Core Movement: Isolations Video

Isolation exercises allow you to isometrically contract the ab muscles as you workout. Learn how to perform isolation variation exercises properly from a celebrity trainer in this workout video.

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Roll back halfway
Raise arms
Hold lower abs in
Hold position

About this Author

Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Grace Lazenby, and we are going to work into the core today. So, this is my favorite core exercise, the isolation. So I'm going to show you two or three different variations. Come center, place your feet hip distance apart, inhale, take your hands right behind your knees, and then walk them all the way down. First variation, hold here, pull the lower abs in. Good. You are going to reach your right arm up and hold, left arm out hold. You are not going to move from your abs. You are just going to move the upper body right here, reach, and reach, and reach. So you are keeping the abs isometrically contracted the whole time. Left shoulder, good. Exhale; remember to breathe, and hold. Arms up, excellent. Inhale, come on up, good. Next set. This time you are going to come on to your elbow and relax here, hold. Now, this is your task, you are going to take your left hand onto your ribs and your right hand on your rib and then lift your left elbow up and then the right, and see if you can hold it there. There you go. Now, this is your starting point. From here, you are going to lift it up and lower. So again, this is really isolating through the core. You only have to do about 16 counts. Good. You are going to feel the burn in those abs. Lift, lower. Good you guys, just go four more. Four, exhale on the way back, and three, exhale on the way back, two, stay grounded, and relax. Beautiful. Good. Last series, grab a hand towel, I like to use towels when I do abs because it keeps the head and neck out of the work. So, put your elbows in hold, relax your shoulders, and then you are going to exhale, roll all the way down until your lower back hits and your mid-back hits but your shoulders way up. Good. Take your pelvis and from here, just lift and lower. So lift, and lower. Lift, and again remember, relax the head and face, relax the shoulders, and I want you to take it to the point where you actually feel your abs burning you guys. Good. Four more, three, three more, good. Last two, good. Last one, hold, and relax. Beautiful job. Pull your knees to the chest, exhale, roll up, and remember, you can work abs every day, I love to do those for about 3 to 5 minutes, you will change your body. I'm Grace Lazenby, and that is your core exercise of the day. We will see you next time.

Core Movement: Isolations Video

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