Gym Weight Circuit – The Outer Thigh

    Published: 06-16-2009
    Views: 15,319
    Personal trainer, Margie Weiss demonstrates how to do the outer thigh portion of a gym weight circuit.

    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!

    I am Margie Weiss, and this is Circuit Training. The machine were working right now is called an abduction machine, otherwise, known as outer thigh. We work this in compliment with the inner thigh machine. What we do here is we have the knees in so that the weight stack ready to go as she opens her legs to the side. Depending on how wide her thighs are we have a handle here that can determine how far in the legs can go. She takes it only as far out as she can and then she returns it slowly. Her belly button is to her backbone, her shoulders are slightly rounded, just so she is hollowing the back, so that we make sure that we dont initiate the motion with her lower back in an arch position.

    So, she is breathing and controlling both the out and the in, working the outer thigh here as she goes out and in. I would suggest doing may be 10-20 of these repetitions, if you thought that you can do 25 or 30, you may want to up the weight, that means to take your stack and add a little bit more weight to them. At the end of the inner and outer thigh, youre probably going to feel like you may want to stand up and stretch by shifting the hip to one side then shifting the other hip to the other side. As she gets out of the machine, if she needs to spread it wider she can always lift up on the handle so that she can step through to return to a standing position.