Jen Heward Fitness – Here is a inside look at the fitness and health videos of Howard where she gives you tips and tricks that she personally uses to stay fit and trim plus having an amazing body. Follow Jen Heward Fitness while you are on your journey to an amazing life Along with Jen’s Fitness and health tips you will also find some of the most effective exercises you can follow to build your lower abs. Everyone wants lower abdominals marked. And for a very good reason, it is the most difficult thing to get but they are the biggest sign that you have a healthy body and fit.
The lower abdominals are not a muscle itself, they are the lower part of the rectus abdominus (which many call “the six pack” or “laundry”, etc.) combined with the lower external obliques. The last thing to come out of the six pack are the lower abs. Fat in the abdomen is lost from top to bottom. And when you get to see your abs you have completed the six-pack or you can even see the eight pack. The fat in this region of the abdomen is the last one that is lost, and it is the first one that returns when you eat badly.
Please remember: It does not matter if you do thousands of crunches a day, crunches, oblique exercises, if there is fat covering your abs you will never see them. The lower abdominals only appear when you have a percentage of single-digit body fat and a hypertrophic rectus abdominus. To lower your body fat percentage, do weight exercises, high-intensity cardio and a low carbohydrate diet.
Attention: The abdominal exercises alone will not burn fat from the abdominal region.
First you lose the fat of the upper abdomen (which is notoriously lower, even in an overweight), first we will see marked the upper abs than the lower abdominal. If we continue to decrease the percentage of body fat and arrive soon we will see the lower abdominals.
Exercises to define lower abs
Exercise 1: Press up
How to do the pulse up:
- 1. Lie on the floor or on a bench in a horizontal position. If you are lying on the floor, put your hands under your lower back to avoid injuries.
- 2.- Contract your lower abs and lift your legs in a vertical position until they are 90 degrees from your body. This will be your initial position.
- 3.- Contract your lower abdomen and buttocks, use your hip to carry your legs as high as you can. This is a pulse. Never bend your legs, always keep your legs straight.
- 4.- You must keep your legs up for at least 5 seconds or until it starts to hurt (Remember: if there is no pain there is no muscle growth), lower slowly until your buttocks touch the floor or the bench (it is very important that you do slow the descent).
- 5.- Repeat this exercise 15 times.
- 6.- Once you have actually mastered the exercise and do not have pain when doing it, take a dumbbell and squeeze it between your feet when doing the exercise.
Video of the pulse up:
Exercise 2: Reverse Crunch
This exercise is ideal for beginners.
How to do the reverse crunch:
1.- Lie on the floor on a bench face up with your legs raised (thighs 90 degrees from your abdomen, legs 90 degrees from your thighs).
2. – Lift your hip and contract your abdominal muscles so that your knees try to touch your chin. Be careful not to move your back from the ground.
3.- When your knees reach the height of the chest, wait 5 seconds and return to the initial position (the more pain the muscle grows).
4. – Do 12 to 20 repetitions.
Reverse crunch video:
Exercise 3: Abs to the bar
This exercise is for advanced.
How to do the abdominals feet to the bar:
1.- Hang from a pull-up bar. Your hands should be aligned to the position of the shoulders.
2.- Contract your lower abs and lift your legs very slowly until they are parallel to the ground. Never bend your back. Do not crowd or use the impulse to lift your legs.
3.- Since you are with legs parallel to the floor, stay 5 seconds without moving or until it starts to hurt and return to the initial position.
4.- Do 15 to 20 repetitions.
The easier this exercise is to try to lift your legs every time, first try to lift your legs up to your chest height, if this is easy for you, try to lift your legs up to the height of the bar.
Video of the abdominals workout on Pull Up Bar:
4. In this exercise we will start the same, with your back well supported on the ground, and working slowly and with concentration. The legs extended and well supported, arms on both sides of the body, relaxed. We elevate one leg, slowly (in four times) until the knee is at hip height, thigh is flexed on the abdomen at 90 degrees, and leg on thigh also at 90 degrees. We do the same with the other leg, while we are doing the reverse movement with which we have started (we take them back to the ground, in extension). Slowly, always going up and down in four times, we will do three sets of 8 repetitions each.
5. Another variant is starting just as in the previous ones, lying on the floor with the back well supported. Legs extended, arms on both sides of the body relaxed. We raise the legs always extended, so as to form a 90 degree angle with the body. We go down as slowly as possible. If we want the work to be more intense, when we go down we do not touch the ground and we hold the posture for 3 or 4 seconds. We always go up and down very slowly. In this case we will also do 3 sets of 8 repetitions, which we can increase with time.
6. We must do this fully concentrated, so that each movement is correct and do not damage our back especially. We’re going to lie on the floor, on a mat, face up. The back must be fully supported and must remain throughout the exercise. One way to ensure that this will remain is to place a very thin flat object such as a school ruler, just below the lower back.
This helps us as a reference since all the time the back must be in complete contact with the rule. We are going to join the legs, and begin by raising the knees, until they form a right angle with the ground, and the legs are parallel to it. In other words, the starting position is legs together with flexion of 90 degrees from thigh to abdomen, and 90 degrees from leg to thigh. We stretch our legs slowly, but we do not touch the ground. The closer the floor is to the feet, the more work is done. For this reason the ideal is to start with the legs quite high. This is done three sets of 8 repetitions, which increase with time. It is essential to do it as slowly as possible, and to increase work, stay with your legs extended without touching the ground as long as possible.
Tips to define lower abs
- It is key to prioritize the quality of the exercise. It is very common in beginners (and often not so much) to believe that if many, but many repetitions are made, it works more and better. Actually the priority should be in the quality of the exercise and not in the quantity. If we have upper abdominals very well worked and the lower ones do not, when adding more repetitions wrongly done, the safest thing is to do the work with the strongest part of the muscle (in this case the upper one) to the detriment of the weakest one.
- Combination of exercises. The lower abdominals can work very well while doing a cardio job. It is also ideal to combine them with leg exercises, in order to work large muscle groups.
- Be at the correct weight. As we have seen before, this is a fundamental step not to have the best lower abs, but to be visible, to be very concrete. Most of the accumulation of fat located in our body is usually right there, in the lower part of our abdomen. This requires a proper diet, with many proteins and fibers (legumes, vegetables and fruits) where cereals are not so important, and in any case, are comprehensive or with the minimum processing.
Whenever we are going to start a training, it is important to consult the doctor to be sure that we can do it without taking risks. People who have lower spine problems can do sit-ups (in fact it suits them to do them) but with very special care, always marked by a professional, because otherwise the existing problem can be aggravated very seriously.
If we follow these exercises regularly, at least 4 times a week and maintain a healthy weight, we will see in a few weeks how the changes in our lower abs occur.
Jen Heward Fitness and Health
How To GET ABS
Beginner’s Guide To Get ABS | Tips & Exercises
Purpose: I break down how to get a lean and defined midsection. Also include 17 of my favorite exercises that I do everyday!!! The exercises start at 11:45
Complete Ab Circuit:
1 set of all 17 exercises for 50 reps each
Or 3-4 sets of all 17 exercises for 20 reps each
1. Reverse Crunch with Extension
2. Flutter Kicks
3. Scissor Kicks
4. Leg Lifts
5. Modified V-Up
6. Rope Pulls
7. Guard Pulls / Seated Reverse Crunch
8. Russian Twist
9. Oblique V-up (Both Sides)
10. Modified Oblique Crunch (Both Sides, side crunch knees and elbows together)
11. Mountain Climbers
13. Modified Plank (Alternate arm/leg)
14. Hip taps
15. Hand Foot Crunch (Both Sides)
16. Toe Touch Crunch
17. Regular Crunch
Boulda Shouldas & Sexy Arms | Mini Cut Week 2
10 Minute Ab Sculpting With Jen | Mini Cut Progress Vlog2
Purpose: Day 5 of my Mini Cut. My 10 minute ab workout and 25 min HIIT cardio on stair master.
Current Supplements I take:
Stance Supplements Stim/Caffiene Free Lipotropic
Stance Supplements BCAA’s
Stance Supplements Woman’s Thermo (Fatburner)
Generic Brand Vitamin C
Nutrishop NuTek Nature’s EFA Fish oil
Nutrishop NuTek Nature’s Fuel powdered Multi-Vitamin
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Bikini Body Ready “Back & Biceps” (or board shorts)
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Weight Loss For Beginners 3 “The Supplements Part 1”
Purpose: discuss the importance of what to do FIRST before supplements. I also talk about the supplements I use from education, knowledge and experience. There was so much info the video was 30 min long so I am doing two parts for this!!
Weight Loss For Beginners 4 “The Supplements Part 2”
Purpose: Part 2 discussing various supplements, the ingredients, how and why they are used!
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Purpose: Methods I use to keep blasting away and prevent water retention while traveling.
HOW TO DEBLOAT
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Purpose: Plyos. What they are. How you will benefit from them and lots of exercises to create your own cardio/plyo routine!
The Pull Up | Build a Strong, Muscular Back
Purpose: Pull-up and back workout for beginners or intermediate. Exercises to help build upper body strength.