In 20 minutes to perfect abs, Hollywood trainer Janet Jenkins, her programs for hips and buttocks

Abs pumping in a month for a girl: how and is it possible to achieve results in 30 days?

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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.

Biography of Janet Jenkins

A black athlete was born on the outskirts of Ottawa into a poor family. Jeanette was one of three children raised by a single mother who was struggling to make ends meet. While studying at school, the girl tried a lot of sports. She participated in all sporting events. Passion for sports was a kind of cocoon for Janet, protecting her from a poor existence. Feeling great about this hobby filled her with confidence.

After graduating from college, Jenny Jenkins completed three majors in sports medicine and nutrition. Having started her coaching career, the girl began blogging at the same time. Valuable recommendations attracted many visitors, the number of which soon reached record numbers.

Thanks to the creation of chic workout programs, Jenkins today tops the list of the most famous fitness instructors in America. World-famous stars use its services.

Dance group training

The undoubted advantage of dance classes is that with their help you will not only lose weight, but also receive a charge of vivacity and positivity. In addition, dance-based programs help to reveal flexibility and grace, which is useful in everyday life. It’s true that it’s worth noting that group training in the gym is more geared toward losing weight than developing your dancing abilities.

As a rule, dance group training offers an affordable, moderate-intensity load. As for the complexity of the choreography, it depends on the specific instructor, but most often they focus on the average student. We offer for description only a few areas of dance group training that are more common than others.

Zumba

Today, Zumba is perhaps the most popular dance style in fitness rooms in the world. It is based on movements from mixed Latin American dance styles.

Zumba group training is characterized by simple choreography, a high fat-burning tempo and very energetic music, so the program is ideal for weight loss and a positive mood. The class is fun and relaxed, making it suitable for beginners. Read more: Zumba fitness: what it is, pros and cons, features and tips.

Belly Dance

Who among us has not admired belly dancing and tried to move our bodies plastically to oriental rhythms? However, Belly Dance not only develops grace, softness and smoothness, but also helps to tighten the stomach, waist, buttocks and thighs.

Belly Dance classes teach basic basic techniques that activate all major muscle groups and improve joint mobility. Belly dancing is also very useful for those who lead a sedentary lifestyle, since hip movements increase blood circulation in the pelvic organs.

Strip Dance/Pole Dance (Strip dance, pole dance)

Strip dancing or half dancing is also called pole acrobatics. To be successful in this type of fitness, you will need endurance, good stretching, strong muscles (especially the upper body) and good overall physical condition. Thanks to pole exercises, you will not only improve your body quality, but you will also be able to develop flexibility, coordination and agility.

In addition to this, pole dancing helps develop flexibility and grace, like any dance training. By the way, strip dancing for beginners may not include exercises with a pole, but will only prepare you for more complex techniques.

Body Ballet

This workout is suitable not only for ballerinas or former dancers, but also for anyone who wants to get a slim, graceful body without problem areas. Some of the exercises in Body Ballet are performed at the barre: you will perform various squats and leg lifts.

Part of the workout takes place on the floor and is an adaptation of low-impact exercises from traditional fitness. This program is especially useful for those who want to work on developing slender legs. Read more: Body ballet: advantages, features, effectiveness.

Dance Mix

Dance Mix, as is obvious from the name itself, is a mixture of various dance styles: hip-hop, jazz-funk, house, breakdancing, r'n'b, freestyle. Such group workouts not only burn calories, but also teach you to move to different musical rhythms and styles.

Modern music, varied choreography, energy in every movement - Dance Mix will give you cheerfulness, relieve tension and fatigue.

Also among dance trainings there are: Latin, salsa, hip-hop, ballroom dancing, breakdancing. Don't be afraid to try a variety of group dance classes if you enjoy that type of fitness. After all, your goal is not to learn all the steps quickly and accurately. Your goal is to get aerobic exercise, burn calories, learn to control your body and get a positive charge of emotions.

Periods

Early spring is the time from the beginning of the thawing of glaciers until the end of May, when this fish has not yet finished spawning and is not in the mood for bait. Real fishing for dace in the spring is almost impossible. The fish spends all its time in Calm water, at the very bottom.
Late spring - this period is very difficult to track on the calendar. The fact is that the fish begins an active life, depending on the water temperature. The easiest way to determine this time is by the mating season of frogs. The time when dace begin to be active coincides with the beginning of their mating season.
Summer is the best time for real dace fishing. You can catch dace all day during this period. Most often, small fish are found in shallow riffles, while large ones hide deeper. When trying to catch dace, you must maintain absolute silence. Hearing the slightest noise, the fish hides.
Autumn is the end of dace fishing. The beginning of the period is September. Just like in early spring, you need to navigate by water temperature and weather. During this period, the time with stable weather is considered favorable for fishing. Whether it's sun for a few days or rain, the key is consistent weather.

Janet Jenkins:

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 muscles of the abdominal cavity are strengthened: external, internal, rectus, oblique and even the lower back muscles.

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.

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.

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.

The benefits of training with a Hollywood trainer

takes little time but is very effective;
suitable for unprepared beginners;
exercises are easy to perform;
no need for sports equipment;
positive, positive instructor;
Video tutorials are in Russian.

The disadvantages include the fact that there is no warm-up, but this is important for safety and effective training. And also there is no strain on the back and arms

Useful tips from the instructor

Before you do anything, you need to set a specific goal. It's exactly the same in sports. Therefore, having decided to follow the Hollywood trainer’s “perfect abs” program, formulate your goal: I want to achieve a flat stomach, beautiful abs and lose 5 kg.

Before starting your workout, take control measurements of your weight, waist, buttocks, arms, and hips. When engaging in a fitness program, repeat the measurement procedure systematically twice a month. It will be a great motivation when after two weeks you see how much lower the numbers are.

Putting aside self-pity during training is the main step to an ideal figure. Some girls admit that they lost about 20 kg in 4 months thanks to the exactingness of the trainer. Such cases are not isolated; photographs and reviews of girls who performed training systematically are impressive.

The workout is aimed at strengthening muscles, not at losing fat. Therefore, if your goal is to lose weight, then you need to supplement your training with aerobic exercises, training your legs and abs. Divide the routine and train different parts every other day or two. One day - abs, the second - thighs, the third - cardio training, the fourth - rest. The muscles need rest for two days, so while the legs are resting, the abs are being trained.

Janet Jenkins Workout Program

Deep familiarity with many sports made it possible to choose the most effective elements from them, and the study of medicine made it possible to understand how different types of loads work and how they affect a person. Programs from Janet Jenkins are ideal in duration and content, as evidenced by reviews of women who have completed them. The Hollywood trainer places special emphasis on high-intensity cardio training, arguing that there is no better load for problem areas of the legs and buttocks.

Janet Jenkins offers women a large selection of training complexes with which you can not only lose weight, but also improve your body quality and sports skills:

Stretching – This perfect stretching program from Janet Jenkins begins with strength training that promotes good fat burning and muscle pumping. The degree of difficulty can be varied, so each girl will choose the perfect set for herself. Finish with stretching to relax the muscles. The duration of the lesson is an hour, and this complex from Janet Jenkins is especially popular with American stars.
Yoga is a less energetic and complex option for correcting problem areas, including hips and buttocks, which is aimed at girls who do not value cardio and strength training. Weight loss occurs more slowly, but yoga from Janet Jenkins is not classical, and therefore more effective in burning fat. This workout can be supplemented with traditional strength training.
The Hollywood Trainer is Janet Jenkins' main signature program, consisting of 2 blocks: for ideal hips and buttocks and for ideal abs. Its peculiarity lies in the combination of several sports disciplines: Pilates, kinesthetics and classical fitness aerobics to music.
Cardio Kickboxing - better known as the Janet Jenkins Kickboxing Party, is part of the previous large Hollywood Trainer complex. Ideal for those who enjoy dance-based activities. Beautiful abs and firm buttocks will be a bonus to your good mood.

Perfect abs from a Hollywood trainer

The first part of Janet Jenkins’ program “The Hollywood Trainer” offers to pump up the abdominal muscles in a short 20 minutes, affecting absolutely all their parts - internal and external, oblique, straight. Additionally, the back and lower back are worked on, which are also indirectly responsible for the ideal appearance of the abdomen, but women often do not pay attention to them. Janet Jenkins herself clarifies that:

Her program for perfect abs is complex, so the first classes can last more than half an hour, because... The exercises will be performed intermittently.
You need to use this complex together with aerobic training if you need not only ideal abs, but also the absence of fat deposits on the abdomen, because it does not burn, but pumps up.

Among the features of classes for perfect abs:

Seamlessly transition from exercise to exercise: You can precisely follow the pace set by the trainer without stopping the video playback to figure out where to place your foot or place your hand.
Even if you exercise a couple of times a week, but do the exercises regularly, you can tighten your abdominal area in 2-3 months.
Exercises for perfect abs are not about pumping up expressive abs, but about stressing the deep abdominal muscles, so your tummy will remain feminine.

Correction of hips and buttocks

To get rid of deposits on the riding breeches and inner thighs, tighten the buttocks and generally strengthen the leg muscles, you need the second half of The Hollywood Trainer program. According to the star coach, there is not a single area that would not be touched upon in this complex. There is no need to buy sports equipment - you only work with your own weight. Training the hips and buttocks is divided into 2 parts, which differ in the position of the body: first you do it while standing, and then lying down. The program will not help you lose weight, but it pumps up your muscles well.

The benefits of home workouts

Many women dream of having a beautiful, toned, photogenic stomach. But not everyone has the opportunity to go on a diet and visit the gym or fitness club every day. Janet Jenkins gives a set of exercises that you can do at home in just 20 minutes. The advantages of such activities are as follows:

Subscriptions to the gym and gym are quite expensive, but it is advisable to exercise every day. Accordingly, these activities save the family budget.
The ability to control the level of load and the number of workouts.
Time saving - classes will be conducted at home, and you will not have to waste time traveling to the fitness center and back.
The opportunity to create a suitable training environment for yourself - turn on your favorite music.
The only special equipment you need is a fitness mat.

We recommend: A year of training with Gillian Michaels. my impressions and results

Benefits of training

Any workout that is carried out systematically will give a positive effect and build a beautiful body. Janet has developed her own complex - effective exercises that are familiar to many athletes. “Perfect Abs” is a 20-minute continuous workout focused on strengthening your abdominal muscles.

Representatives of the fair sex all over the world fell in love with the program from the Hollywood trainer for its simplicity and results. The complex is designed in such a way that absolutely all abdominal muscles are strengthened:

internal and external;
oblique and straight;
muscles in the lumbar region.

The main block of the complex lasts 17 minutes and includes:

twisting;
body lifts;
leg kicks from a lying position;
exercises lying on your stomach for the lower back and waist;
isothermal exercises.

After an intense workout, stretch for 3 minutes; you should not skip it, because stretching increases muscle strength and relaxes them.

When performing the complex, you do not need to jump, run, or stomp. This type of training can be done safely at home, without fear of disturbing your neighbors.

The exercises are very easy to perform; you don’t have to think about the pace, where and how to place your foot, or how to turn. And at the same time, with apparent simplicity, you can feel the work of every muscle. For an untrained person, this is an excellent complex.

What to do after or instead of Jillian Michaels?

Today we will look at a topic that is relevant to many: what to do instead of Jillian Michaels? Since each case of changing a coach is individual, we will consider several situations and give relevant advice for each specific case.

1. I finished doing one of Jillian Michaels' programs. I’m ready to continue training with her, but I don’t know which workout to choose next.

If you have tried several of her complexes, then pay attention to the ready-made training plan with Jillian Michaels for the whole year. Based on it, you can create your own lesson schedule

2. I have outgrown Gillian. I would like to find similar workouts, but a little higher in difficulty.

Most often, after Jillian Michaels, they go to Bob Harper. He offers a similar workout concept, but his workouts are more intense and challenging. To get an idea of what you're up against, try one of Bob's most popular programs: the Total Body Transformation Workout.

The second option is Kate Friedrich, who has also created a range of strength and aerobic classes. By the way, you can quite successfully combine Bob and Kate, alternating their programs with each other.

3. Training with Jillian Michaels turned out to be too difficult in terms of load. I would like to try something simpler to prepare myself physically and return to it later.

Pay attention to Denise Austin, she offers effective fat-burning programs, but with a more gentle load. For example, Fast Weight Loss

Even more accessible are classes with Leslie Sansone. They are based on normal walking at a fast pace.

However, maybe you haven't tried Jillian Michaels' Beginner Shred program? This is one of the easiest workouts at the moment, which will suit even the most inexperienced practitioners.

4. Gillian preaches very intense fitness, I would like safer classes. For example, for those who have problems with knee joints.

Look at ballet workouts that will help you create a fragile and graceful figure without harming your health. Such programs will make you believe that low-impact fitness can be very effective too. It's better to start with Leah Sarago and continue with Tracy Mallett.

5. What can I do after training with Jillian Michaels if I have completed all of her classes, even the most advanced ones?

In this case, you can safely move on to the most desperate fitness programs. For example, to Insanity from Shaun T. This famous complex has already managed to captivate many with its intensity. If you're ready to challenge yourself, then it's time to start doing this program.

Another merciless complex is offered by Michelle Dozois. The PeakFit Challenge course has not received as much popularity as Insanity. Although it offers a more balanced strength and aerobic activity.

6. I would like to continue training with Gillian, but diversify my classes with other trainers.

One of the favorites of those involved is Janet Jenkins. Her positive way of coaching makes everyone just fall in love with her. Read more: Review of all Janet Jenkins workouts.

Billy Blanks has a lot of quality classes too. He created the tai bo system, based on a combination of elements from aerobics and martial arts. His programs will not only help you lose weight, but also improve your agility and coordination.

7. I select some ready-made comprehensive program, designed for 2-3 months with a ready-made plan and various workouts. Like Jillian Michaels' Body Revolution.

Among the creators of comprehensive programs, Shaleen Johnson has no equal. If you are looking for a ready-made selection of workouts with a schedule for several months in advance, then contact Shalin. You can get acquainted with her programs in the article: Review of all programs by Shalin Johnson

The training sessions of Autumn Calabres remained little noticed by those involved. Although it offers high-quality and very diverse programs for the whole body: 21 Day Fix (for beginners) and Fix Extreme (for advanced).

We tried to analyze the most popular situations for those who are looking for something to replace Jillian Michaels. Don’t be afraid to choose new fitness directions, because this will help you not only get new inspiration from your workouts, but also avoid stagnation in your training.

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.

https://youtube.com/watch?v=Ym9m1mXfmlU

Training with a Hollywood trainer is loved by many due to its absolute accessibility, extraordinary positivity and high efficiency. Janet designed each program so that it would be as useful as possible for creating a beautiful body and getting rid of extra pounds. Most of the exercises are accessible even to beginners, and the class is so energetic that the workout flies by.

What if Die in an Hour isn't for you?

This workout is not suitable for beginners and people with health limitations, for example, problems with the back, musculoskeletal system, or cardiovascular system. “These people don’t have to exercise so intensely,” advises Andrey Ushakov, gym coordinator at the ALEX FITNESS “Filion” fitness club . — When choosing a program, one must proceed from the person’s tasks, his initial level of training, and, of course, contraindications. We can expect weight loss if there is a calorie deficit, but if there is a surplus, then we shouldn’t count on losing weight with any program.”

There are many options for training for weight loss, and you don’t necessarily need such intense training. The main thing is that the training is regular (3-4 times a week), and the load is such that you can train for 35-40 minutes without stopping or getting out of breath. But you really can’t do without proper nutrition for any type of fitness.

Janet Jenkins Workout Program

Janet Jenkins offers women a large selection of training complexes with which you can not only lose weight, but also improve your body quality and sports skills:

Stretching – This perfect stretching program from Janet Jenkins begins with strength training that promotes good fat burning and muscle pumping. The degree of difficulty can be varied, so each girl will choose the perfect set for herself. Finish with stretching to relax the muscles. The duration of the lesson is an hour, and this complex from Janet Jenkins is especially popular with American stars.
Yoga is a less energetic and complex option for correcting problem areas, including hips and buttocks, which is aimed at girls who do not value cardio and strength training. Weight loss occurs more slowly, but yoga from Janet Jenkins is not classical, and therefore more effective in burning fat. This workout can be supplemented with traditional strength training.
The Hollywood Trainer is Janet Jenkins' main signature program, consisting of 2 blocks: for ideal hips and buttocks and for ideal abs. Its peculiarity lies in the combination of several sports disciplines: Pilates, kinesthetics and classical fitness aerobics to music.
Cardio Kickboxing - better known as the Janet Jenkins Kickboxing Party, is part of the previous large Hollywood Trainer complex. Ideal for those who enjoy dance-based activities. Beautiful abs and firm buttocks will be a bonus to your good mood.

Perfect abs from a Hollywood trainer

Her program for perfect abs is complex, so the first classes can last more than half an hour, because... The exercises will be performed intermittently.
You need to use this complex together with aerobic training if you need not only ideal abs, but also the absence of fat deposits on the abdomen, because it does not burn, but pumps up.

Among the features of classes for perfect abs:

Seamlessly transition from exercise to exercise: You can precisely follow the pace set by the trainer without stopping the video playback to figure out where to place your foot or place your hand.
Even if you exercise a couple of times a week, but do the exercises regularly, you can tighten your abdominal area in 2-3 months.
Exercises for perfect abs are not about pumping up expressive abs, but about stressing the deep abdominal muscles, so your tummy will remain feminine.

Correction of hips and buttocks

Nutritional Features

Everyone knows very well that a person’s health and figure depend on the foods they eat. If you need to lose excess weight, then, in addition to physical activity, you need to adjust your diet. Hollywood trainer Janet Jenkins recommends writing out a nutrition plan for yourself, taking into account that the calorie content should be from 1500 to 2 thousand kilocalories per day:

breakfast and lunch 450 kcal: 30 grams of protein, 50 grams of carbohydrates, 12 grams of fat;
dinner 350 kcal: 30 grams of protein, 12 of fat, 35 of carbohydrates;
three snacks between main meals of 150 kilocalories: 14 g of protein, 6 of fat, 20 of carbohydrates.

Throughout the day, do not forget about water: the norm is up to 2.5 liters per day. The star trainer recommends including fiber (from 5 grams) in every meal. It slows down the absorption of sugars. Include seafood in your meals, they contain fatty acids that are very important for the body; they can be replaced with Omega 3 and walnut oil.

Excess weight is a time bomb, which over time will begin to have a negative effect on all organs and joints. Any exercise will give maximum results when combined with proper nutrition. Sleep patterns and control over the amount of food eaten, as well as physical activity, are the key to a beautiful body, good health and a great mood. Any of these exercises can be performed with weights.

The Janet Jackson complex is designed in such a way that it affects all the muscles of the abs, buttocks, thighs and makes the fat layer melt.

I'm not interested in having six-pack abs; I'm happy with my thin waist. But there's a problem with the hips. I’m not particularly overweight, but the shape of my hips and buttocks bothered me, and cellulite was noticeable. I was afraid to wear short shorts so that no one would see my “orange” legs. Working out according to the method of the star trainer, after a month the butt became elastic and the hips were smooth. I really like my reflection in the mirror. Wow, summer, hang in there!

Snezhana, 21 years old.

The results from the training became noticeable after two months and encouraged me to continue working on my body. I am an ordinary family woman, with a lot of household worries and troubles. Children, husband - everyone requires attention and care. There is no time to take special care of myself; I am overweight. I understand that this is not only unsightly, but also harmful to health. After watching the lessons with Janet, I decided that 20 minutes a day for myself is quite a bit.

I worked out diligently, until I sweat. I thought: if I don’t lose weight, at least I’ll get healthier. While there were no visual results, I was glad that the shortness of breath had gone away and I was calmly running to my seventh floor. Gradually, the trousers became too big, but I’ll say right away that a set of procedures helped me: training, massage, breathing exercises and proper nutrition. I lost weight, tightened problem areas, improved my health and mood.

Vera, 44 years old.

I’m not overweight, but I don’t see any six-pack on my stomach either. A friend advised me to try training with a Hollywood trainer. During classes with Janet Jenkins, my abs became stronger and my six-pack began to appear. At first it was hard, I didn’t have time, I was tired, but I did it without stopping. And my figure soon pleased me. Now I keep in shape; I don’t want to wrap myself in a pareo at sea, hiding my shortcomings.

Christina, 26 years old.

Janet Jenkins - Yoga

If you want to tone up your body, then we suggest you do an effective workout for all problem areas: Hollywood Trainer - Perfect abs and correction of hips and buttocks. The training is led by positive and energetic trainer Janet Jenkins. Along with her abdominal exercises, you'll work the rectus abdominis, internal and external obliques, and transverse abdominis. Maximum results are guaranteed in minimal time. The workout lasts only 20 minutes, during which you will continuously pump up your abs.

All exercises are done from a lying position and most of them are familiar to anyone who has ever trained their abdominal muscles. During abdominal exercises, listen carefully to Janet Jenkins' recommendations to avoid damaging your back or lower back. If you're looking for a quality program for perfect abs, we also recommend checking out Jillian Michaels' Killer Abs workout. For the lower body, a hip and buttock correction program has been created with a Hollywood trainer.

Janet Jenkins says this workout will tone your glutes, hamstrings, quads, and inner and outer thighs.

A series of the best exercises for the lower body will help you get rid of breeches and flabby legs. The workout also lasts 20 minutes and is a series of exercises for the hips and buttocks. In the first half you train while standing, in the second half you train while lying down. The program contains the most effective exercises for the lower body, allowing you to seriously work out the muscles of the thighs and buttocks. You don't need dumbbells, expanders or other additional equipment for training.

If you are looking for a high-quality program for the correction of thighs and buttocks, we also recommend that you check out Jillian Michaels' workout - Thigh and Butt Fat Killer. With Janet Jenkins you will train absolutely all the muscles of the abdominals, buttocks and thighs from all sides. The workout lasts only 20 minutes, during which you give serious stress to problem areas of your body.

You exercise exclusively with your own body weight. Janet Jenkins is a very energetic and positive trainer. The classes are intense and interesting. The program has been translated into Russian. The trainer comments on each exercise, so the workouts are very easy to understand.

If you have been looking for a program to create a flat stomach or slender legs, then the Hollywood trainer is perfect for you. There is no warm-up as such in training. Before class, be sure to warm up your body by jogging or jumping for a few minutes. The program does not include aerobic exercise. By doing it regularly, you will probably strengthen your muscles, but losing weight without cardio training is almost impossible.

The effectiveness of local weight loss has long been questioned. There are more and more arguments in favor of an integrated approach to training. Doing only this program is not the most effective type of fitness. If you want to lose weight and burn excess fat, include aerobic exercise in your training plan.

For example, it might look like this:. You can adjust your fitness plan depending on your individual preferences and characteristics. Hello, Anastasia. It is advisable to combine such functional training with aerobic exercise. Check out the article: Six Best At-Home Cardio Workouts That Work for Everyone. In this case, classes will be more effective. I lost weight just by doing these two programs.

Clean Week: a workout routine for beginners from Megan Davis. Top programs for beginners: where to start training at home. We will be grateful for your comment! Do you think it is possible to combine Perfect Abs and Hips with the Die in an Hour from GT program?

Overview of ab workouts at home

Janet Jenkins (Hollywood Trainer): Perfect Abs

The creator of the most popular home workout for the abs was Janet Jenkins. The program was loved by many for two reasons. Firstly, it is very effective. In the 20 minutes that the class lasts, you will work even the deepest muscles of the abdomen and back. Secondly, the program is very accessible, even a beginner can handle it. All exercises are performed on a mat and most of them can be called traditional: crunches, upper body raises, leg raises and their various modifications.

Jillian Michaels: Killer Abs

Jillian Michaels offers a more innovative approach to achieving a flat stomach. If you choose the Killer Abs course for training, then you will find comprehensive work on the abdominal and back muscles. You will perform the exercises from a standing position, a lying position, and even a plank position. Classes last 30 minutes and include short aerobic exercises to burn fat. The fitness course consists of three levels with progressive difficulty. To train your abdominal muscles at home using the Killer Abs program, you will need dumbbells.

Perfect abs in 8 minutes

If you are not yet ready to spend a lot of time on fitness, then try 8-minute ab exercises. Don’t be confused by such a short duration of the lesson: you will feel a very noticeable load on all the abdominal muscles. The program has 4 difficulty levels, so you will have room to grow. In each workout, you are asked to perform 8 exercises for the upper and lower abs. There are even short rest stops between them. However, not all so simple. What is the main flaw of the program, read its detailed review.

Kate Friedrich: Ab workout routine

A major strength of Kate Friedrich's program is diversity. She offers you six (!) options for home workouts for the abs, including Pilates-based and yoga-based. All classes last 15-20 minutes. This is a unique case when you can choose the appropriate program for yourself depending on the load and the exercises offered. It is difficult to imagine a more diverse and variable set of workouts.

Janet Jenkins (Hollywood Trainer): Core Workout

A few years after the success of Perfect Abs, Janet Jenkins released her second video workout for getting a flat stomach. Some exercises in the Core Workout program are different, but in general, the structure of the complex remains the same. The entire workout again takes place on the mat and lasts the same 20 minutes. However, in Core Workout you may notice more varied and interesting exercises. And also one of the girls demonstrates an easy version of the program.

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Before starting classes, be sure to read the article: How to lose belly fat: basic rules, tips, features. It will help you make your home ab workouts as effective as possible.

For the whole body

Sexy Abs, Arms, Legs (Sexy belly, arms and legs)

Janet Jenkins' Sexy Abs, Arms, Legs workout will tone your abs, reduce arm fat, and tone your legs and butt. The video program lasts 1 hour, during which time you will work the muscles of the whole body. Standard exercises are diluted with movements from yoga and ballet, and the aerobic pace is maintained by light dance movements. For classes you need dumbbells and a mat; the program is suitable for beginners.

Cardio Sculpt

Despite the name, Cardio Sculpt is not a purely aerobic program. This is a workout with dumbbells for the muscles of the whole body, which takes place at a fairly high pace. Functional exercises will strengthen your muscles, and the energy of the activity will help you burn calories and fat. The lesson lasts 45 minutes, the final ten minutes will be spent on the mat, training your hips and abs. Cardio Sculpt is more intense than the previous program, but is also suitable for beginners. You will need dumbbells and a mat.

Total Body Circuit (21-day full body workout)

The 21 Day Total Body Circuit is a more advanced version of Cardio Sculpt. The program is divided into two 35-minute workouts, during which you work on individual muscle groups. Classes are held at a brisk pace, but with virtually no jumping or other serious cardio exercises. For training, you will again need a mat and dumbbells. The level of the program will be optimal for both beginners and more advanced ones. Moreover, those studying in Janet’s group show two versions of exercises: simple and complex.

Kickboxing Bootcamp (Kickboxing)

Elements from kickboxing have long been the basis of many fitness programs. And this is not surprising, because kicks and swings are great for increasing your heart rate, which means making your workout fat-burning without running or jumping. In addition, kickboxing helps strengthen your leg muscles and improve stretching. Janet Jenkins' Kickboxing Bootcamp workout is built on elements from this combat sport, with the addition of functional exercises for problem areas. The aerobic strength program lasts 50 minutes; again, you will need dumbbells and a mat.

More about Kickboxing Bootcamp..

Bikini BootCamp (Die in an Hour)

This is Janet Jenkins's most intense video workout, so it is best not taken on by a physically unprepared person. The Die in an Hour program consists of two parts. The first part is pure cardio with jumping and acceleration and lasts 30 minutes. The second part is based on strength exercises with dumbbells and lasts 45 minutes. You can do them one by one, or you can do two in a row at once, if you have enough strength for it.