Ab workout with Natalie Jill


Uploaded by ProzisNutrition on 23.11.2011

Transcript:
Hey, what’s up guys? Welcome to fit tips, tricks and techniques.
Where today we are going to be focusing on the abs, 6 pack, stomach, whatever you want to call it.
It’s the same thing. My name is Rob Riches, and I am joined by our special guest today, Natalie Jill
Who is going to be sharing with me these great exercises to help us tighten the abs.
So, Natalie, you work with a lot of female clients.
I do.
Give me some of the examples of ways you would help them kind of tighten up their abs.
Well, the number one tip I always tell people is no matter what exercise you are doing in the gym is to
Work on keeping your core tight.
Absolutely, that is a great tip.
Because the more you are keeping your core tight, the more you are engaging those muscles
And the more you are going to start to define those abs.
Yeah, and breathing as well - that is a big factor when it comes to the abs. Actually breathing out
On each one of the repetitions. Tightening the abs and that will help force that contraction in the abs.
So are you ready? I have got 4 exercises. Today we are going to be focusing on, I am going to use your abs
Because you have got great abs and we are going to show them. We are going to be working on the upper and
The lower portion of the abdominals which is really that same structure of muscle tissue there
As well as bring in the V section of the oblique’s with the inner and the outer so pretty much a full range.
I am looking forward to it. I am ready.
The first exercise I want to share with you is a partnership one so we are going to work this one
Together. Great for if your training with your loved one, your partner or just your trainer. Get them involved too.
And we are going to be down on the floor doing some rotational throw back basically. So let’s get the mat done.
The first thing we are going to do is get this soft mat down so we are both low level body fats
So we need to protect our rears. What I want you to do Natalie is sit with your back to me.
OK.
Like so.
Again we are going to lean back against each other and tighten our stomach. Now, you are not going to know
Which way the ball is going to go, but I want you to be aware of your proprioceptors, the space around you.
And look for the ball, and when you find it you are going to take the ball from me. And then try and confuse me
So what we have is left to right and over, and we can go in any direction we want. So I am going to give you
A heads up first, I am going to pass the ball to your right, you are going to take it and then keep me looking
Ok? Ready?
So we are using our brain muscles too.
Absolutely, we are going to do this for 30 seconds non stop. Are you ready?
Uhuh.
OK, go!
Nice! Switch up above, there we go work the upper abs too.
You are going to confuse me now, so I am going to go back down there. And she goes up.
Let's go faster. You don’t have to always trick me. There we go, OK. I go back round there.
So all the time we are working our abs. Let's go up above. Give me a heads up now so I can prepare for it.
This is great because I am twisting around. Let's add a bounce into it, you have the ball, bounce it down, great.
And then I will take it back. Let’s do a couple more. Can you feel the abs working?
Oh yeah.
OK, to the right… I missed that bounce there.
A couple more I am going to take it there, good stuff. OK, so that is the first exercise.
A bit of a kind of playful game there. It keeps us guessing and by working round and grabbing that ball
We are keeping the hips fixed down. So really we are just working the obliques, these side muscles
That come in here giving us that nice V taper that we all want.
Like that one?
I love it.
Great, so it’s a good one to play with people who are a little apprehensive about doing the conventional
Crunches, they kind of…
The thing I like most about it is that you have to concentrate, so you are not thinking about
The thing I like most about it is that you have to concentrate, so you are not thinking about
The fact that you are working out and a lot of the women I work with they say 'I hate working out', so...
Awesome.
Are you ready for the next one?
Sure.
OK, this is really going to focus on the kind of 6 pack look, these 6 kind of bands of muscles
That are really crossed with the oblique muscles and the horizontal band there, so what we are going to do
That are really crossed with the oblique muscles and the horizontal band there, so what we are going to do
Is get into the kind of conventional crunch, the sit up I guess. We are both going to do this, except
I'm gonna put my feet on top of yours. So I tell you what: you come forwards onto the mat.
I'm gonna keep these down here and we are going to use the ball for resistance, OK? I am going to go back down.
I am going to come up, throw the ball to you. You go down, come up, throw the ball to me, so we catch it
We have some acceleration, then deceleration, so we are really having to engage our abs to catch the ball.
There we go a little bit more resistance, great. Let's add a soccer throw in, so I'm gonna come up
The ball goes behind our head. There we go. Great, and we are using our chest muscles too.
So again with the breathing we are always breathing out as we come up. Squeezing those abdominals
And forcing that contraction along with the movement. I am feeling this one.
Oh yeah.
Are you feeling this one?
Yeah.
Now the great thing is we have this multi plain of direction so if you want to take the ball to your left
Going right... Here we go, we can come down and work in some of those oblique’s too. Yeah!
Just a couple more, I will get the last one to you. Awesome, OK, that’s another great one we can work
In a partnership.
Yeah.
Now let me ask you Natalie, with many of the female clients that you work with what is the number one thing
They want to see and improve around their midsection?
They all complain about that spare tire.
So the lower portion here.
Yeah, lower part of their abs.
It's good you mention that because it's typical for men and women, we hold body fat in this tire section
Which for women is around their glutes, their hips. For men it’s also around the legs and but really
Just that lower portion of the belly. So let’s focus on an exercise that will really work those muscles there.
Just that lower portion of the belly. So let’s focus on an exercise that will really work those muscles there.
OK.
And I am sure you have heard spot reduction.
Yes.
Which isn’t… It's more of a myth, you know people want to focus on training the body part
Where they want to lost the most body fat. But as we spoke about earlier in the kitchen, nutrition and diet
And cardiovascular exercise all are important for burning the body fat so... Let me show you an exercise
That I am sure you have done before but for the purpose of the camera, to work the lower…
Tt involves you turning around. You are going to lay down and with your hands you are just going to
Hold onto my ankles there. Now this is really to work the lower abdominals, you are going to bring the legs up.
There we go, I am going to push these down onto the floor. But I want you to resist. OK?
OK.
So bring them back up, OK, great. A little bit more direction. I am going to come up
And force them down, there we go. So really adding that level of resistance into the lower abdominals.
I can feel that.
That’s great, I can feel your legs resisting too. It is giving me a workout up here, working my triceps, my chest
I am going to add a new dynamic in and not tell you where I am going to push them
Either left, middle or right. Ready? I’ll give you a heads up, right… And then we will do middle and left
So we are now working those internal obliques which are the lower sections of the sides.
Wow, you are doing great at this, I would be on the floor by now this would tire me out.
Lets get a few more… 3…2, awesome, I like that little twist you are doing there too. 1. Great stuff.
I will give you a rest because I need a rest too. 3 great exercises and now I am going to pass
This next one over to you because I know you like using the stability ball.
So give me an example of an exercise that you would work with you clients and kind of teach me
Through this one.
There is so many things you can do on the stability ball, but… The thing that I like for the most definition
Is the standard crunch, but using the ball for that crunch.
Cool.
The key is to do this exercise correctly though, because so many people do this wrong. They want to be
At an incline like this and that is not really doing anything.
Right.
What you want to do is get more in a table top position and then really concentrate as you are lifting up.
That way you get the hyperextension too using the ball.
Absolutely, it actually feels really good on your back as well.
A nice stretch out of the spinal column.
This is the proper technique.
I love the fact that you have added in a level of instability there. I want to throw one more thing in
I love the fact that you have added in a level of instability there. I want to throw one more thing in
And see if you can do this. I want you to lift one leg up so you are now stabilizing yourself. Perfect.
Either keep your leg extended or cross your leg so your heel is resting on top of that knee.
That way we now… It is a little bit harder but we do is add a rotational crunch in.
So bring some obliques into it. I will keep you steady…
Alright, I’m not sure about this one. There we go.
Alright, I’m not sure about this one. There we go.
Nice!
That’s hard.
OK, so now we are holding the arm out for balance.
You're trying to trick me, you are throwing this one out and trick me.
I'd like to see what you can do, you’ve stood up very well to it.
So now we can work on some sort of isolateral movement in there with the left and the right.
I like it.
Now how often would you use the ball to work with your clients? Do you build up to that?
What is some of the advanced techniques…
You know, I actually put the ball in right away.
OK, great.
So what I do is in between sets of other things, put them right back on the ball and do some crunches.
Moving between resistance.
Yeah, if you think about it if you do even 25 at a time, in between sets, pretty quickly you are doing
200 crunches every workout.
200 crunches every workout. Great we are introducing the number, the repetition, the volume too.
Great, we are introducing the number, the repetition, the volume too. All of those factors are important.
Have you got time for one more?
Sure.
Working the lower abdominals, too. So if you lie down on your back again.
Yeah, that is great, I want you to basically pincer the ball with your legs, so you are going to grab it like a
Crab claw. So the ball goes there, you are going to pull it in towards your glutes and hamstrings
Or to the side. If you can or to the side and just hold the ball there. Perfect. Now I want your hands down
Palms facing upwards. We turn the palms upwards because when our palms are kind of on the floor
We seem to push down on our hands. So by taking them upwards it makes it that much harder to do.
I really don’t think I like this one. I know where we are going.
This is a great one to work the lower abdominals. As you breathe out I want you to contract your lower abdominals.
Contract them so you are bringing those stomach muscles in towards your lower spine
Contract them so you are bringing those stomach muscles in towards your lower spine
And bring your knees up, lifting the ball up with you so you are basically lifting your hips off the floor
You are really getting a nice contraction and stretch in those core muscles.
I feel that.
I don’t have to tell you because you already know, we are keeping constant resistance in the abdominals
By not allowing the ball to touch down on the floor, therefore our abs are fully engaged
Throughout the entire rep range of this exercise.
Throughout the entire rep range of this exercise.
This is hard.
I love doing this one at the end. I normally start off with the lower abdominals, working the obliques
Because they are kind of connected with the lower abs. And then finish off with more of the upper crunches
Because I am sure you have seen with people who start to diet down they get the upper abdominals showing
Because I am sure you have seen with people who start to diet down they get the upper abdominals showing
But then they are always going back on those lower abdominals. Great stuff.
Natalie, one final thing: for many of the female audience viewers out there what’s your website so they
Can go to and check out some more information and see some of the exercises that you do on there?
Absolutely, its www.nataliejillfitness.com.
Awesome, and you are pretty active on there. So I am sure you get back to a lot of people that contact you.
Absolutely. Every contact will get a reply.
Fantastic. Well there you have it guys: Natalie Jill, I’m Rob Riches. Join us next time on Prozis TV when I will be
Sharing more tricks, tips and techniques, to help you get that dream body.
Sharing more tips, tricks and techniques, to help you get that dream body.