Summer is approaching, and the scales are showing disappointing numbers? Thoughts immediately appear in my head about eating healthy and giving up sweets this coming Monday. This, of course, will help you lose extra pounds, but training with Hollywood trainer Janet Jenkins can tighten the muscles of your buttocks and abdomen. “Perfect abs” is the name of a twenty-minute lesson that does not require sports equipment, and therefore it is accessible to everyone. The result after a month of training is minus 4 cm in the waist.
Energetic Janet
The black athlete was born into a poor family on the outskirts of Ottawa. She was one of three children raised by a single mother. Since childhood, she was attracted by outdoor games, and at school age the girl did not miss a single sporting event as a participant. For Janet, her passion for sports became a kind of cocoon that protected her from a poor existence. She felt superior in this hobby, and this increased her confidence.
After college, Jenkins completed three majors in nutrition and sports medicine. The girl began her coaching career and began blogging at the same time. Valuable recommendations led to a record twenty million views per day on her blog. The girl was talked about in celebrity circles. Today she is a Nike ambassador in the world, a personal trainer for such famous people as Carmen Electra, Pink, Alicia Keys, Kelly Rowland. Many programs were developed by Janet Jenkins: “Ideal Abs”, “Correction of the Buttocks”, “Bikini”, etc.
Flat tummy
Any physical activity when performed systematically can give positive results in favor of a beautiful body. Hollywood trainer Janet Jenkins has put together familiar and effective exercises into a single sports complex. “Perfect Abs” is a continuous twenty-minute exercise aimed at strengthening the abdominal muscles.
The program from the star coach is loved by many girls from all over the world. Firstly, because of the simplicity of the complex, and secondly, for the result. Janet designed it in such a way that ultimately all the abdominal muscles are strengthened: external, internal, rectus, oblique and even the lower back muscles. The main block of the program is 17 minutes. It includes basic sit-ups, crunches, prone leg kicks, abdominal exercises for the lower back, and isothermal exercises. After exhausting work, there is a three-minute stretch, which is undesirable to neglect, because thanks to it, the muscles relax and their strength increases.
Crunches with ball toss
Lie on your back, knees bent, feet flat on the floor. Take a weighted ball (or a regular volleyball) with your elbows bent and close to your body. As you pull your stomach in, tighten your abdominal muscles and lift your head, neck and shoulder blades. Throw the ball up. Having caught it, slowly, vertebra by vertebra, lower yourself to the floor.
Perform 1 set of 10–15 repetitions. If you have enough strength, perform another approach, after resting for 1 minute.
To get sexy, toned abs like Jennifer Lopez's, try ball toss crunches. Abdominal muscles, like any other, are best strengthened with weights.
Cardio advice Change the duration and intensity of your workouts more often. For example, walk for 60 minutes today and do 35 minutes of high intensity interval training tomorrow. By varying your activities, you will prevent your muscles from getting used to the load and thereby get rid of the fat covering them much faster .
Toned buttocks
Another problem area for girls that requires constant stress for their beauty is the buttocks. And here, too, a Hollywood fitness instructor helps make this part of the body ideal. In addition to the Janet Jenkins “Perfect Abs” complex mentioned above, the black athlete offers a similar program for the buttocks.
The 20-minute lesson is divided into 3 blocks. The first 10 minutes are performed standing: effective squats; abducting the legs to the sides, forward and backward while balancing on the second limb. The second part of the training takes place in the “on all fours” position. And the final stage is stretching.
To regularly work on problem areas, it is recommended to alternate Janet Jenkins’ “Ideal Abs” and “Correction of Hips and Buttocks” programs.
Pros and cons of training
Regarding Janet Jenkins' programs, reviews are mostly positive. The main advantage is the ability to study at home. To work the buttocks and thighs you only need space, to pump up your abs - a mat
The important thing is that there are no “loud” exercises in the complex that could disturb the neighbors. Additionally, you can note:
- According to reviews, studying with Janet Jenkins is not boring and not too easy (in terms of load). The trainer is very positive, and the training itself is energetic;
- no problem area is left unattended; all parts of the buttocks and thighs are treated without exception.
Disadvantages in the program are noted mainly by those who do not want to work independently:
- since there is no aerobic exercise, before performing the complexes you will need to independently select warm-up exercises;
- Hollywood training is not a fat-burning workout, it only helps build muscle.
httpv://www.youtube.com/watch?v=embed/TIrXWCtTps0
Very good programs! The main thing is not to be lazy and do it regularly. I myself do it alternately: I work out my abs and thighs.
I am not naturally inclined to be overweight, but I always make sure that my body is beautiful and toned. Training with Jenkins is simply a miracle! I noticed the first results within two weeks! I recommend to all!
After the birth of the child, I gained a lot of weight. I found workouts from Janet on the Internet. I've been training for three months. The classes are quite effective, 20 minutes of classes is a great time that you can set aside for yourself without much damage. I'm very pleased with the result!
Valuable advice from a trainer
Before any undertaking, you need to set a specific goal. Same thing in fitness. After all, people begin to take care of themselves when they don’t like the reflection in the mirror. Therefore, when planning to work on Janet Jenkins’ “Ideal Abs” program, you should set the goal: “I want to lose 3 kg and achieve six-pack abs.”
Before starting classes, or rather before the first workout, you should take control measurements of your arms, hips, waist and weigh yourself. Then this procedure must be repeated twice a month with the systematic implementation of the fitness program. This is an excellent motivation when, after some time, the measurement numbers become less than the original ones.
No pity during training - this is the key to an ideal figure. In one interview, Janet Pink’s mentee admitted that she lost 20 kg in 4 months thanks to the strictness of her mentor. And this is not the only result of Janet Jenkins’ “Perfect Abs” program. Reviews with photos of girls who regularly performed the exercises of the star trainer are impressive, but more on that a little later.
Abs pumping in a month for a girl: how and is it possible to achieve results in 30 days?
Skapa mom! Wishing you a great izkarash on Tozi's holiday! Visit everyone on March 8th with a smile and cheers for Hubav Day!!! Honors March 8th! I wish you courage, for your dreams and daring, for your dreams and for your dreams! You can do everything you can to look for something! One day everything happened beautifully, and until the evening everything happened passionately. My love, still forever yours.
04/08/ · “Lose Weight in 30 Days” (“Ripped in 30”) “Lose Weight in 30 Days” (“Ripped in 30”) is another program from Jillian Michaels, designed for 30 days. 4,2/5( 86).
Before we know it, winter will end and the time will come for dresses, sundresses and shorts, trips to a picnic and to the sea. In winter there are a lot of holidays that do not allow you to relax and leave the table: New Year, Christmas, Maslenitsa. We'll eat the jellied meat with pancakes, and Easter is coming - we'll also try Easter cakes. And then we are afraid to step on the scales, because even without them we know that we have gained weight, we can’t fit into our trousers, our skirt won’t fasten.
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This woman heads the list of the most famous fitness instructors in America, whose services are used by world-famous stars. Pink, Carmen Electra - only a small part of those with whom she worked.
Every girl dreams of a beautiful and sculpted abs, as well as a flat, toned tummy and a thin waist. For some, a dream remains a dream, while others do everything to make it a reality. Of course, this task is not so simple, especially considering that nature has endowed women with a layer of fat on the abdomen, which can hopelessly hide all your cubes. Therefore, the approach to this problem must be comprehensive. It is quite possible to pump up your abs in a month at home, although it may take longer. The main thing is not to give up.
Hollywood trainer Janet Jenkins is the author of highly effective training programs aimed at solving specific problems. The exercises with Janet Jenkins, the videos of which we now present to your attention, are notable for their intensity and effectiveness. Without wasting time on lengthy warm-ups, Janet immediately begins to achieve her intended goal, gradually increasing the intensity of the load. The incredible charisma and powerful flow of positive mood emanating from this trainer make the training interesting and encourage you to do your best, as if it didn’t matter at all that the work was being done remotely.
Nutrition
It is no longer a secret to anyone that not only his health, but also his figure depends on what a person eats. Those trying to lose weight, in addition to physical activity, should reconsider their diet. Janet Jackson recommends creating a meal plan with a calorie content of 1500-2000 kcal:
- Breakfast: 30 grams protein, 50 grams carbohydrates, 12 grams fat (450 kcal).
- Lunch: similar to breakfast (450 kcal).
- Dinner: 30 grams protein, 12 grams fat, 35 grams carbohydrates (350 kcal).
- 3 snacks: 14 grams protein, 6 grams fat, 20 grams carbohydrates (150 kcal).
Throughout the day, you should also remember about water, which you should drink 2.5 liters. Janet recommends eating fiber in every meal (at least 5 grams). Thanks to it, the process of sugar absorption slows down. Also, do not forget about seafood containing essential fatty acids. If you can’t eat fish, then you need to purchase omega-3 supplements or walnut oil.
When to practice
Abl workout for perfect buttocks, legs and abs (video)
The complex takes a little time, but the exercises themselves cannot be called simple. Therefore, before starting classes, you need to prepare yourself both mentally and physically. Firstly, you should not eat food before exercise. The last meal should be two hours before training. Secondly, you should not immediately load up on food after your body has received a good load. If you have the opportunity, do the exercises in the morning, then this will be a good and useful exercise for the whole body. If this is not possible, then evening time is also suitable for this complex. But remember, you will be able to see the first results after a week or two. Therefore, under no circumstances leave charging for later.
If you are just starting to master the complex and the exercises are difficult for you, do not be upset, do as your training allows. It's possible that everyday exercise can tire you out quickly, so do the exercises every other day. Be sure to take breaks on Saturday and Sunday. The body must rest so that a reboot does not occur. If your body is prepared for stress, then you can do this complex every day. But one day must be a day off.
To summarize, it is worth repeating that any exercise and any exercise will be effective and useful if you follow a systematic approach.
You also need to pay special attention to the food you eat in the morning, afternoon and evening. Try to follow the general rules that many girls use when losing weight. And then the higher body will become the ideal embodiment of slimness
And then the taller body will become the ideal embodiment of slimness.
Janet Jenkins, “Perfect Abs”: reviews
What names were given by people who completed D. Jenkins’ training course: “Hard Sweats”, “Best Complex”, “Hell Workout”, “6 Pack”. And this is no coincidence, because Janet Jenkins’ effective fitness plan “Perfect Abs” has a rating of 4.9 out of 5.
People like the positive attitude of the trainer, the rhythm of the classes, the lack of special equipment and simple explanations when doing the exercises. Among those who left reviews, there were those who saw some shortcomings in the program. This is basically the absence of a warm-up and a complex of hands. But if the first remark is still relevant, then how can there be arm exercises in a class called “Ideal Abs”? This is already a pretentiousness to the fitness plan.
The conclusion is simple: for an ideal body, you need to forget about pain, self-pity, set a specific goal and start training hard, while not forgetting about adjusting your diet.
Lateral crunches with support on the knee
Lie on your left side, knees bent. Lean on your left arm bent at the elbow, palm on the floor, fingers facing forward. Place your right hand behind your head. Tighten your abs and lift your hips up to rest only on your knee and arm below the elbow. Straighten your right leg and lift it parallel to the floor. Without lowering your body, bend your right leg and pull it towards your right shoulder, while simultaneously reaching your shoulder towards your knee. Return to the starting position. Perform 2-3 sets of 15-25 repetitions for each leg.
This exercise works the abdominal muscles well and, moreover, does not make the abs too muscular.
Cardio Tip To burn fat, do a 30-minute circuit workout. Alternate intense 3-minute cardio sessions with 1 set of 20 reps of strength exercises (push-ups, reverse crunches). This is a great way to strengthen all muscle groups.
