How to Exercise your Abs and Arms Video

By: Guest More than a year ago

dear jenny, i was wondering if i keep up with these exercises everyday would i lose ib or would my fat turn into muscle. i really been having probelms losing weight and keeping my muscle. but i feel like its not working? do you know of n/e thing that would help me.

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By: Guest More than a year ago

abs on girls is nasty

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By: Guest More than a year ago

this is really evry useful channel for health .I like verymuch .Thanks

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How to Exercise your Abs and Arms - Made Fit TV

Jennifer Didonato: Hello, welcome MadefitTv. I am your host Jennifer DiDonato and this is episode number 41, MadefitTv is everyone's source for health and fitness information and entertainment. So thanks so much for joining us in you know why I am yellow you know because its officially spring time I mean that's I am pretty happy about here the stage is spring time you know I don't know but outside when you look out the window you don't have any leaves on the trees yeah here in the tree but I am happy you know I am looking for to I am looking for the summer time get now there it get running so I thought you know can look frustrate with this but you know into all of the spring coming up lot of times people all think can you know what anything suit season got to start thinking about their right you know you want to tone up the arms and tone up the abs and Mollie from Melbourne, Australia reminded me she writes. Jenny I was wondering if you could give me some tips and getting that perfect definition around my shoulders and shoulders is one of my favorite body muscle groups to work because it shows the definition you know really kind of rounds out the arms it rounds out the complete look of your still aware and especially for girls when those halters and those guys who are playing basket ball on the courts you know what the ladies checking out so I am just show you some movements and I want only to target your arms but they will target your core as well and you can do at the same time your compound movements. So this is a two for one abs and arms so lets gets started okay the first move we are going to do we are going go on the ground and you are going to grab a dumbbell. Now this movement is going to be working against gravity so I would say whatever movement you are used to doing like a lateral movement bring it down about 5 pounds trust may be even 10 depending on how many you are doing guys if you are doing like 20 pounds bring it down so what I am going to do is I going to grab just a 5 pounder and pass out on any body here this is called the side plank shoulder raise so you are going to get on the ground and you are just going to lean on your fore arm and then bring your feet together so you are just going to rest at the top foot above the bottom now if you are a beginner and you really, really, cant hold yourself up for too much longer or you had a shoulder injury over covering from surgery what I want you to do you just come on your knees just like this still keep everything straight and just fold your legs back. I don't want you bring in your knees up here I want it to be nice and straight. And then you are going to lift yourself up and fell it right the obliques but for now I am doing on the toes, okay you want to grab the weight your palms going to be face down and I want it about 45 degree angles, angle bring it up resist on the down checking that out see you bringing about parallel to ground little bit higher bring it right back down I am feeling this right now and you should sure if you are trying this but I hope you are I am feeling this right the obliques on the side I am doing this in my delt and my shoulder and I am also feeling this little bit my hips are going to be feel up they are too. Wants to give me about 12 repetitions on each arm just straight up it down if you feel like your arm is starting to bend or coming forward, lower the weight I want you to hit the momentary muscle if we can't do any more reps at about 10 to 12 reps. I am only feeling un glad I grab the five dice because I usually do about 12 pounds when I am doing it regular so five is good for me. So doesn't really target the abs start to tone up because remember we are not just doing crunches here we are got to target in all different fasts with your core that Is the center of your body and it does a lot of things and there are lot of ways you can train it. So moving on another way you can train your core along with the arms is doing elevated bear crawls all what you could do is you can grab a stool you can do it off the step I am just going to grab my bosu because its have a been a long way I have been really using my bosu so I think I always use Mr.Bosu here as you are to help us out in this next one okay. As you are going to have the bosu right in front of you all what you are going to do and same thing as we do with the obliques, if you are a beginner and you are core release and strong yet because the way I see a guys its quality over quantity so if you can keep good form bring it on your knees okay every one remember out there something that pushups planks anything bring it on your knees because I don't inuring yourself that you are trying to do something that you are not conditioned quiet yet to do as far as. So I am handling it up in the pushup position and I want your hands to be parallel to each other I wanted them to be directly under your chest and you are going to be right in front of the step with the bosu or any other elevated surface. So your back to be nice and straight abs and nice and tight what I want to do well maintaining the tight abs keeping everything center I just want you to bring your arms up and then bring back down. And then do the other arm and bring the last one down so its going to be left right, right, right, and you are just going to bring the up the one you put up the last one up is the first one down and then alternate I am sorry this is called the elevator bear crawls. Hope I said that so right now I am feeling my abs and feeling my shoulders because I want to maintain the stability I don't want my butt dropping, I don't want to be bend in this way I want to keep everything straight up, up and down, down so its all going to be mostly in your upper body because you want to maintain that tight, tight form. Because you are adding you know you are mixing up the stability there so you are challenging your balance but what you want to do is because you are lifting your arm you still want to maintain that tight, tight core so you are not at jazzing around so that's a challenging one get on your knees if you are doing it but if you are on your knees make sure that you are over the elevated surface so you are not leaning out here because then totally difference in purpose. So try that one and try about ten, eight to ten per arm with that one it should be good and you are definitely going to feel it pumping out in the shoulder so last one guys I am going to show you is well its going to incorporate it for it's a V-sit to overhead press we are going to move Mr.Bosu all the way here. All right I am going to grab ten pounds okay this is an isometric movement we are going to go on the ground here isometric movement which means that we are holding the contracted state of the muscle. So actually I am going face this ways you can see V-sit we have done this before on previous episodes if you don't know which one go and check it out on madefittv.com and believe it was mixing up your abs on those movements do with abs V-sit we are holding in a isometric not moving go induce you are going to grab your weights, nice 90 degree angle do overhead press bring it back down. See how I am going to move a little bit that is because my balance my center of gravity is being challenged right now so when I am moving like that, that is my body correcting itself trying to maintain it. So I am feeling a lot of contraction on my abs right now. Even though I am just holding this movement I am feeling every single muscle in abs trying to maintain this position and incorporating it with the shoulders is what is a throwing your balance off but your cores there to correct that. So give me about ten to 12 repetitions with this, this one you are also going to feeling your lower back slightly because your lower back is part of the core and lot of people forget about that so remember that if your lower back starts to hurt lower the weight guys always lower the weight I want quality over quantity I don't want any one you know hurting themselves here so I hope that these movements give you some ideas Mollie I hope that give you some ideas with pumping up the chest I am sorry excuse me the shoulder and then also the abs because with spring time coming up you know we got mid-terms I am sorry finals you know lot things that work going on so people don't have as much time may as they did in the winter time and you stuck inside because you want to go out so this way you can compound these movements and you can condense your exercise time while also challenging your body and raise you probably never have before and you challenge your body and get yourself out of that funk that you have been in may be you have been doing the same movements in the same program for such a long time. Mixing it up like this you are going to see awesome changes in your body if you just take consistence giving a good month and you are going to be wow I am really start to feel the difference in the shoulders, the abs you know the core everything. So mixing up is great and Mollie I really appreciate you sending me that email it's a lot people do have questions about those same muscle group that you told me and if you out there have any questions, comments, emails anything you want to see on the show possibly. Go to ask Jenny on madefittv.com just click on there putting your name your comment, anything and I mean if you write to me I give write back to you guys. I just love hearing from all you I like to spread it as per the word on health and fitness then I want to hear how you guys are doing and may be all your questions are so you can also catch us on iTunes MadefitTv on iTunes its really convenient you can pop right on your ipod we are also on you tube with the best way just subscribe through madefittv.com just punch in your email address and I will send you an email because we post these every once in morning we also do a live Ustream Saturdays at noon and also come on finally on twitter follow me and get a lot of followers I really appreciate twitter.com/JennyDidonato, Facebook I am Jennifer DiDonato so once again thank you so much guys I'll see you next week now get go In on those abs.

Made Fit TV

Health and Fitness Video Blog with Jennifer DiDonato

http://www.madefittv.com/

Jennifer Didonato: Hello, welcome MadefitTv. I am your host Jennifer DiDonato and this is episode number 41, MadefitTv is everyone's source for health and fitness information and entertainment. So thanks so much for joining us in you know why I am yellow you know because its officially spring time I mean that's I am pretty happy about here the stage is spring time you know I don't know but outside when you look out the window you don't have any leaves on the trees yeah here in the tree but I am happy you know I am looking for to I am looking for the summer time get now there it get running so I thought you know can look frustrate with this but you know into all of the spring coming up lot of times people all think can you know what anything suit season got to start thinking about their right you know you want to tone up the arms and tone up the abs and Mollie from Melbourne, Australia reminded me she writes.

Jenny I was wondering if you could give me some tips and getting that perfect definition around my shoulders and shoulders is one of my favorite body muscle groups to work because it shows the definition you know really kind of rounds out the arms it rounds out the complete look of your still aware and especially for girls when those halters and those guys who are playing basket ball on the courts you know what the ladies checking out so I am just show you some movements and I want only to target your arms but they will target your core as well and you can do at the same time your compound movements.

So this is a two for one abs and arms so lets gets started okay the first move we are going to do we are going go on the ground and you are going to grab a dumbbell. Now this movement is going to be working against gravity so I would say whatever movement you are used to doing like a lateral movement bring it down about 5 pounds trust may be even 10 depending on how many you are doing guys if you are doing like 20 pounds bring it down so what I am going to do is I going to grab just a 5 pounder and pass out on any body here this is called the side plank shoulder raise so you are going to get on the ground and you are just going to lean on your fore arm and then bring your feet together so you are just going to rest at the top foot above the bottom now if you are a beginner and you really, really, cant hold yourself up for too much longer or you had a shoulder injury over covering from surgery what I want you to do you just come on your knees just like this still keep everything straight and just fold your legs back. I don't want you bring in your knees up here I want it to be nice and straight.

And then you are going to lift yourself up and fell it right the obliques but for now I am doing on the toes, okay you want to grab the weight your palms going to be face down and I want it about 45 degree angles, angle bring it up resist on the down checking that out see you bringing about parallel to ground little bit higher bring it right back down I am feeling this right now and you should sure if you are trying this but I hope you are I am feeling this right the obliques on the side I am doing this in my delt and my shoulder and I am also feeling this little bit my hips are going to be feel up they are too. Wants to give me about 12 repetitions on each arm just straight up it down if you feel like your arm is starting to bend or coming forward, lower the weight I want you to hit the momentary muscle if we can't do any more reps at about 10 to 12 reps.

I am only feeling un glad I grab the five dice because I usually do about 12 pounds when I am doing it regular so five is good for me. So doesn't really target the abs start to tone up because remember we are not just doing crunches here we are got to target in all different fasts with your core that Is the center of your body and it does a lot of things and there are lot of ways you can train it.

So moving on another way you can train your core along with the arms is doing elevated bear crawls all what you could do is you can grab a stool you can do it off the step I am just going to grab my bosu because its have a been a long way I have been really using my bosu so I think I always use Mr.Bosu here as you are to help us out in this next one okay. As you are going to have the bosu right in front of you all what you are going to do and same thing as we do with the obliques, if you are a beginner and you are core release and strong yet because the way I see a guys its quality over quantity so if you can keep good form bring it on your knees okay every one remember out there something that pushups planks anything bring it on your knees because I don't inuring yourself that you are trying to do something that you are not conditioned quiet yet to do as far as.

So I am handling it up in the pushup position and I want your hands to be parallel to each other I wanted them to be directly under your chest and you are going to be right in front of the step with the bosu or any other elevated surface. So your back to be nice and straight abs and nice and tight what I want to do well maintaining the tight abs keeping everything center I just want you to bring your arms up and then bring back down.

And then do the other arm and bring the last one down so its going to be left right, right, right, and you are just going to bring the up the one you put up the last one up is the first one down and then alternate I am sorry this is called the elevator bear crawls. Hope I said that so right now I am feeling my abs and feeling my shoulders because I want to maintain the stability I don't want my butt dropping, I don't want to be bend in this way I want to keep everything straight up, up and down, down so its all going to be mostly in your upper body because you want to maintain that tight, tight form. Because you are adding you know you are mixing up the stability there so you are challenging your balance but what you want to do is because you are lifting your arm you still want to maintain that tight, tight core so you are not at jazzing around so that's a challenging one get on your knees if you are doing it but if you are on your knees make sure that you are over the elevated surface so you are not leaning out here because then totally difference in purpose.

So try that one and try about ten, eight to ten per arm with that one it should be good and you are definitely going to feel it pumping out in the shoulder so last one guys I am going to show you is well its going to incorporate it for it's a V-sit to overhead press we are going to move Mr.Bosu all the way here. All right I am going to grab ten pounds okay this is an isometric movement we are going to go on the ground here isometric movement which means that we are holding the contracted state of the muscle. So actually I am going face this ways you can see V-sit we have done this before on previous episodes if you don't know which one go and check it out on madefittv.com and believe it was mixing up your abs on those movements do with abs V-sit we are holding in a isometric not moving go induce you are going to grab your weights, nice 90 degree angle do overhead press bring it back down. See how I am going to move a little bit that is because my balance my center of gravity is being challenged right now so when I am moving like that, that is my body correcting itself trying to maintain it.

So I am feeling a lot of contraction on my abs right now. Even though I am just holding this movement I am feeling every single muscle in abs trying to maintain this position and incorporating it with the shoulders is what is a throwing your balance off but your cores there to correct that. So give me about ten to 12 repetitions with this, this one you are also going to feeling your lower back slightly because your lower back is part of the core and lot of people forget about that so remember that if your lower back starts to hurt lower the weight guys always lower the weight I want quality over quantity I don't want any one you know hurting themselves here so I hope that these movements give you some ideas Mollie I hope that give you some ideas with pumping up the chest I am sorry excuse me the shoulder and then also the abs because with spring time coming up you know we got mid-terms I am sorry finals you know lot things that work going on so people don't have as much time may as they did in the winter time and you stuck inside because you want to go out so this way you can compound these movements and you can condense your exercise time while also challenging your body and raise you probably never have before and you challenge your body and get yourself out of that funk that you have been in may be you have been doing the same movements in the same program for such a long time.

Mixing it up like this you are going to see awesome changes in your body if you just take consistence giving a good month and you are going to be wow I am really start to feel the difference in the shoulders, the abs you know the core everything.

So mixing up is great and Mollie I really appreciate you sending me that email it's a lot people do have questions about those same muscle group that you told me and if you out there have any questions, comments, emails anything you want to see on the show possibly. Go to ask Jenny on madefittv.com just click on there putting your name your comment, anything and I mean if you write to me I give write back to you guys.

I just love hearing from all you I like to spread it as per the word on health and fitness then I want to hear how you guys are doing and may be all your questions are so you can also catch us on iTunes MadefitTv on iTunes its really convenient you can pop right on your ipod we are also on you tube with the best way just subscribe through madefittv.com just punch in your email address and I will send you an email because we post these every once in morning we also do a live Ustream Saturdays at noon and also come on finally on twitter follow me and get a lot of followers I really appreciate twitter.com/JennyDidonato, Facebook I am Jennifer DiDonato so once again thank you so much guys I'll see you next week now get go In on those abs.

Transcription by: Scribe4you Transcription Services