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Ab Exercise - Leg Lowering Exercise

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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 - Leg Lowering Exercise

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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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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Margie Weiss: My name is Margie; this section of Simply Abs involves lowering of the legs.

Critical element here is that youre back remained on the floor. So, what you are going to do is put your hands by your side, you can snick them underneath your hips and round your back slightly, lower back remains on the floor. If it goes off you are in a position, its unsafe, you dont want to do that.

We are going to start with the legs up in the air. Straight legs is harder, bent legs this is easier.

What we are going to do here, we will start with the bent and then we will go with the straight. As she is going to lower her legs two counts and bring them back up. She only goes as low as she can keeping her back on the ground, as soon as they comes off thats too low, dont go there. As you get stronger you can do it with straight legs and go down and up.

Now, if you are really a beginner you can alternate legs, so you can keep one leg up and do just one leg down at a time, either straight or you can do on one leg at a time bent, lot of options, safety is the key because without safety you dont make progressions, you get injured.

So, why she is doing this, we are making sure we do a nice even breathing you bring the out and so will legs come up and you breathing in, thinking about the lower back we have got 2x2 here, down and slowly up and down and up.

From the top here you can also do a leg lift by lifting your hips up off the ground slightly and then putting them back down. It is if you are trying to put your feet up on to a ceiling its very low, so you are pressing up and down, trying, notice she does it really well, she is not moving her legs front to back much at all, what you are going to see is this, and thats a lot motion. We want to think up and down vertical column, up and down, up and down, this way we work really deep into the core.

To get out of this position you are just going to bend, release, drop them down, extend them a little bit out to the side, take your arms all the way up. Take a deep breath in and then put your hands by your side, round your back, let your head come in just a little bit and let the head release down.

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