How to do Abs video series by personal trainer, Margie Weiss - Ab Exercise - Rolling Twisting Crunch
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Margie Weiss: This is Margie Weiss this section of simply abs is rolling and twisting. It is a fun section. So let it go. What Jamie is going to do here, she is going to tuck up into a little ball. Hands are on her knees, she is going to round her back and she is just going to roll from her shoulders to her rear. As she comes up, the object here is not to touch your feet when you come up. So, you are actually using your core strength simply to bring it up and down. We are going to do this just maybe four to eight times, and then when we get to the top breathe; there we go, down and up. One more time in a snick time we are going to stay at the top so we are going to halt. Now, obviously feet down is easier, feet off the ground is where we want to go because we are using our core strength, beginners this is the way you want to stay. If you are little more advanced we can take our legs and put them a little bit further out it is called the boat pose, if you were doing the Pilates. You can also go a straight leg position which is called the VSit in gymnastics, hands are out in front reaching any of those three positions we are going to try to hold it for eight counts and breathe. So, it would be eight, seven, six now if she gets tired she can just bend her knees, four, three, two, one and the half, one. Okay, bring it back down. Lift and arch your back, just a little bit and then round you're back a little bit. From here we are going to add some twist. So, what's she is going to is, she is going to clasp her hands together, feet are on the ground, the further sitting up you are the easier it is, the further down you are the harder it is, but the main thing is where your belly button is its rounded. We are putting our hands here simply to get them out of the way. This exercise is not arm exercise, or head exercise, it's a core exercise. So, you are not going to twist as far as you think. So, what she is going to do is lean back just as far as she thinks she can handle, round her back, and then as she twist to the side, and to the center, and the other side, she is doing it from the core rather than from her arms, so she breezes and rounds. It almost feels like your shoulder is coming downwards in a diagonal across your body. Don't forget to breathe in this section, people tend to hold their breath and then they have to let it all out and then the muscles go. So, keep your breathing going, so its twist and front, twist and front, this is a slow action. If you get this and you would find that you are not using your arms you are doing it correctly we can go a little faster, we can go right and left. Remember, if you get tired during this section you can always come back up more to vertical you don't have stay back here. We got four, three, two and one, she grabs her knees, she arches up, lifts the head, opens up the ribs, rounds the back and relaxes it just a bit for a stretch.
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