How to do Abs video series by personal trainer, Margie Weiss - Ab Exercise - Core Leg Work
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Margie Weiss: Hi, I am Margie Weiss. This is a leg section of simply abs. What we are going to do here today is we are going to have our head resting on our arms. The other arm can be down to support. Two different positions of the body; body vertical, which is perpendicular to the floor is the first one. She is going to lift either one leg if she is a beginner or two legs if she is more advanced. What she is going to be doing here, going up and down, nice and easy. She has taking her bellybutton to her backbone, supporting herself for balance with her hand here, relaxing her neck. She is doing single lifts and drop. Now remember, if you are a beginner or if you get tired, you want to switch and do either one leg or you can bend your knees more, so that the length of your legs isn't quite as long, they don't weigh as much that way, it makes it a little bit easier. Technique is as it is with all abs; breathing out on the rise, breathing in on the return. Jeremy is doing single lifts and drop, legs up and down, let's slow it down and do that two up, two down. So, were going to take it up and up, down. Now, she is more advanced, lets do two legs; up, up down and down. Your choice on one leg or two leg, you can do a combination, every other one. But again, most segments you are going to start to feel tired after about three minutes. Now, this is up and down with the body perpendicular to the floor. By simply changing this a little bit, you don't even need to stop the exercise, just roll the hip back, just a little bit and do the same rise and lower. Getting a whole different set of muscles simply by changing the angle of where your body is. So, now she is still breathing out and in, the return as is controlled as the take off. Notice, Jeremy is strong, so she is not touching her feet at the bottom, but if you're not quite as strong, go ahead and let your feet drop all the way down at the base. We got two more here, and then were going to take a break. One more, lifting, lowering, bending the knees by the same stretch that we do one with ever we twist, just lean back, take a deep breath. You can do this with your leg bent; you can also do it with your legs straight. Remember that when you do a core exercise on one side, you're going to do it on the other. So, we did it on one side for three minutes, you're going to flip over, do it on the other side, don't forget to stretch at the end of the three minutes.
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