Stay tuned for Body and Spirit.
Today we're going to talk about
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how to train the abdominal wall.
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¤ ¤
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Hello, I'm Dick Nunez, Wellness
Director of the Black Hills
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Health and Education Center.
Welcome to Body and Spirit.
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Today we're going to be talking
about a topic that everybody
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likes to know about and that's
how to train the abdominal area.
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We all like to have nice tapered
abdomens. In fact, the Bible
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talks about where the
Apostle Paul says, Everything is
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permissible but nothing shall
have a mastery over me. So we
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know if we get too large of
an abdomen that something has
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happened. Either we're
eating improperly or we're not
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exercising enough or we simply
have very bad posture. We know
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that there are a great walls in
this world but we don't want our
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abdomen to be one of them.
So what's the key to abdominal
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training. We're going to explore
that now. So let's get started.
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Today joining me will be Miles
and Jim. Once again, whenever
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we exercise, it's very important
that we do the entire body so
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we're going to loosen up a
little bit before we start.
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We're going to do some nice easy
arm swings, up and around, just
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to get the shoulders loose and
get the blood circulating. Okay,
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now let's go the other direction
Nice good full circles as we
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bring it around. Let's do about
3 more. Okay, good. Now as we
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get into our exercise today
we're going to start with the
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larger muscle groups again.
We're going to start with the
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chest area and to do that we're
going to do some pushups today.
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I know that's your favorite so
let's go ahead and get in a push
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up position. Remember whenever
we do pushups there are several
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ways we can do it. Okay,
go ahead and start doing some
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repetitions fellows. We can do
this like we're doing here which
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is called the military push
up or oftentimes people refer to
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to it as men's style pushups.
We can do them off the knees,
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which we refer to oftentimes
as ladies pushups or we can
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just do them against the wall
and anybody can do a push up
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against the wall. It's not
difficult at all. So for those
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at home, if this is too
difficult, just go ahead and do
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them off a wall and that'll be
just fine. Okay. What I'd like
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you to do Miles, why don't you
drop to the knees and keep going
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Okay and this just gives you a
modification of the push up done
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off the knees, which is easier
and as you get stronger you
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might find you go from the wall
to the knees and then finally
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you get to a point where
you can just do regular pushups.
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I've seen this happen many times
even for women who think that
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they shouldn't ever be doing
men's pushups, I've seen women
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easily do 20 and 30 and
even 40 pushups. If they simply
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practice them a little bit they
are amazed at how much stronger
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they can actually become. Okay,
let's keep going. We want to get
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a few more in there so we get to
a point of some sense of fatigue
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Remember the body has a stimulus
throughout. It's called a
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systemic affect; we train an
area, the whole body is affected
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so even though they are doing
pushups right now and they are
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working on the chest and the
upper arms what we're actually
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doing is stimulating fat
metabolism throughout the entire
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body as the body randomly takes
fat from whatever area it wants
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to do. Okay, I think we've got
about 5 more in us. There's 1,
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and 2, good, 3 more times
and up, 2 more, oh we're looking
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good. One more time. All right
good job Jim, good job Miles.
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Okay, up on the feet. Okay,
let's stretch the chest out now.
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Okay just reach back. Feel
that chest stretch and bring it
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across. Okay, again reach back.
Feel that chest stretch and
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it across. Okay, good. Okay
Miles if you'll get our towels
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for us over there. We'll
use those for a couple more
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exercises here. Thank you.
Okay we just worked the chest.
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We talked before about how
important it is to work the
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antagonistic muscle group to
whatever area we're working so
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we just worked the chest so we
want to work the back as well.
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And we'll be talking about
that as we get more into the
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abdominal training today as well
So what we're going to do is
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we're going to reach out, grab
the towel and we're going to
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pull into us and then reach out
and pull and reach and pull and
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reach, pull and reach, pull.
Okay, let's keep it going here.
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The area we're working on is the
latissimus dorsi. Bend over just
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a little bit more. If we
look here at Jim we can see this
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area working as he pulls out.
Try and stretch way out so you
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feel that, get an extended
contraction of that latissimus
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area. Good. Okay, let's reverse
arms and go the other way.
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Let's rotate your bodies. These
muscles are so important to help
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us stand properly. Good posture
is a key to good health. These
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muscles are often times let
go and as you can see over here
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on Miles again, you see
this muscle stretching. A lot of
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times when you talk about this
muscle, people will check back
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there and they'll say we don't
even have one of those back
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there. Well we all have them.
It's just if they don't get
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developed you'll lose them and
if you lose them it's going to
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create problems for your posture
your structure and make you more
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susceptible to injury. Okay good
let's go ahead and relax. Put
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your towel down for a moment.
Now let's stretch that area out.
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Arms up over the head and pull
and as you do that again you
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should feel that stretching
through this area. Good.
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Looks good. You've got good
flexible shoulders. All right,
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switch it over. Again we see the
stretch of the latissimus dorsi
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area. Okay good. Pick your
towels back up. We're going to
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do a shoulder press with the
towels. And what we're going to
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do is we're going to pull it
apart like we're trying to tear
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it and we're going to
press it up overhead keeping the
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contraction of the shoulders
while we do it. Okay? Pressing
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up. Bring it back down. The
whole time we're keeping tension
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on the towel. The whole time we
have tension on the towel. This
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will give us a good stimulation
of our shoulder area. For those
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at home, the harder you pull
the harder it will be. If it's
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difficult for you to even
do this simply use a towel as a
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vehicle to help you get
your arms up over your head.
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It's very important to be able
to move those arms up and down.
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Just doing simple things like
reaching up and taking a can off
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of a shelf or picking up a
bag of groceries or picking up a
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grandchild. It's really sad when
you think about the fact people
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over the age of 75, 2/3 of all
women and 1/4 of all men can no
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longer pick up 10 pounds
and that's so sad. Then when you
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couple that with the fact that
only 10 per cent of people over
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the age of 65 even have a
regular exercise program and you
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can see now why people are in
such bad shape and heading for
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nursing homes and rehabilitative
centers. But there's good news
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out there. They've taken people
in their 80's and 90's that have
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been in nursing homes, get them
on the exercise program and some
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of these people end up walking
out of the nursing homes because
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now they're getting strong and
healthy again and can take care
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of themselves. This type
of exercise is just the key to
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something like that. Okay, now
just hold it over the head and
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pull hard apart. Okay, let's
slowly bring it down. As we do
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it we're still pulling apart.
Good, all the way back down.
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Now let's go back up again. Keep
pulling apart as you're going.
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And back down. Keep pulling it
apart. Keep that tension on it.
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Okay, up again. Good, we're
looking good. One more time
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back down. Okay good. Okay
go ahead and put the towels off
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to the side. Now we're going to
stretch the shoulder area out.
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So we're going to take one
arm, bring it across and feel it
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stretch. Now the other
side. Once again, we hold our
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stretches for about a 10-15
second time period. Okay good.
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Go ahead and relax. Okay, we're
going to do some biceps training
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now. We're going to do this
simply like we used to do back
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in the old body building days.
We're going to reach out. We're
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going to flex the muscles down
and reach out. Flex and reach.
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Flex and reach, flex and out
and flex and out. Good. Keep the
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elbows up as we squeeze
the biceps down. Good. Keep the
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elbows up. By squeezing hard
even though you might be strong
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enough to do a lot of weight
you can still get a good feel
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off that. Even body builders
after they do their whole
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routine are very tired just from
contracting the muscles hard.
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Okay, let's keep it going. Do 10
more. There's 1, reach out, 2,
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and 3, 4, keep squeezing the
biceps hard, each one, 5, 6, 7,
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3 more, and 8, 9, one more time
and 10. Good. Okay, what we're
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going to do now is just put the
hands together like that. We're
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just going to stretch that
out a little bit. Good job.
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Feel that stretch. Okay good.
Okay relax. We're going to get
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back down in push up position.
Smile Jim. And what we're going
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kick into a triangular type
position here and let's just do
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these off the knees since
I'm sure you're a little tired
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already and lower yourself down
and push up. Now what this does
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is put the emphasis on the
triceps area so once again if
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you want to do this at home
that's fine, just go against the
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the wall. Put your hands like
a triangle, lower yourself down,
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push yourself back out. Simple
as that. For those who are
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really advanced you would do
this just in a regular push up
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position. I'm having both of
them do a modified ladies' type
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push up simply because this is
a very difficult exercise and I
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know that they're already a
little bit tired from doing the
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pushups earlier in the program.
Okay, let's do 5 more. Okay a
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couple more. One more. All right
good job. Okay go ahead and
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stand up and let's just kind
of shake the arms out a little
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bit. Those are easy, right?
You're getting a good pump
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already. Okay what we want to do
now is get in a squat position
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Remember when we do our squats
we don't want to push our knees
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over the feet, we want to
sit back into the squat. So when
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we are fairly strong
sometimes we need a little extra
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resistance so I want you guys to
step up just a little bit. Okay.
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Now I'm going to stay behind
Miles here and we're going to
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cross your arms across the
chest and we're going to start
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squatting down. I'm going
to help Miles by giving him a
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little extra resistance here.
Okay, start squatting down.
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Okay, sit back into it. Okay,
now up slowly. Now back down.
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All I'm doing with Miles is I'm
just pushing down on the back of
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his hips a little bit. Back down
again and up slow. Now back down
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and up and down. Good. Remember
we want to keep the chest up
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and stick the hips out. You
can also do this by just holding
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onto some dumbbells. Down slow.
Good. Let's go down a little bit
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deeper. Good. Back down and
down. This is probably the best
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overall exercise metabolically
for the body because it takes
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up so much muscle energy while
you're doing it. Whenever you do
00:14:40.83\00:14:44.71
your exercise you want to make
sure you keep your abdominals
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in a nice tight position and
that also will help to stimulate
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the abdominal action.
Okay, we're going to do 5 more.
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And 3 more. Good. And last one.
Down and hold. We're going to
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hold for 20 seconds. There's 5.
There's 10, 11, 12, 13, 14, 15,
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16, 17, 18, 19 and 20. Good.
Okay, whenever we do that we
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want to stretch. Now these guys
won't have a wall to hold onto
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so I'm going to let them use me
as the wall. So go ahead and put
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an arm on me and go ahead and
grab your leg and go ahead and
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stretch. Once again we want
to hold for about a 10-15 second
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time period. Okay. Switch
it around. Okay good. Now we're
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going to go ahead and do some
hamstring stretches. We're going
00:16:07.62\00:16:15.91
step out, up on the heel. Lean
forward into it. Okay, now let's
00:16:15.94\00:16:27.39
switch it over. Feel it stretch
in that hamstring area. Okay.
00:16:27.42\00:16:34.73
Let's go ahead and relax for a
moment. Now let's start into our
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abdominal training. What
I'd like you fellows to do is go
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ahead and lie down on your backs
here. One of the most important
00:16:44.29\00:16:50.87
things we want to remember
whenever we do abdominal
00:16:50.91\00:16:53.16
training is we want to draw the
abdomen in as we do it. If you
00:16:53.20\00:16:57.28
push out you're going to simply
encourage your abdominal wall
00:16:57.31\00:17:01.14
to stick out. Often times in
gyms and in health clubs I see
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people with the largest
abdominals want to grab the
00:17:05.01\00:17:07.85
heaviest weights and do their
abdominal crunches and what
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they're doing is their causing
themselves to expand out.
00:17:10.64\00:17:13.29
Any NFL football player lineman
will usually have a very large
00:17:13.32\00:17:16.66
abdominal wall and the reason
why is they have to spend so
00:17:16.70\00:17:20.05
much time fighting off other
people that weigh 300 pounds.
00:17:20.09\00:17:23.22
They'd have to develop that
large abdominal wall. That's
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why body builders who have
tried to play football have had
00:17:25.92\00:17:28.51
difficulty. They just don't
have that type of development
00:17:28.55\00:17:31.04
through the abdominal girth.
So we don't want to have a large
00:17:31.07\00:17:33.53
abdominal wall. We want
to concentrate on focusing on
00:17:33.56\00:17:36.76
drawing in and that's the
key component to our abdominal
00:17:36.80\00:17:39.93
training. First and foremost we
want to put our hands behind our
00:17:39.97\00:17:43.85
neck. If you put your
hands behind your head you could
00:17:43.88\00:17:46.66
possibly pull on your head and
injure the cervical vertebrae.
00:17:46.69\00:17:49.49
Another thing you can do is you
can just let your hands rest on
00:17:49.52\00:17:52.43
your thighs and let them slide
up or you can put them on the
00:17:52.46\00:17:55.13
ground and let them slide
forward. However, when we have
00:17:55.17\00:17:57.77
our hands behind our neck then
we can offer ourselves stability
00:17:57.81\00:18:02.19
in the neck area as we start
to sit up. Now, the old sit-ups
00:18:02.23\00:18:05.77
from the past are not healthy
to do. In fact, they don't even
00:18:05.80\00:18:09.31
work the abdominal muscles
per se. We have to remember the
00:18:09.35\00:18:12.12
abdominal muscle simply goes
from the sternum area down into
00:18:12.15\00:18:16.67
the upper pelvis and simply goes
like this. It has a 4 inch range
00:18:16.70\00:18:19.73
of motion. It does not cross
a joint so any leg raises or
00:18:19.76\00:18:22.90
anything we do in that
regard are not direct abdominal
00:18:22.93\00:18:26.31
stimulants. Abdominal
muscles are for stability so any
00:18:26.34\00:18:29.65
exercise we do as we hold our
proper posture is going to be
00:18:29.68\00:18:32.99
working the abdominal region.
But now we're going to put some
00:18:33.02\00:18:36.24
emphasis on that. So with
the hands behind the neck I want
00:18:36.27\00:18:39.42
you just simply to crunch up and
we're going to try and do 20 of
00:18:39.46\00:18:43.10
those. We're going to do up and
down at a nice rhythmic pace.
00:18:43.13\00:18:47.43
Okay keep it going one right
after the other. Up and down,
00:18:47.46\00:18:52.98
and up and down. Good, keep
it going. As you come up ideally
00:18:53.01\00:18:57.29
we want to try and lift our chin
up so it's heading towards the
00:18:57.32\00:19:01.21
ceiling. Blow out as you come up
on each one. Now we can do these
00:19:01.25\00:19:05.10
much slower as well, but what
we're trying to do now is get
00:19:05.13\00:19:07.44
some repetition. Don't worry
about going slow now though
00:19:07.48\00:19:09.72
Miles. Let's just go ahead and
keep doing the range that we're
00:19:09.75\00:19:13.48
doing, just one after another.
And then we're going to do some
00:19:13.52\00:19:17.21
modified positions of this
abdominal training and we're
00:19:17.25\00:19:20.59
going to finish it with a static
hold. Okay, I think that's about
00:19:20.62\00:19:25.22
enough. Now I want you to bring
your feet off the ground. Keep
00:19:25.25\00:19:28.99
your knees bent, cross your
ankles and we're going to keep
00:19:29.03\00:19:32.99
crunching up. Okay, let's do 20
more. I remember a person that
00:19:33.02\00:19:36.48
used to work out at our club.
We used to call him Old Goofy
00:19:36.51\00:19:41.03
Bob. He lost over 100 pounds by
walking 6-12 miles a day but he
00:19:41.06\00:19:45.54
smoked cigarettes the whole
time he was doing it. And Bob,
00:19:45.58\00:19:48.21
although he lost a lot of weight
still had an abdominal wall he
00:19:48.24\00:19:51.44
didn't like. He came in to
me one time and he goes, Hey how
00:19:51.47\00:19:54.60
do I get rid of this. And he was
all bent over. And I simply said
00:19:54.64\00:19:58.02
stand up straight Bob. And so
he stood up and he goes, Oh wow
00:19:58.05\00:20:01.45
it's gone. Well awhile later
he came up to me again, same
00:20:01.48\00:20:04.61
position, all bent over,
sticking his abdominal wall out
00:20:04.64\00:20:07.70
and he said, Hey I still can't
get rid of this. I said, Stand
00:20:07.74\00:20:11.25
up Bob. Oh yeah. And up he went.
Away went the abdominal wall
00:20:11.29\00:20:14.69
again. So good posture will help
that as well. Now let's put the
00:20:14.73\00:20:19.87
legs straight up. Okay and let's
crunch some more. The other
00:20:19.90\00:20:24.37
thing we want to remember is
the abdominal area is the place
00:20:24.40\00:20:28.81
where men put fat on first and
the first place you put fat on
00:20:28.85\00:20:33.27
is the last place you're going
to lose it. So we can think of
00:20:33.30\00:20:37.69
all these magical exercises we
might try and do but you can't
00:20:37.72\00:20:40.63
contract fat. You're not going
to take somebody who's very
00:20:40.66\00:20:43.50
obese and all of a sudden have
his abdominal wall look like
00:20:43.54\00:20:46.30
Sylvester Stallone while the
rest of him still looks very fat
00:20:46.34\00:20:49.20
and obese. We lose fat in
the opposite order we put it on.
00:20:49.24\00:20:52.03
Often times when men push me
and they say what do I do about
00:20:52.07\00:20:55.52
this abdominal wall and if you
have them pull their shirt up
00:20:55.55\00:20:58.80
out comes their belly and you'll
say flex that. And they try
00:20:58.84\00:21:02.17
really hard and everything
starts to jiggle and you grab
00:21:02.21\00:21:05.48
a hold of it and say well come
on flex it and they say well I
00:21:05.51\00:21:07.57
can't. Well, that's right,
you cannot contract fat; it's
00:21:07.60\00:21:10.64
impossible. Okay, go ahead
and relax for a moment fellows.
00:21:10.68\00:21:14.55
Now what we're going to do is
in the same position we're going
00:21:14.58\00:21:17.61
bring a knee to the opposite
elbow. So go ahead and put your
00:21:17.64\00:21:21.26
hands behind you neck again.
Okay, both hands behind the
00:21:21.30\00:21:24.85
neck. Okay, now as you crunch up
you're going to bring the knee
00:21:24.88\00:21:28.28
up Okay, bring it back down.
Okay keep both feet off the
00:21:28.32\00:21:35.04
floor okay, and alternate. Okay,
there you go. Good. Good. Go
00:21:35.07\00:21:39.57
ahead and move your knee a
little bit more too. You can
00:21:39.60\00:21:45.49
draw that into you. Good. Good.
Now what this is doing is it's
00:21:45.53\00:21:50.44
also working the intercostal
area and the external oblique
00:21:50.48\00:21:54.15
area because we're putting just
a little bit of twist in there.
00:21:54.19\00:21:57.79
We're still keeping the pelvis
fairly stable because if we
00:21:57.82\00:22:01.39
don't then there's a possibility
that we could injure the lower
00:22:01.42\00:22:04.16
back and we don't want to do
that. Abdominal training is one
00:22:04.20\00:22:07.21
of the best ways to keep your
lower back strong. In fact, the
00:22:07.25\00:22:10.12
old adage if you want to have a
strong lower back get your belly
00:22:10.16\00:22:13.21
button closer to your backbone
and that will help you to have a
00:22:13.24\00:22:16.21
stronger lower back. Once again
as we do these exercises we want
00:22:16.24\00:22:22.50
to make sure we exhale. Okay,
we're looking good. Let's go a
00:22:22.54\00:22:33.03
few more, let's do 10 more.
There's 1, 2, 3, 4, 5, 6, 7, 8,
00:22:33.07\00:22:39.83
9, 10. Okay now I want you to
come up in a crunch, legs off
the ground and just
00:22:39.86\00:22:45.17
hold it there. We're just going
to do a static contraction there
00:22:45.20\00:22:50.25
Hold it, hold it, hold it. Now
to add a little variety put your
00:22:50.28\00:22:55.34
legs out straight, push them out
straight this way. Okay now draw
00:22:55.38\00:23:02.28
them back in and push them back
out and draw them back in. Okay
00:23:02.32\00:23:09.14
push out. Now just hold it
there. Hold it, hold it, hold it
00:23:09.18\00:23:17.43
keep holding it. Okay 10 more
seconds, 1,2, 3, 4, 5, 6, 7, 8,
00:23:17.46\00:23:26.64
9 and 10. Good job. Okay over
on your abdomen. What we want to
00:23:26.68\00:23:32.90
do now is you just want to keep
your pelvis down. You just want
00:23:32.93\00:23:38.03
to push up and stretch the
abdominal wall there. Good, just
00:23:38.06\00:23:46.61
feel that stretch. Okay. Lay
on your abdomen still. Put your
00:23:46.65\00:23:53.58
hands behind your back. Okay
let's lift the chest up off the
00:23:53.61\00:23:59.11
floor. Okay and back down, the
up, then down. Let's do 20 of
00:23:59.14\00:24:03.44
those. Once again whenever we
train a muscle we want train the
00:24:03.48\00:24:07.74
antagonistic muscle so
the antagonistic muscle to the
00:24:07.78\00:24:10.55
abdominal is the low back. Once
again if they're both strong you
00:24:10.59\00:24:16.87
will have more stability of that
back area. Okay. Let's go 10
00:24:16.90\00:24:28.52
more; 1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Okay now, up on your hands
00:24:28.55\00:24:36.38
and knees. What I want you to do
is I want you to act like you're
00:24:36.41\00:24:44.20
a cat that just saw a dog. I
want you to act like you going
00:24:44.24\00:24:47.52
arch your back and hiss at that
dog. You don't have to hiss okay
00:24:47.56\00:24:50.94
Okay try and push that
lower back up and just feel that
00:24:50.98\00:24:54.89
stretch. Good, good. Okay feel
the stretch in your lower back
00:24:54.93\00:25:03.46
area. Okay good job. Okay let's
go up on the feet. Now what
00:25:03.49\00:25:09.36
we're going to do is we're going
to do some twisting. So we're
00:25:09.39\00:25:15.18
we're just simply going to turn
to the side and then back and
00:25:15.22\00:25:24.92
then back. Good, keep going.
Okay, we're going to do 10 more.
00:25:24.95\00:25:34.32
There's 1, 2, remember we don't
want to do the side bend. Side
00:25:34.35\00:25:43.68
bends can actually cause
problems with the back and also
00:25:43.72\00:25:47.64
it stimulates the development
of the external oblique muscles.
00:25:47.67\00:25:57.18
Okay, we're down to 5 more.
There's 1 and 2 and 3, 4 and 5.
00:25:57.21\00:26:03.61
Good. Now Miles I'd like you
to lie on your back for just a
00:26:03.65\00:26:09.05
moment. I'd like to show you one
more modification of this. Put
00:26:09.09\00:26:14.46
your arms out straight.
Okay put your legs out straight.
00:26:14.49\00:26:17.38
Just go ahead and put them down.
Okay I'd like you to bring your
00:26:17.42\00:26:20.32
right foot up and touch your
left hand. Okay bring it over
00:26:20.35\00:26:24.81
to the side. Keep your left hand
down. Okay bring it all the way
00:26:24.84\00:26:27.34
over. There you go. Okay
and back. Now go the other side.
00:26:27.37\00:26:33.74
This is more of an advanced move
that you want to do slowly. Okay
00:26:33.77\00:26:37.55
back. Okay, right leg again.
Okay and back and left leg.
00:26:37.58\00:26:45.89
Okay good, good. Okay that
should be good. Thanks a lot
00:26:45.93\00:26:53.67
fellows. Whenever we do
abdominal training we want to
00:26:53.71\00:27:01.38
make sure we take it gradually,
take it one step at a time and
00:27:01.42\00:27:05.10
also we always want to remember
even if we did 100 crunches a
00:27:05.14\00:27:09.07
day or 1000 crunches a day or
did abdominal work for an hour
00:27:09.10\00:27:12.24
straight, if we still have
an abdominal wall that's covered
00:27:12.28\00:27:15.50
with fat, it's not going to make
any difference. So the key to
00:27:15.54\00:27:19.98
having good healthy looking
abdominal area is to get regular
00:27:20.01\00:27:23.72
exercise, have a proper diet
and stop eating the foods that
00:27:23.75\00:27:27.46
are contributing to that fatty
look of the abdominal wall.
00:27:27.49\00:27:31.16
Maybe we're talking about
refined foods, concentrated
00:27:31.20\00:27:34.15
sugars, concentrated fats.
All those things are what cause
00:27:34.19\00:27:37.42
people to start adding abdominal
fat to the area. So as we
00:27:37.46\00:27:40.65
continue to train and have a
regular workout routine, you're
00:27:40.69\00:27:43.87
going to see great progress. But
above all else, train for the
00:27:43.90\00:27:47.59
glory of God. Through Christ you
can have power to do all things.
00:27:47.63\00:27:51.28
God bless.
00:27:51.32\00:27:53.21