Fit Over 50 – Oblique Exercises

    Published: 06-16-2009
    Views: 21,752
    Fitness instructor Margie Weiss demonstrates how to get fit over 50 including exercises for the obliques.

    Margie Weiss: Hi! I am Margie Weiss. The name of this video is getting fit over 50 and the segment we are working is abs, moving ab work for a functional strength. What we are going to do here today is do two different areas, we are going to lean back and come forward and we are also going to rotate. We have got to do some safety tips first. You got your knees bent, there are two bones that you sit on, they are called your sit bones. If you lift up and round your back just a little bit you will basically sit behind those bones on the fat and the muscles of the glute itself rather than on the bones. By hollowing the lower abs you are strengthening the lower back and you are also preventing injury for it, because what we are going to do at your own pace because everybody is different on this when you have different lengths of the upper body versus the lower body, you have different weights and strength of the core, you have different weights and strengths of the shoulder blades. Farther back you lean the harder the exercise is. So if you want to do more you can start down low then you can gradually work your way back up or you can stay down low or not go low at all. Whatever you are comfortable with. You can do it with the weight or without a weight. If you have a weight you pretend like it's a microphone right in front of your body, you lower your shoulders and all Christina is going to do is angle back to about two-thirds of the way down, not all the way down and then slowly bring it back to about two-thirds of the way up. So she doesn't quite sit back up again. So her body is strengthening the whole times. So she never really gets a break. So it just moves down and it moves up and by holding a weight she is also getting some shoulders and some chest and it's helping to stabilize her body and it's especially useful for when we start to rotate. If she were to start at the top and then start to rotate side by side pretend like the weight is a microphone, you want to keep it right in front of your face. So as she is rotating, she is not turning her head. She is not throwing her weight to the side, but she is twisting right from the core and where she is going to feel it is right down through here. So she can twist and lift and then she can go to the other direction and come back up. She can come all the way back up or she can come two thirds of the way back up to keep the stomach muscles engaged, either one depending on what you want. If you want to get it even harder, don't come up at all, just rotate right and left, thinking of pulling your lower abs towards the floor, squeezing the glutes on the side that you are twisting to. So that way you are controlling the core from the lower abs right up through the shoulders and especially all the way around the back into the oblique muscles. So really good exercise for strengthening the lower back. You don't want to whip, you don't want to go super fast when you are first learning it. As you get stronger and you know your limits then you can move a little bit faster. Don't forget to breath, a lot of people when they do abs don't breath. Okay bring it back up. So basically those are moving ab work. They would be done after you have a basis of the flat on the back, or the lying on your side ab work. So you have some strength to work with, before you start to move. Coming up next is one of the most important part of a workout and that's stretching, it's done at the end. The warm up is done at the beginning to get your Cardio heart rate up just a little bit. Stretching is done at the end, when the muscles are tired.