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!
Fit Over 50 - Inner and Outer Thigh Exercises
Fitness instructor Margie Weiss demonstrates how to get fit over 50 including exercises for the inner and outer thigh.
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Margie Weiss: Hi! I am Margie Weiss. This video is how to get fit over 50. In this segment we are working is inner and outer thigh. Inner and outer thigh is very important as you get a little bit older because they help to determine your balance. Often we have issues with falling, especially you should get up into the seventies and eighties, people aren't quite sure of themselves and a lot of it is there balance. In order to have balance, you have to have strength on the inner and outer thigh. Athletes work inner and outer thigh a lot because they are leaving from one side of their body to the other and they are moving. So the same goes for people that are doing general fitness.
The outer thigh, the way to work that is to make sure that your body is square, so that you are perpendicular to the floor. And all Christina is going to do is lift her leg to the side and then bring it back down. It's a slow and it's a controlled move, belly is into the backbone for safety. The upper body is kind of relaxed. Pretend like you have a big Resist-A-Ball underneath your leg so it's hard to go down as it is to come up. Leg can be straight or almost straight but the idea is that you are trying to work from the hip joint rather than from the knee. So you are not doing a kicking action. You can do big ones like this. You can do little pulses where you just drop it near the ground or move it a little higher, or coming a little higher, there's a lot of variety. You can also go front to back in order to get some, some workout that's slightly different. The front to back also adds a little bit more core. So there's always multiple tasks that you can do in a workout if you want which is very good because what it does is allow you to get more body parts in, in a shorter amount of time and most of us don't want to be in a gym for seven hours. So getting a bunch of things done at the same time is nice.
So that's the outer thigh. The opposite and you want to keep them balanced, if you work the outer thigh, you need to work the inner. If you work your bicep, you need to work your triceps because your body wants to stay balanced as a fit person. So what you're going to do for the inner thigh is you're going to take this front leg and you're just going to bend it. Now we are going to put it right on the ground. The back leg and the bottom leg is the one that you're working. If you keep you heel and your thigh a little bit away from each other and again take your hips forward so that you're perpendicular to the ground and you're going to do the exact same thing, your lifting your bottom leg this time and because the leg is now moving towards your mid line, instead of away, as you did on the outer thigh, you're now working the inner thigh. Most people don't have much experience doing inner thigh work because you don't do this in normal everyday activities. So you will generally find that your inner thigh is much weaker than your outer. It's nice to have them just about even in terms again for balance and for not falling over off of the side of a curve or something. So up and down and again you can do it low to the ground with little pulses. You can do it a little higher. The nice thing about this is you could do it while you are watching TV. You could do it while you're reading a book, whatever, because there's not a lot of body motion. So that's the inner thigh and the outer thigh.
The next area we're going to move to is the chest. We have done the lower body. We're going to the upper body. The chest we're going to flies and a bench press for the main chest muscles.