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Jackie: This is Jackie and I'm back to talk about working out with kinetic bands again.
I've been working out four to five days a week every day. I feel like I'm getting good
results. Somebody tells me you're tightening and firming. I had a lot of people ask me
about the abs and they think because this is on your legs that it's not doing anything
for your abs, but it is. I've been experimenting and doing some different exercises and I just
want to show them to you so you can try them too.
On a bench or your couch, and you can lift your legs up like this, and this works right
here and your thighs too. I've been doing that for probably eight weeks and I can definitely
feel a difference and see a difference. I've had people commenting on it too. You can also
... I don't know how to demonstrate this, but you can also lift both legs like this
and that really works out down here. The other thing I do is when I'm reclining I lift them
straight out and that also works out this abdominal area. You can really feel it in
your thighs a lot. I do 20 reps of each of those things and it
really has made a difference. The thing you can do that will help the abs and the thighs
and hips is just doing some high steps around the gym and through my house to finish up
your work out. It [inaudible 0:01:44] a little bit. It lets you warm [inaudible 0:01:48-0:01:58].
That does a really good work out for your abs and your thighs and your hips.
McQueen: When you're pausing at the top you should feel a contraction in those abs and
then slowly as you go down. That's a good little extra abs work out.
Jackie: M-hmm. What I do is when I'm on this side of the gym and it's time to be done with
my work out that's how I walk back to the dressing room.
McQueen: You could also walk in place at home. You can do that in your home or in your room
or in your basement or wherever. That doesn't take up a lot of space. The walking is great.
You could just actually walk in place I think if you wanted to.
Jackie: Yeah absolutely. I also do this where I [inaudible 0:02:43].
McQueen: Where do you feel that? Jackie: Definitely right here at the bottom
of your abs. McQueen: All right well thank you Jackie.
This is a great update. You're doing a great job.
Jackie: I do have a question for you. I feel like I am really firm and getting toned everywhere
except for right here on the inside of my thigh and I'm not quite sure how to target
that and I want to know if there's any specific exercise I can do to target that area?
McQueen: Okay. Thank you Jackie. I'll tell you real quickly one of the things that we've
been noticing with a lot of the younger females that we're working with is that we're having
some groin muscle pulls, things of that nature. We noticed that we needed to start working
that area. What I want you to do is put your feet about shoulder width apart, maybe just
a little more and instead of doing the straight knee ups that you were doing I want you to
take that knee out to a 90 degree angle. Just one at a time real slow, lift it up, like
that or maybe even a little bit less. Jackie: Like that?
McQueen: Okay now do the other one and rotate them. I want you to do a few of those and
then let's do about ... let's rotate every other leg and do about five of them and then
tell me how that feels. Jackie: Yeah I can definitely feel that.
McQueen: Okay so you're starting to feel it in that inner thigh area, what I call groin
area. Now, where else are you feeling it? Jackie: I can also feel it right here in the
back of my thighs. McQueen: Okay. What we're doing then is we're
balancing those two areas. That's one thing that we're doing with the younger girls in
sports for soccer and for cheerleading, gymnastics. One thing that we notice is if they start
to get a little bit stronger in the quadriceps and the hip flexor that we've got to counter
balance that with the inner thighs. Jackie: How long should I hold it up like
that? McQueen: I think that's just up to whatever
you feel comfortable with. You might start with just a short pause and then ... now since
you've been working on this let's try a couple. We're just experimenting here. Jackie actually,
honestly just asked the question. I want you to lift it up and pause and maybe hold it
for a count of two. Now let's rotate to the other one and let's come back and let's do
both sides a couple of times. Jackie: Yeah I can feel that.
McQueen: You can feel a difference there. Jackie: Actually I can feel it right here
too. McQueen: Now you're feeling it in that lower
abdominal area. Jackie: Yeah, right. Any other exercises I
can do to target my inner thighs? McQueen: Okay Jackie, come over here real
quick. I want you to put one arm out and just balance yourself and use that as an assistant.
Now what I want you to do is I want you to take your left leg and I want you to take
it like you would do just a leg lift to the side. About that height now I want you to
take it across like a [inaudible 0:06:00]. Back and forth, back and forth, try that and
you might pause at both extensions. That's an extension and then the other is what's
called a flection coming back. Okay, now tell me if you feel that in that inner thigh area.
Jackie: Right here. McQueen: On the inner thigh? Are you feeling
it up in the groin area? Jackie: Yes.
McQueen: Okay. Now let's switch to the other side and try that other leg. Maybe that walls
in your way, but ... Jackie: It is a little bit, but I can still
feel. McQueen: You're still feeling it where?
Jackie: I can feel it right here and back here too.
McQueen: Okay we're getting both sides. Jackie: Right here. Both sides too.
McQueen: That's one thing with anybody whether you're just trying to tone and firm or athletically
we want to get a balance of both sides. We want to get that inner thigh so that you're
well-toned symmetrically around your leg. Then as I said with the female athletes we
really need to do that. We are just noticing an increase in groin injuries, muscle pulls,
and things of that nature where their having trouble. This is something that we've done
in the past couple of weeks to try to fix that. Anyway ...
Jackie: Yeah I can definitely feel it, right there in that area.
McQueen: Perfect. I tell you what let's have you do that over the next couple of weeks
and then let's come back and see how you feel and see where you're at at that point.
Jackie: Okay, sounds great. McQueen: Okay, thanks Jackie.