How to do Abs video series by personal trainer, Margie Weiss - Ab Exercise - The Body Twist Crunch
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Margie Weiss: I am Margie Weiss. This section of Simply Abs involves a slight twist of the body. What we are going to do is take our knees to one side. They are going to be slightly separated, although your feet are going to be together, because with the twist of your body, it's usually a little more comfortable to have the knees a little bit apart. Belly is going to be to your backbone, chin is to the ceiling and as we lift the chest up and down, the core is going to be pressing towards to the backbone. So, you are pressing your belly button as if it's going in towards your backbone, in towards the floor. As she lifts her elbows are out to the side, her chin is going up and down, she is breathing out and then in. If you are doing along with this, if you try to keep a nice even pace going up and down, is going to be a much more effective workout and you are not going to be thinking quite as much about pulling on the neck, because the rhythm of the exercise will keep you going up and down. This is a basic, just up and down. We can add some little bells and whistles to this so that it's not quite as dull. It's tough getting the same workout. We are going to lift then we are going to twist towards our knees. So, we lift up ones, we turn towards the knees, we lift up, we drop down. We do it again. Up, over, up and down. Belly is always tight. As she twists, she is looking upwards she is not looking down at the floor or under her armpit because again, we want the neck nice and neutral. As she lowers back down, she is doing a lot of work on the way back down. So she is smooth and controlled going back down just as she is going upwards. So, we lift, we twist, we lift and we drop, lift and twist, lift, let's go back up again, just up and down, up and down. Simple up and down, little harder we are going to pulse at the top. So we are going to lift and pulse. Remembering on pulsing you are tend to use your neck more, because its faster so relax it, breathe and think core ribcage to hip with every pulse. Generally we do like eight, seven, six, five, four, three, two, and then we hold the top. This is called an isometric, s control and hold, and then let it down. Take this knee over the top just to stretch out a little bit, one hand back looking back over your hand and take a breath one side done. Obviously, we have to do the other side as well in order to keep the body balanced.