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Ab Exercise - The Body Twist Crunch

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Margie Weiss
MG Gymnastics
www.bodybyweiss.com  
(703) 675-1553

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!

Ab Exercise - The Body Twist Crunch

In this video series, 'How to do Abs,' group-x director/ personal trainer, Margie Weiss, describes the various areas of the core that need to be strengthened, no matter who you are or what you do. Complete with safety cues, the workout shows safe, effective ab training that can be done at home. 'Abs' is not just your everyday crunches, but a series of exercises to develop evenly, the entire core region.

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This series: 96,104 views

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Abs

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Abdominals

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Stretching

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Core

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Muscle

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Transcripts

Margie Weiss: I am Margie Weiss. This section of Simply Abs involves a slight twist of the body. What we are going to do is take our knees to one side. They are going to be slightly separated, although your feet are going to be together, because with the twist of your body, its usually a little more comfortable to have the knees a little bit apart. Belly is going to be to your backbone, chin is to the ceiling and as we lift the chest up and down, the core is going to be pressing towards to the backbone. So, you are pressing your belly button as if its going in towards your backbone, in towards the floor. As she lifts her elbows are out to the side, her chin is going up and down, she is breathing out and then in. If you are doing along with this, if you try to keep a nice even pace going up and down, its going to be a much more effective workout and you are not going to be thinking quite as much about pulling on the neck, because the rhythm of the exercise will keep you going up and down.

This is a basic, just up and down. We can add some little bells and whistles to this so that its not quite as dull. Its tough getting the same workout. We are going to lift then we are going to twist towards our knees. So, we lift up ones, we turn towards the knees, we lift up we drop down. We do it again. Up, over, up and down. Belly is always tight. As she twists, she is looking upwards she is not looking down at the floor or under her armpit because again, we want the neck nice and neutral. As she lowers back down, she is doing a lot of work on the way back down, so she is smooth and controlled going back down just as she is going upwards. So, we lift, we twist, we lift and we drop, lift and twist, lift, just go back up again. Just up and down, up and down. Simple up and down, little harder we are going to pulse at the top, so we are going to lift and pulse, remember on pulsing you are tend to use your neck more because its faster so relax it, breathe and think core ribcage to hip with every pulse. Generally we do like 8, 7, 6, 5, 4, 3, 2, and then we hold the top, this is called an isometric, s control and hold, and then let it down. Take this knee over the top just to stretch out a little bit, one hand back looking back over your hand and take a breath. One side done, obviously we have to do the other side as well in order to keep the body balanced.

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