The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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For you ladies, we have a
special program coming up.
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You want exercises designed
to help your hips and thighs.
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Stay tune for Body &
Spirit, coming up next.
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Hello, I'm Dick Nunez,
Wellness Director of the Black
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Hills Health and
Education Center.
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Welcome to Body & Spirit.
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Today we're
gonna be talking about
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hips and thighs in training.
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An area that's really,
focused on by many women.
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They want to have really toned
thighs and really toned hips.
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They don't
wanna have things just
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go on them as they get older.
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And the Bible tells us
where to present ourselves
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as a living sacrifice
only acceptable to God.
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And you know
when people feel like
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they're too flabby
or not toned enough,
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they don't feel
good about themselves.
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When you look at the
physiology of the body,
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the lower body is
designed to help keep us going,
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keep us moving, help us to
bend down, all sort of things.
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But the body fat that
collects there is simply
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a matter of lack of
activity or eating too much.
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So as we train the body,
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we wanna train it as a whole.
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And we look at the hip area,
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there's a lot of
intricate muscles in there,
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just in the hips alone,
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that's where we call the
six deep lateral rotators.
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Then at the
gluteus maximus area,
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we have the gluteus maximus,
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gluteus medius, gluteus minimus.
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And then I have some
women say, "That's what I want.
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I don't want a
gluteus maximus anymore.
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I wanna gluteus minimus.
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So there isn't too
much we can do as far as
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getting rid of the
gluteus maximus totally.
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But we can
certainly help to cause
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a systemic affect of fat
metabolism throughout the body.
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So we'll go over
some exercises today
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that will help tone
the hips and thighs.
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And so I think we're
ready to get started now.
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And helping me out today
will be, Susan and Tammy.
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And since this program is
designed for hips and thighs,
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instead of starting with the
upper body like we usually do,
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we're going to
start with the lower body.
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So just to warm up,
we're just gonna step our legs
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a little bit and just
get the circulation going.
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Remember stretching
is not really warming up.
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Stretching is just stretching.
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So we just wanna get some
blood flowing into our legs.
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And so we'll pick
them up a little bit
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and we'll speed it up. Good.
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Now we'll go little faster.
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And faster still.
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Okay, now slow it down.
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Now speed it up.
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Good, 10 more times.
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There's one, two,
three, four, five,
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six, seven,
eight, nine, and ten.
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Good, okay. Now we're gonna do
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is we're gonna
step out to the side
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and we're gonna
bend over the leg.
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Now we're gonna
shift the other direction.
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Now back. It's
working inside the thigh,
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along with working the
quadriceps as we bend into it.
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Okay, let's go
10 more each side.
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There's one.
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And two.
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Three.
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Four.
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Five.
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Six.
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Seven, eight, two more.
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Nine, last one. And ten, good.
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Okay, now what we're gonna do
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is we're gonna do some squats.
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And we're gonna
just do some repetitions.
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Important thing with squatting
as you want to have your feet
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apart just little
wider than shoulder with.
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Toes turn out slightly.
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And the important
thing is not to push
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your knees over your feet,
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but you want to sit
back into your squat,
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the knee should stay
stationary over the feet
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and the movement is
going back with the hips, okay.
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So cross your
arms, let's squat down.
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Let's just do
repetitions, up and down.
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And down. Good.
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Now squatting is one of the best
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overall leg and hip exercises
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By pushing the hips back,
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we give a good
isolation to that.
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Good. We're
gonna do 20 of these.
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This is number seven
and eight and nine, good.
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Keep it going, ten,
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eleven, twelve, excellent.
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Now we can vary
squats by making them slower.
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As far as depth
goes, we wanna do it.
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I know more
than toward the femur
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or the upper leg bone
is parallel to the ground.
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Okay, I think we
got five more to go.
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And three more.
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All right, good.
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Now another
exercise, it's excellent
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for the hips and
thighs, is lunges.
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So we're gonna do is, we're
gonna step out and then back.
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Then you gonna switch
off. Okay, let's across it--
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Put the hands on the hips here.
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Okay, now step
out, down, now back.
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Okay, switch. Good.
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You wanna do 20 on each side.
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So we're gonna call that two.
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And three. Now
lunges have the ability
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to cause a lot of soreness.
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So we wanna be careful how hard
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we go on these
or how many we do.
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As moving to advanced exercise.
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So if you're just a beginner,
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this might not be the
best exercise for you.
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Or if you do it you might not
wanna go down very deep. Good.
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We're on about 10
now. How many? 20.
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Okay, this is number 11.
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Now you can use
weights while you do this.
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If you hold weights
on your, in your hands.
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You can add to the resistance.
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But for beginners, especially
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just your body
weight is gonna be plenty.
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Okay, we're on number 15 now.
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And five more.
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There's one,
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and two,
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and three,
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two more times,
and four, last one.
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I used to have, show it.
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Okay, lay down
on your sides there.
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We're gonna get
a hold of an ankle
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and stretch with quadriceps.
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Okay, nice steady pull.
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You pull back for
about 10 to 15 seconds.
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And let's go five more seconds.
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Four, three, two, one,
okay, over on the other side.
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Okay, good, pull.
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And let's go ten more seconds.
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Nine, eight, seven,
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six, five, four, three,
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two, one, okay.
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Laying in that position now,
put the leg back out straight.
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Okay, we're gonna raise
the leg out to the side,
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good and then back down.
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Okay.
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This is gonna work
the abductor muscles,
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also working in the
deep lateral rotators,
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and also working in
the gluteus maximus area.
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When we do the side lunges,
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we get some effect
of the abductor muscles.
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So now we're doing
the opposite of that
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we're doing the abductors.
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Abduction will be taking away
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or moving away
from the central line,
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where abduction is
bringing into the center.
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Good, keep it going.
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Remember whenever you train,
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actually the slower you go,
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the more, fast
twitch fibers you work.
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Or if you do it
very fast, you're gonna
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work the slow twitch fibers.
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Fast twitch fibers are
the larger muscle fibers
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and the stronger muscle fibers
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and also the ones that
are fastest to fatigue.
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Okay, let's go 10 more.
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One, down and up, two
and up, three, good and up,
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four, up, five, up,
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six, up, seven, up,
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eight, two more,
up, nine, up, ten.
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Up on the other side.
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Okay.
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Always important to
keep the body balanced.
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We wanna work
every aspect we can.
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Again, we're focusing
today on the hips and thighs.
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Remember no matter how
much exercise we're doing here
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without some aerobic exercise
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and some
modifications of the diet.
00:10:30.18\00:10:34.83
No matter how firm we
make the muscles underneath,
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the fat will to be covering
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and it still not gonna
have the desired affect
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that most people
are going to want.
00:10:41.10\00:10:42.45
But as we do regular exercise,
00:10:43.94\00:10:46.39
fat metabolism is gonna
happen throughout the body.
00:10:46.40\00:10:48.41
Fatty acids are
going through the body
00:10:48.42\00:10:49.96
all the time
looking for working muscles.
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And the biggest
problem we run into
00:10:52.64\00:10:54.17
is just quite lack of activity.
00:10:54.18\00:10:56.07
Okay, 10 more.
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Good, and up, and
up, feeling those, good.
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That's what we
wanna hear, four more.
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One, two, three, four, okay.
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I want you on your
hands and knees now.
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Okay, now lower
yourselves down to your elbows.
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Okay, now we're
gonna do pushups.
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So you're just gonna
go down into your elbows,
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keep your knees
bend, okay, get up back up
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so you're back on
your hands and knees
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except you're on your elbows.
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Okay, try to get
your knees little closer
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up to your shoulders, Tammy.
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Good you too,
Susan, up little closer.
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Okay, now pull
one leg out, straight.
00:11:44.68\00:11:46.83
Okay, now we're gonna
raise it up, now down.
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Good and up, and down. Good, up.
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This one's focusing
on the gluteus maximus.
00:11:56.85\00:11:58.85
Good and up. We're gonna do 20.
00:12:00.95\00:12:03.09
Good, up, seven,
00:12:08.22\00:12:11.03
eight, nine, ten, eleven, good.
00:12:11.04\00:12:18.28
The leg straight, twelve,
thirteen, fourteen, fifteen,
00:12:18.29\00:12:25.68
good, sixteen,
seventeen, eighteen,
00:12:25.69\00:12:31.34
nineteen, one more, hold it up.
00:12:31.35\00:12:35.12
And now bounce
it up, up, 10 times,
00:12:35.13\00:12:37.78
two, three,
four, five, six, seven,
00:12:37.79\00:12:42.31
eight, nine, ten, good.
00:12:42.32\00:12:45.46
Switch. Okay, 20 times again.
00:12:45.47\00:12:50.37
Raise your leg up, good.
00:12:50.38\00:12:52.77
And up, and up,
keep it going, good.
00:12:52.78\00:12:58.25
Very important to focus on
the muscle you're working here.
00:13:07.34\00:13:09.64
So we want a good
stimulation of gluteus maximus.
00:13:09.65\00:13:12.25
And focus hard on what
muscle you're contracting.
00:13:12.26\00:13:15.36
Five more times.
00:13:18.57\00:13:20.57
Okay, now hold it up.
00:13:20.58\00:13:26.92
Now bounce it up 10 times.
00:13:26.93\00:13:28.68
One, two,
three, four, five, six,
00:13:28.69\00:13:33.06
seven, eight, nine, ten, okay,
00:13:33.07\00:13:37.07
put the other leg
back out straight again.
00:13:37.08\00:13:38.86
Okay, now what you're
gonna do is you're gonna
00:13:39.70\00:13:41.22
curl that leg,
flex the knee, good.
00:13:41.23\00:13:43.74
And out and back. Good,
we can do that 20 times now.
00:13:43.75\00:13:48.71
It's three, this is
focusing on the hamstring.
00:13:48.72\00:13:52.31
But it'll still get
some gluteal effect as well
00:13:52.56\00:13:54.45
because gluteus
maximus should be tired already
00:13:54.46\00:13:57.34
from doing the other
exercise we've done. Good.
00:13:57.35\00:14:02.94
Curl, good. Keep going.
00:14:02.95\00:14:05.60
And eight more.
00:14:10.13\00:14:11.91
One, two, three, four, good,
00:14:11.92\00:14:19.40
five, six, two
more, seven, last one,
00:14:19.41\00:14:24.24
eight, other leg out.
00:14:24.25\00:14:27.93
Okay, curl it, good.
00:14:27.94\00:14:33.06
Do 20 of these again,
00:14:33.07\00:14:34.70
focusing on the hamstring.
00:14:34.71\00:14:35.82
You can use ankle
weights on this if you want.
00:14:39.46\00:14:41.73
I would never advise
jogging with ankle weights
00:14:41.74\00:14:44.79
because you're gonna
seriously hurt your knees.
00:14:44.80\00:14:47.17
But for an exercise like this
00:14:47.18\00:14:48.58
an ankle weight
would be just fun.
00:14:48.59\00:14:49.86
Good, keep going.
It's nine, ten, ten more.
00:14:52.95\00:14:58.10
One, two, three, good,
00:14:58.11\00:15:03.08
four, five, six, seven,
00:15:03.09\00:15:09.09
three more, eight,
nine, last one, ten, good,
00:15:09.10\00:15:15.38
hold back, sit down facing me.
00:15:15.39\00:15:17.15
Okay, go and sit down,
just put your legs out,
00:15:20.40\00:15:23.54
two legs apart a little bit.
00:15:23.55\00:15:25.27
Okay, you're gonna
reach one leg to the other.
00:15:25.28\00:15:27.55
Okay, you're gonna reach out
00:15:27.56\00:15:28.56
and stretch your hamstrings out.
00:15:28.57\00:15:29.79
So reach and
grab that ankle, okay.
00:15:29.80\00:15:32.79
Good, and just feel the pull.
00:15:32.82\00:15:35.34
Okay, hold that 10 more seconds.
00:15:39.05\00:15:42.61
Five, four, three,
two, one, okay, switch.
00:15:46.16\00:15:51.32
That looks like a tough
one for you there, Susan.
00:15:54.29\00:15:56.15
Yeah? Okay, nice
steady pull, ten more seconds.
00:15:56.16\00:16:01.43
Five, four,
three, two, one, good.
00:16:05.44\00:16:11.28
Okay, now let's
come up on the feet.
00:16:11.29\00:16:16.24
Whenever we do the body,
00:16:16.25\00:16:17.31
we still wanna
do the overall body.
00:16:17.32\00:16:19.92
Did you feel
your hips and thighs
00:16:19.93\00:16:21.30
on that exercise
routine? How about you?
00:16:21.31\00:16:23.03
You feel your hips and thighs.
00:16:23.04\00:16:24.08
Okay, excellent,
that's what we wanted.
00:16:24.09\00:16:25.57
Okay, so let's
do some upper body.
00:16:25.58\00:16:27.51
What we're gonna do
that is we're just gonna
00:16:27.52\00:16:29.41
press our palms together
hard and we're gonna rotate,
00:16:29.42\00:16:32.63
we're gonna push out, keeping
the tension on and draw back.
00:16:32.64\00:16:36.85
And push out
and draw back, good.
00:16:36.86\00:16:39.84
Push out.
Excellent, okay, keep it going.
00:16:39.85\00:16:45.23
Okay, let's do 12 more.
00:16:52.35\00:16:53.92
You've to keep that
tension on all the way.
00:16:59.85\00:17:01.95
The harder you
push, the more you get on.
00:17:01.96\00:17:03.35
We're down to six more.
00:17:05.04\00:17:06.66
Two more.
00:17:14.32\00:17:15.82
Okay, now rotate back
to the prayer position.
00:17:18.43\00:17:20.38
Now push one side,
then the other, good.
00:17:20.39\00:17:25.83
Put tension on your hands.
00:17:25.84\00:17:27.17
You should be able to
feel the chest muscles.
00:17:27.18\00:17:34.21
You keep the bodies
straight and erect as possible.
00:17:34.22\00:17:36.59
Just move the arms.
00:17:36.60\00:17:38.23
Five more each way.
00:17:42.79\00:17:44.69
And two more.
00:17:52.28\00:17:56.80
Okay, good.
00:17:56.81\00:17:58.05
All right, now we're
gonna stretch the chest
00:17:58.06\00:17:59.80
by just laying back
00:17:59.81\00:18:00.99
and bring it across.
00:18:04.99\00:18:06.93
And back again, and across.
00:18:09.74\00:18:15.68
Okay, we're gonna
do the upper back now
00:18:20.52\00:18:22.64
We're gonna do
this by taking one
00:18:22.65\00:18:24.27
one arm pulling
back then drawing out.
00:18:24.28\00:18:28.38
We'll do that 20 times.
00:18:28.39\00:18:30.05
We'll be providing the
wrist resistance for ourselves.
00:18:34.92\00:18:37.79
And give yourself
resistance both in and back.
00:18:37.80\00:18:40.63
Okay, let's do 12 more.
00:18:43.97\00:18:48.71
And 10 more.
00:18:48.72\00:18:49.75
We're down to our last five.
00:18:58.39\00:19:00.49
There's one, two,
00:19:00.50\00:19:04.06
three, four, and five.
00:19:04.07\00:19:09.91
Okay, switch it
over. Okay, again pull.
00:19:09.92\00:19:15.68
A steady range of motion,
00:19:15.69\00:19:17.06
very important muscle group,
00:19:17.07\00:19:18.86
when we do this, we
wanna focus on squeezing
00:19:18.87\00:19:21.62
the scapular back
and pulling way out.
00:19:21.63\00:19:24.82
Think of it like sawing.
00:19:29.47\00:19:31.13
Okay, let's go 10 more.
00:19:36.84\00:19:38.43
One, two, three, good,
00:19:40.10\00:19:45.79
four, five, six, seven
00:19:45.80\00:19:52.99
eight, two more,
00:19:53.00\00:19:55.00
nine, and ten, good.
00:19:55.01\00:19:59.86
Okay, let's
stretch those muscles.
00:19:59.87\00:20:00.98
We're gonna
reach up over the head.
00:20:00.99\00:20:02.00
Get a hold on elbow and pull.
00:20:02.01\00:20:03.95
And 10 more seconds.
00:20:08.09\00:20:11.45
Give a nice steady pull.
00:20:11.46\00:20:13.56
you don't wanna
bounce your stretches at all.
00:20:13.57\00:20:15.29
Five, four,
three, two, one, switch.
00:20:15.30\00:20:22.70
Again nice steady pull.
00:20:22.71\00:20:24.14
Ten more seconds.
00:20:27.44\00:20:31.08
Five, four,
three, two, one, relax.
00:20:31.09\00:20:37.76
Okay, now we're
gonna put the arms out.
00:20:37.77\00:20:39.62
We're gonna work
the shoulder area.
00:20:39.63\00:20:41.90
We're gonna do this by
doing some arm circles.
00:20:41.91\00:20:43.73
It's an excellent way
of getting all the muscles
00:20:44.79\00:20:46.62
that made your
shoulder area work.
00:20:46.63\00:20:48.76
Now let's go bigger.
00:20:48.77\00:20:50.31
And now smaller.
00:20:54.16\00:20:56.25
And bigger.
00:20:58.84\00:21:03.00
And smaller.
00:21:03.01\00:21:05.64
Now let's go
the other direction.
00:21:05.65\00:21:09.78
This will take us a
couple of minutes to get
00:21:09.79\00:21:11.63
to a nice fatigue
point that we're looking for.
00:21:11.64\00:21:13.47
Okay and let's
nice and small again.
00:21:15.22\00:21:18.23
Now if you have to
put your arms down,
00:21:18.24\00:21:19.74
now it's fine, except
for the ones behind me,
00:21:19.75\00:21:22.99
they better not do that.
00:21:23.00\00:21:24.99
And I can see them so they
shouldn't. Okay, reverse it.
00:21:25.00\00:21:30.89
And reverse it back again.
00:21:30.90\00:21:33.02
By changing directions,
we just add more stimulus
00:21:33.03\00:21:35.30
back to the front again.
00:21:35.31\00:21:37.15
And let's go bigger.
00:21:37.16\00:21:38.80
Changing speed,
changing size, it all works
00:21:38.81\00:21:41.49
to put a little more
intensity to the exercise.
00:21:41.50\00:21:43.77
Okay, small.
00:21:43.78\00:21:44.77
Okay, and reverse it again.
00:21:47.99\00:21:53.92
And reverse it again.
00:21:53.93\00:21:56.20
Oh, starting to
get to the good part.
00:21:56.21\00:21:57.66
And reverse it again.
00:22:01.07\00:22:02.36
Keep circling it.
00:22:05.13\00:22:07.25
We're almost ready for our hold.
00:22:07.26\00:22:08.88
We'll start our
hold in 10 more seconds.
00:22:11.59\00:22:14.21
Back to the front again.
00:22:14.22\00:22:18.06
All right, try and
hold this for 30 seconds.
00:22:18.07\00:22:22.00
Oh, okay, and pull.
00:22:22.01\00:22:25.24
Just plant them out
there and don't let them back.
00:22:25.25\00:22:27.77
Good, there's five.
00:22:27.78\00:22:29.78
And 10.
00:22:34.36\00:22:36.10
When we put the arms down,
00:22:36.11\00:22:37.23
there'll be a
great sense of relief.
00:22:37.24\00:22:39.03
Pull those arms
up little higher.
00:22:39.04\00:22:40.85
There we go. There's 20.
00:22:40.86\00:22:44.60
One, two,
three, four, five, six,
00:22:44.61\00:22:50.04
seven, eight, nine. Oh, yeah.
00:22:50.05\00:22:57.61
I always feels good
when we put them down
00:22:57.62\00:22:59.35
Okay, let's stretch those arms.
00:22:59.36\00:23:00.48
Pull them over to the side.
00:23:00.49\00:23:01.61
Okay, five more seconds.
00:23:06.17\00:23:07.27
Four, three,
two, one, and switch.
00:23:07.28\00:23:11.94
And hold for 10 more seconds.
00:23:16.96\00:23:19.56
We don't wanna
bounce our stretches at all.
00:23:19.57\00:23:21.27
We always wanna hold them
very steady, consistent pull.
00:23:21.28\00:23:25.95
Three, two, one, relax.
00:23:25.96\00:23:30.80
Okay, let's turn
our head to the side
00:23:30.81\00:23:32.48
and just stretch
the neck little bit.
00:23:32.49\00:23:36.14
And turn.
00:23:36.15\00:23:40.04
And turn.
00:23:40.05\00:23:44.31
And turn.
00:23:44.32\00:23:51.81
And turn. Good.
00:23:51.83\00:23:53.83
We're gonna do a little bit
of combination bicep tricep.
00:23:53.84\00:23:56.86
We're gonna curl the arms up.
00:23:56.87\00:23:59.32
We're gonna turn
over and press down.
00:23:59.33\00:24:01.25
Now curl up and press down.
00:24:01.26\00:24:04.51
And when we pressed down,
00:24:04.52\00:24:06.47
we wanna actually
turn our thumbs in
00:24:06.48\00:24:09.24
to accentuate the
contraction of the tricep,
00:24:09.25\00:24:11.18
when we come up we're
turning our thumbs out.
00:24:11.19\00:24:13.58
So in and out, in and out, good.
00:24:13.59\00:24:19.86
We're rotating as we come up.
00:24:19.87\00:24:21.82
And we go down,
flexing the tricep hard. Good.
00:24:25.02\00:24:30.88
Even with no
weight, you should still be
00:24:30.89\00:24:32.49
able to feel the
muscles contracting.
00:24:32.50\00:24:34.33
Keep the elbows in at your side.
00:24:36.37\00:24:40.36
The elbows stay in one place.
00:24:40.37\00:24:43.04
And just the
movement area for the arms.
00:24:43.05\00:24:47.66
Good. We're gonna do nine more.
00:24:47.67\00:24:52.01
That's one,
two, and three, good,
00:24:52.02\00:24:58.46
keep tightening
apart as you go down.
00:24:58.47\00:25:00.17
Four, five,
00:25:00.18\00:25:05.20
six, seven,
00:25:05.21\00:25:08.73
two more, eight,
00:25:08.74\00:25:11.08
last one, and
hold that contraction.
00:25:11.09\00:25:15.07
Flex your triceps hard.
Flex, flex, 10 more seconds.
00:25:15.08\00:25:20.64
Two, three, four, five, six,
00:25:20.65\00:25:25.03
seven,eight,
nine, and ten, good.
00:25:25.04\00:25:30.03
Now we're gonna put
our hands behind the back.
00:25:30.04\00:25:32.50
We're gonnablow out.
Bend over with the waist.
00:25:32.51\00:25:36.60
Up, keep the abdominal
crunched then lay back.
00:25:36.61\00:25:40.73
Now blow out,
over, up, and lay back.
00:25:40.74\00:25:47.52
Blow out, over, up, lay back.
00:25:47.53\00:25:53.91
Blow out, good, keep it going.
00:25:53.92\00:25:59.66
Blow out and back, good.
00:25:59.67\00:26:05.65
Bend and back.
00:26:05.66\00:26:08.55
Again, move back, good.
00:26:13.99\00:26:21.27
We're gonna do 10 more.
00:26:21.28\00:26:25.13
It's one, two,
00:26:25.14\00:26:32.11
three, good.
00:26:32.12\00:26:33.43
Make sure you contract
the abdominal each time.
00:26:33.44\00:26:35.15
Four,
00:26:36.17\00:26:39.41
lay back, five,
00:26:39.42\00:26:42.78
six, seven,
00:26:42.79\00:26:49.40
eight, nine,
00:26:49.41\00:26:53.88
last one, and ten, good.
00:26:53.89\00:26:57.53
All right, let's
do a cool down by
00:26:57.54\00:27:00.12
just doing some trunk rotation.
00:27:00.13\00:27:02.82
And turn,
00:27:02.83\00:27:05.46
and turn, good.
00:27:05.47\00:27:10.24
And we'll do five more.
00:27:13.53\00:27:17.53
It's one, and two,
00:27:17.54\00:27:24.89
and three, four,
last one, and five.
00:27:24.90\00:27:32.68
All right, ladies,
thank you very much.
00:27:32.69\00:27:34.44
There's no special secret
to training hips and thighs.
00:27:36.83\00:27:39.64
We simply wanna
get into a good regular
00:27:39.65\00:27:41.31
exercise program and do
it for the right reason.
00:27:41.32\00:27:43.75
Remember, Philippians 4:13 says,
00:27:43.76\00:27:45.86
"I can do all
things through Christ
00:27:45.87\00:27:47.78
who strengthens me."
00:27:47.79\00:27:48.87
God bless you and
we'll see you next time.
00:27:48.88\00:27:50.98