Ab Exercise – Rolling Twisting Crunch

    Published: 06-16-2009
    Views: 24,639
    Personal trainer Margie Weiss demonstrates how to do the rolling twisting crunch 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!

    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 your back a little bit. From here we are going to add some twist. So, whats 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, its 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. Dont 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 dont 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.