Fitness Vocab: Girls Get Great Abs
How good is your fitness vocab and ladies, how good are your abs? Are they as perfect as Gwyneth Paltrow’s? In the video below, you can see a top fitness trainer explaining three core exercises to form the perfect stomach. But first let’s check out the essential vocabulary you need on the subject of exercise and fitness. Check out our groovy new slideshow with images representing the definitions of the fitness words/phrases.
Now you know the vocabulary, watch the video. And then get exercising girls!!! And boys!!!
If you don’t understand what he is saying, the whole transcript is written out below for you.
Hi, my name’s Johnny Lomax. Part of my everyday job is training models. Models like everyone else have certain issues with certain body parts, whether it be their bum, their abs, or their legs and I work with them to develop a series of exercises to overcome these issues. In this video we’re going to look at getting abs like Gwyneth Paltrow. Gwyneth’s abs are fantastic because she has focussed on 3 key areas.
The First: the intercostal muscles, which are the muscles in the ribs. The six-pack which has a lower and an upper portion. And lastly, the obliques, which give you the swish from here to here. We’re going to show you a series of exercises which will help you focus on those muscles.
The first exercise that we’re gonna do is thee classic crunching exercise. This focuses on the six-pack muscles, chiefly the upper part of those muscles. First thing to do is make sure your back is flat against the ground. So you suck your abdominal muscles in and really squeeze them. Second thing is you bring your legs up to 90 degrees - just like that. And they stay like this. Thirdly, fingers to temples. Don’t put them on the back of your head and crunch forward, because all you do then is hurt your neck. Once you’re in this position, you can perform the crunch. So, bring your legs together and your chest up and out – bring the legs nicely out there. Good. And then again, bringing it in and again out. In and out. All the time you should be focussing on keeping the muscles squeezed. You can really feel the upper abdominals work in this exercise. And one more time – out they go, back in they come – and perfect. And stop there.
The next exercise we’re going to look at focuses on the intercostal muscles – the muscles in the rib cage. That give you that nice, slender toned look through the upper chest. First thing to do is get into a seated position. Good. OK. Now you’ve got to find a balancing point here. So if you lean back slightly and then lift your feet off the floor. Once you are comfortable with that position, squeeze your abdominals, put your hands together up in front of you and simply twist from one side to the other, trying to keep the feet off the floor and balanced in that position at all times. Always remember to keep squeezing the abdominals and as you become more confident, you can reach further out to the sides. Good and then the last and relax. That will work through the intercostal muscles and the obliques.
Now what we need to do is focus on the lower abdominals. In this position, bring your legs up to about 90 degrees. Very important here is to focus on squishing the spine to the floor. Once you’re in position, you drop the legs down. Stop. Bring them back up and then push off the shoulders. Good. Exactly like that. Then up. Push off the shoulders. The slower you perform this exercise, the better. Down, good and you can really feel the focus down in the lower abdominal muscles creating that V-like structure. That’s it – 1 more for me. Down and then up. Good. And stop there.
These exercises work the abdominals in isolation. The abs get worked out all the time when you do other exercises, but you should try and perform these. Roughly speaking 4 sets. You do 12 to 20 repetitions in each set. You incorporate these into 3 to workouts a week – within a couple of months, you’ll have abs like Gwyneth Paltrow.