Ab Exercise – Core Leg Work

    Published: 06-16-2009
    Views: 18,807
    Personal trainer Margie Weiss demonstrates how to do the core leg work ab exercise.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    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 taken 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 youre 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 isnt quite as long, they dont 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, but 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 youre 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 just a little bit, you dont 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 youre 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, that same stretch that we do whenever 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, youre going to do it on the other. So, we did it on one side for three minutes, youre going to flip over, do it on the other side, dont forget to stretch at the end of the three minutes.