lay down on the floor face up.  Place your arms down each side.  Straighten your legs to 45 degrees or bend at the knees forming a 90 degree angle.  Lift your head keeping the chin down against your chest.  Bring your arms up and start pumping up and down.  Keep the back pressed against the ground to work your core extra hard!  Between the movement of your arms, resistance of the legs, and the stability of the core, your abdominals are getting one heck of a workout!  Turn flat into fit with the pilates hundreds!

Now try it!  Get into position.  Pump those arms one hundred times!  Really squeeze the abdominals.  Complete 3 sets!  Challenge yourself by keeping your legs straight through each set!  Get sexy abs doing pilates hundreds!

Add this to your abdominal workout.  Turn tummy fat into flat and firm now!

Flattening the tummy with pilates hundreds?!

This is the 12th day of the 100 push up challenge!  See definition yet?  Upper body firming up?  Seeing a difference?  If you haven’t started, join today!  I’m doing this challenge all through April right along with you!  I’ve done 40 push ups so far today!  60 to go!  Lets get fit together!  Check it out!!!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-80-pilates-hundreds/ /feed 3 Tip #75: Oblique Ball Exercise http://jensfitnesstips.com/tip-75-oblique-ball-exercise/ http://jensfitnesstips.com/tip-75-oblique-ball-exercise/ #comments Tue, 06 Apr 2010 20:28:37 +0000 Jen http://jensfitnesstips.com/?p=1542 Trim your waistline with a great toning oblique ball exercise!  Time to trim and tone!  Lose the love handles and gain a fit waist!  Get cuts and curves with the use of a stability ball.  Stability ball exercises do wonders for the abdominal and oblique area!  You’ll need a medium to large stability ball.  Lets target those obliques!  Squat down on your knees.  Grab the stability ball overhead.  Straighten your arms.  Pull in and tighten your abs and obliques as you reach to the right side.  Hold and release back to the starting position.  Repeat on the left side.  Move the ball as far as possible without causing pain.  Feel the obliques working and firming up your waistline!  Say goodbye to those love handles for good with this oblique ball exercise!

Now try it!  Get into position.  With the stability ball in air, reach it to the right and hold for 20 counts.  Release back to the middle.  Reach the ball to the left side for 2o counts.  Complete 5 sets!  You can do it!  Challenge those oblique muscles by reach reaching further and by holding the position longer!  Work the waist doing this awesome oblique ball exercise!

Add this your abdominal workout!  Squeeze those obliques!!

Love this oblique ball exercise?!  Working for you?!

This is the 6th day of the 100 push up challenge!  Arms firming up yet?  If you haven’t started, join in now!  I’m doing this challenge all through April right along with you!  Lets get fit together!  Check it out!!!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-75-oblique-ball-exercise/ /feed 4 Tip #65: Stability Ball Abdominal Exercise http://jensfitnesstips.com/tip-65-stability-ball-abdominal-exercise/ http://jensfitnesstips.com/tip-65-stability-ball-abdominal-exercise/ #comments Mon, 22 Mar 2010 21:16:59 +0000 Jen http://jensfitnesstips.com/?p=1380 Summer is right around the corner.  Time to flatten that belly and look great on the beach!  Have a stability ball?!  If you do, great!  If you don’t, no problem!  You can purchase one at many retail stores or just visit your gym to use one!  Sculpting your abs on a stability ball works deep into those core muscles and reduces strain on your back!  Sound good, right?!  Lets gets started.  Go ahead and sit down on top of the ball.  Roll down on the ball some resting your lower back on the ball.  Keep you feet flat on the floor.  Place your hands behind your head.  Crunch!  Tuck in that tummy.  Squeeze those abs!  Get rid of belly fat with the stability ball abdominal exercise!

Now try it!  Hop on the stability ball with the correct position.  Crunch up for 2 counts.  Release back down for 2 counts.  Do this 20 times.  Complete at least 3 sets.  Really give that tummy a squeeze on the way up and on the way down.  Challenge yourself by crunching up for 3 counts and down for 3 counts.  Tone that tummy now!

Add this to your abdominal workout.  Firm up and slim down with a ball!

Feel your abs taking shape?!  Tell me about it!!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-65-stability-ball-abdominal-exercise/ /feed 4 Tip #60: Bicycle Abs http://jensfitnesstips.com/tip-60-bicycle-abs/ http://jensfitnesstips.com/tip-60-bicycle-abs/ #comments Mon, 15 Mar 2010 18:46:59 +0000 Jen http://jensfitnesstips.com/?p=1307 Time to work your abdominals!  Want to shrink your waistline and to firm up your belly?!  Yes you do!  The bicycle exercise is a great abdominal workout!  Your abs and obliques get worked at the same time! Lets get started on turning the flab into fit!  Go ahead and lay down face up.  Bend your knees and set your feet flat on the floor.  Place your hands behind your head for support.  Crunch up and over to the left.  Right elbow and left knee should touch as your right leg extends out.  Switch sides.  This twisting motion is excellent for your abs!  Shrink your waistline with the bicycle exercise!

Now try it!  Get into position.  Start bicycling to the right and then to the left.  Do this 20-30 times.  Complete 3-4 sets.  Challenge yourself by crunching higher, twisting further, and/or lowering your legs closer to the ground.  You can do it!  Get the abs you’ve always wanted right now!

Add this to your weekly abdominal workout!  Show off your abs this summer!

See definition yet?!  What is your favorite abs exercise?! 

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-60-bicycle-abs/ /feed 6 Tip #55: Ab Roller Rock Hard Abs http://jensfitnesstips.com/tip-55-ab-roller-rock-hard-abs/ http://jensfitnesstips.com/tip-55-ab-roller-rock-hard-abs/ #comments Mon, 08 Mar 2010 22:13:01 +0000 Jen http://jensfitnesstips.com/?p=1218 What are you waiting for?!  Want flat, rock hard abs?!  The ab roller is a great buy!  Don’t knock it until you try it…seriously!  This little wheel will roll out your body and flatten your abs in no time.  The ab roller is only about $15.  If you don’t have to money, most gyms will have several to use.  Ready to slim down your core and trim you waistline?!  Lets get started!  Get down on your knees.  Grab the handles of the wheel out in front of you.  Relax into your back but it keep it straight.  Look at 45 degrees to prevent neck strain.  Straighten your arms and roll.  Roll out as far as possible.  Don’t let your belly touch the floor.  Work your obliques by rolling out between the 12 and 2 o’clock position on the right side and the 10 and 12 o’clock position on the left side.  Flatten your belly with the ab roller!

Now try it!  Get into position.  Keep proper form.  Roll out and hold for 2 seconds and return to the start.  It will be hard at first so try to complete at least 5-10 repetitions.  Do the same for your obqliques.  Try to complete at least 2 sets.  This exercise works your upper abs, lower abs, sides of the waistline, upper body, and back!  Challenge your body!

Add this exercise to your weekly abdominal workout.  Get killer abs!!

Abs on fire?!  They should be!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-55-ab-roller-rock-hard-abs/ /feed 4 Tip #50: Core V Pilates Move http://jensfitnesstips.com/tip-50-core-v-pilates-move/ http://jensfitnesstips.com/tip-50-core-v-pilates-move/ #comments Mon, 01 Mar 2010 21:57:49 +0000 Jen http://jensfitnesstips.com/?p=1147 Want to trim belly fat?!  Try pilates!  Pilates works on both stability and strength of muscles.  The V position is a great pilates exercise for your core!  This pose pulls in those abdominal muscles for a tighter and leaner looking belly.  This is what you want!!  Go ahead and sit on the floor.  Stretch out your legs in front of you.  Lift your legs to 45 degrees.  Keep the legs straight and point your toes.  Lean your upper body back 45 degrees.  Keep your back straight and long.  Stretch out your arms in front of you and hold.  Your body should take the shape of a V!  The lift of your legs works deep into the lower abs.  Your upper body position works deep into the upper abs.  You are getting a great core workout.  Strengthen and stabilize your abdominal muscles with the core V pilates move!

Now try it!  Get into the V position.  Check your form.  Form is vital to getting the most from this exercise.  Hold this pilates move for 30-40 seconds.  Release for 10 counts.  Complete 4-5 sets.  Challenge yourself by grabbing a medicine ball or a dumbbell.  You can do it!  Flatten that tummy now!

Add this move to your abdominal workout.  Fight belly fat with the V pose!

Feel your core muscles now?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-50-core-v-pilates-move/ /feed 8 Olympic Special #6: Ski Moguls Standing Side Twist http://jensfitnesstips.com/olympic-special-6-ski-moguls-standing-side-twist/ http://jensfitnesstips.com/olympic-special-6-ski-moguls-standing-side-twist/ #comments Mon, 22 Feb 2010 17:32:52 +0000 Jen http://jensfitnesstips.com/?p=1063 The moguls are magical to watch!!  Ski moguls excite the crowd with speed and tricks!  The skiers on these slopes race down accelerating over each small hill and fly into the air for big twists!  These fit athletes must have strong balance, talent, legs, and abs!  Every little hill causes the oblique muscles to work hard.  Rocking n’ rolling down the hill with steady balance and a strong core leads to wins and victories!  You too can have killer oblique muscles!!  Grab a 5-10 pound medicine ball.  Stand up tall.  Sink into your knees some just like you would on the ski moguls.  Twist your lower body to the left side as you twist your upper body with the ball to your right side.  Repeat this twisting move to the opposite side.  Feel the side of your abs working deep into the muscles.  No more muffin top or love handles.  Blast the fat away!  Stand up and twist the side abdominals like pro ski mogul athletes!

Now try it!  Get into position with the medicine ball in hand!  Do the twist!  Pull the ball down the right as your twist your lower half to the left for 2 counts.  Repeat on the other side.  Do this 20 times.  Rest for 10 seconds.  Complete at least 3-4 sets.  Challenge yourself by adding more weight and/or by twisting faster!  You can do it!  Have fun with this.  Feel the burn in the sides!  Twist your way back into those jeans and that bikini!

Watch the Olympics and get inspired!  Add this exercise to your abdominal workout!  Get fit obliques right now!!

Love this ski mogul exercise?!  Feeling the burn yet!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/olympic-special-6-ski-moguls-standing-side-twist/ /feed 8 Olympic Special #1: Luge Abdominals http://jensfitnesstips.com/olympic-special-1-luge-abdominals/ http://jensfitnesstips.com/olympic-special-1-luge-abdominals/ #comments Mon, 15 Feb 2010 18:08:18 +0000 Jen http://jensfitnesstips.com/?p=947 Love the luge?!  This fantastic and fast sport requires great balance and great core muscles.  Luge athletes lay extremely flat on the sled looking slightly up for direction.  For these athletes to have proper technique and amazing balance, the abs must be strong!  Like the luge athletes, you too can have phenomenal core strength!  So lets get started!  Stretch out on the floor.  Place your arms down by your sides or behind your head for support.  Lift your head tucking the chin in close to your chest to protect the neck.  Pull the abs in pushing your lower back into the ground and lift your legs just a few inches off the ground.  This abdominal exercise resembles the position you would have on a luge.  Abs should be working hard so keep squeezing.  The slight lift of the legs gives the abdominals an extra burn!  Get strong and lean core muscles like the great luge athletes!

Now try it!  Lay down on the floor.  Place your arms along side your body or behind your head.  Lift the head.  Lift the legs just slightly off the ground and hold for 30-40 seconds.  Release back down and rest for 10 seconds.  Complete 3-4 sets.  Challenge yourself  by squeezing the abs in the luge position for 60 seconds.  You can also add ankles weights to work deeper into the core!  Lose the belly fat and gain luge abdominals!!

Watch the Olympics and get inspired!  Add this exercise your abdominal workout!  Get athletic abs right now!!

Love this luge exercise?!  What is your favorite winter Olympic sport?!

Take care and get fit…Jen :)

This post is in remembrance of Nodar Kumaritashvili.  May his Olympic dreams live on through many others to come in the luge sport.

]]> http://jensfitnesstips.com/olympic-special-1-luge-abdominals/ /feed 8 Tip #45: Side Plank Crunch http://jensfitnesstips.com/tip-45-side-plank-crunch/ http://jensfitnesstips.com/tip-45-side-plank-crunch/ #comments Mon, 08 Feb 2010 17:29:54 +0000 Jen http://jensfitnesstips.com/?p=851 Get ready to work your oblique muscles!!  Lose the love handles and get sexy cuts and curves!  The side plank crunch is a great exercise for those side abdominals.  Get ready to crunch.  Sit down on your knees.  Stretch and straighten the right leg out to the side.  Place the left hand down on the floor next to your left knee.  Bend your right arm back behind your head for support.  From this position, press your right elbow down to your hips.  Squeeze those obliques!!  Switch sides.  Feel the side abdominals working!  Tone and trim the obliques with the side plank crunch!

Now try it!  Get ino the side plank position.  Crunch down to the hip for 2 counts and back up for 2 counts.  Do this 10 times.  Switch sides and repeat.  Complete 3-4 sets.  Challenge yourself by lifting the straightened leg up as you crunch down.  Get that extra burn!  No more squeezing into your jeans!

Add this exercise to your abs workout.  Burn baby burn…those obliques!!

Fat melting off yet?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-45-side-plank-crunch/ /feed 2 Tip #40: Reverse Curl Plank http://jensfitnesstips.com/tip-40-reverse-curl-plank/ http://jensfitnesstips.com/tip-40-reverse-curl-plank/ #comments Mon, 01 Feb 2010 17:19:29 +0000 Jen http://jensfitnesstips.com/?p=774 Grab your stability ball!  Time for a fun abdominal workout!  This exercise will flatten the tummy for lean, sexy abs!  Using the stability ball adds intensity to the core because you are having to keep your balance while squeezing the abs.  Like the push-up exercise on the ball, place the section between your knees and ankles on the ball.  Elongate the body, place hands on the ground, and straighten the back.  Using your abs and legs, roll the ball towards the upper body as your butt extends up.  Curl the abs in and extend back into full plank position.  Balance.  Breathe.  Tuck and squeeze your abs with the reverse curl plank!!

Now try it!!  Get into position on the stability ball.  Curl the abs in for 2 counts and extend back out for 2 counts.  Rest for 10 counts and complete 3-4 sets.  Challenge yourself by holding each position for 3-4 counts and by completing more sets.  Have fun with this unique exercise and tone up fast!!

Add this exercise to your abs workout every 2 weeks!  Flatten the belly now!!

Feel the belly flattening?!  Tell me about it?!

Take care and get fit…Jen :)

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