Jordan Cheyenne Fitness – Fitness is very important towards our health. Today we will be looking at these fitness and health videos by Jordan where she gives you tips and tricks that you can use to stay fit and trim so you can look and feel great about yourself. Along with Jordan Cheyenne’s Fitness, we are going take a look at some amazing exercises for your abdomens and toning your arms. The abdomen is one of the most difficult areas to tone up. Achieving a flat stomach free of the annoying and unsightly “love handles” can be almost impossible if you do not follow a proper workout routine and a balanced diet.
This part of the body is very susceptible to the accumulation of fats, which is why the control of food and the elimination of foods with excessive levels of lipids and sugars is particularly important.
Once controlled this factor, performing exercises to tone and strengthen the abdomen is key to show a perfect belly.
7 exercises to have a perfect abdomen
Next we will show an exercise routine aimed at toning the abdomen without having to leave home or use gym items such as dumbbells or specific machines. With the weight of one’s body, comfortable clothes and a mat will suffice.
It is important to remember that the abdomen is made up of different muscles that need different exercises to be trained, so the routine will be oriented to the toning of each of the muscle groups of the abdomen such as the obliques, both internal and external, the transverse and the rectus muscle.
Exercises to strengthen the obliques
The obliques are the muscles that are found in the outermost area of the abdomen, specifically in the anterolateral area. They go from the lower area of the chest to the upper area of the pelvis and provide firmness and stiffness to the trunk.
Next we will describe the best exercises to tone the obliques of the abdomen.
1. Crunches crossed
Although its name may sound exotic, the crunches are simply trunk elevations with the body lying on a mat keeping the legs bent and the feet touching the ground. Cross crunches are a variable of the classics.
Lying on your back on a mat, you should bend your knees slightly. Then take one of the feet to the opposite knee as if you crossed your legs. Then lift the trunk slightly towards the foot that is above the knee, hold the position for a few seconds and back. Perform 15 repetitions and change sides; 4 series are recommended.
2. Outdoor bicycle
This exercise is very simple in terms of technique but complex in terms of resistance: although initially, it seems easy, with the passage of repetitions you will notice how the obliques suffer – a sign that they are strengthening.
Lying on the floor face up, place your legs as if you were riding a bicycle and perform the circular motion in the same way as when you pedal.
While you carry out this movement, place your hands behind your head and slightly raise your trunk; Hold for a few seconds and return to the original position. Repeat the operation 15 times (4 series).
3. Rotary side bridge
On the floor, place yourself in a lateral position and support the body on a forearm. Join the feet and place the other arm aligned with the trunk in a straight line.
You must take the arm on which the weight does not fall to the ground without touching it so that the trunk rotates. Go back to the starting position and do 4 sets of 15 repetitions.
Exercises to tone the abdominal major rectum
The abdominal major rectum is the muscle that allows those who train and follow a balanced diet to show off the popular and coveted “six-pack” or “chocolate bar.“
It is located in the central area of the abdomen and reaches the pelvic area, and its function is the maintenance of posture. In addition, the rectus abdominus contributes to the breathing processes.
4. Classic crunches
As we have already explained, the classic crunches consist of the trunk elevation with the straight torso. Lying on the floor, face up, slightly bend the knees and place the arms at the height of the neck (you can also cross the front of the torso).
He then raises the torso to the knees without touching them , noticing how the abdomen tightens and the muscle becomes hard. Hold in this position for a few seconds and return to the starting position. It is important that the force is made with the trunk and not with the arms, as this could be very negative for the cervical and neck.
5. Leg extensions
This exercise requires a minimum base of strength in the abdomen, since it can be painful the first times it is practiced. Lying on the ground and with the body straight, place the arms extended with the palms of the hands resting on the ground.
Then, without moving the torso, raise the legs slightly keeping them firm and without bending the knees. Return to the starting position and repeat the procedure 15 times. The ideal is to carry out 4 series of this exercise.
Exercises to work the transverse muscle
The transverse abdominal is just below the ribs, in a more internal position than the obliques. Among its functions is the containment and compression of the organs of the mid-trunk area (stomach, liver, intestines, etc.), as well as the maintenance of posture and stabilization of the trunk.
6. Hypopressive abdominals
Hypopressives are a technique of muscle contraction that is having great success among women who have just given birth as they are useful for toning and working the internal muscles of the abdominal wall, providing strength and firmness to the abdomen.
Sitting on the floor or lying on your back, with your back as straight as possible, place your chin inward as if you wanted to touch the clavicle. Then inspire deeply and fill the lungs while keeping the air. After releasing it, hide the abdomen inwards (take an inspiration but do not take a breath).
7. Horizontal bridge
The horizontal bridge is a simple exercise but at the same time very effective. You must place yourself on the floor, face down. Then, with the trunk and body stretched, support all the weight on the forearms and toes.
Contract the abdomen and keep this posture upright for a few seconds. Then relax it and repeat the procedure 15 times.
10 Simple Exercises To Do At Home And Toning The Buttocks
To have good health and also a body of envy, it is necessary to exercise, but it is not always easy. In addition to the lack of enthusiasm they often have and tedious routines that must be paid to be enrolled in a gym is a lot of money just to have the rough and full of muscles screaming for you to type in what to do and how to do it. Do you know what is the worst? That you really do not even need it.
There are very simple exercises with which you can do a 20-minute routine at home that will help you have the body you both crave. While it is true that at first, you will be difficult and tired, you only need to have perseverance and you will see that with the passage of time everything seems easier. Do 3 sets of 15 reps each, eat healthily, put soda, chips and candy, and in a month you’ll begin to see the results.
1. Start with push-ups:
2. Maybe this exercise will be difficult for you in the beginning, but if you cheer up, you can!
3. Remember not to give up
4. With practice every time it will be easier:
5. Now some squats:
6. Remember to do 15 repetitions 3 times:
7. If you do not have the equipment, imagine that you will get something:
8. You’re almost done!
9. The arms are an important part that you have to strengthen:
10. Now it’s just working the abdomen and that’s it!
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