The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Welcome to Body and Spirit.
We're glad you tune in today.
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I'm Jeanie McDonald
Weaver, and we're gonna get
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to the core of the matter
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how to strengthen yours today.
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Welcome to Body and Spirit.
We've glad you joined us.
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We're gonna
work your core today.
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What we're going to
do is a little melding
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of what you see out
there with core workouts.
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You've heard of
Pilates and things like that.
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We're gonna do a melding
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of some physical
therapy and Pilates.
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We're gonna make it
very doable for you, okay.
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I'm working today
with Donna and Betsy.
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And we have a
runner and a past exerciser
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and they both have
little kids and they are ready
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to strengthen their core, right.
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Right. Yes, we're gonna do it.
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And what we're doing,
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we're standing here on one foot.
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We look like flamingos, right.
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I'm gonna bring that leg up
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and I'm gonna try to
hold it for as long as I can.
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Who is gonna fall
first Donna, Betsy or me.
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And I hope you're
doing this at home.
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So, I'm tight in my what?
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Core. Core is
right, and I'm holding it.
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How are do you doing? Great.
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You can put
that foot down, okay.
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Did you feel that calf
working in all your foot,
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yeah, and you had to tight here.
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One of the best ways
to work core is standing.
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However Pilates and as we do,
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as I explain this
we're go on the other leg
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and we're gonna
tax the other legs.
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So get on the other leg,
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you people that
are in audience, okay.
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So I'm right there
and when I point here,
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I want you to really
key in that belly button.
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Then I'm gonna
bring that toe up.
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Pilates really came
about because an exercise
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physiologist
wanted to help injured,
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injured athletes and they
couldn't be on their feet.
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So he developed a whole system
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of how to keep
strong in their legs
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and in their
stomach and their back
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without being on their legs.
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But eventually,
how you are doing?
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Pretty solid, go ahead
and put those legs down.
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Eventually you have to stand,
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so we're gonna be
spending a lot of time
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on the ground today
because we are gonna meld,
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and we're gonna work that core.
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Because many of you I know need
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to do some core
strengthening on the ground
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and we're going to do that.
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However just
remember that you want to
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as you starting to do some
weight work and just loading.
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If you are doing the
dishes, or you are standing
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and reading or watching
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or talking on the
phone get on one leg.
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Cue up that core
that's ways you can
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work it in all through the day.
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And as a runner Betsy
really needs to work on her core
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and she really needs to
work on her leg strength,
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so she doesn't
injure herself in running.
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Because that's one
of the biggest reason
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we have injuries in
runners is they're too week.
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They just run, right. Yeah.
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So, we're gonna, we're
gonna change that today.
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So stay with us.
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So, we're gonna come down
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and Betsy and Donna are
gonna follow me, all right.
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And you follow me out there
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and if you have any
questions just let me know
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and we will slowdown
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and move it a
little different way.
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So, we're gonna come
down and we're gonna come down
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at a three-point stance, okay.
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And we're gonna crawl out there
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and we gonna put our knees down.
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And we're gonna be on all fours,
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right stay right where
you're at you're doing good.
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I'm gonna turn just slightly,
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so they can see
what we're doing.
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So, we're gonna
start right here.
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And if you don't
have time to get down
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and do the whole
work on the floor,
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at least do a couple
on your hands and knees.
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So now I'm gonna
just bring that leg up
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just like I was
doing standing a while ago.
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And I'm gonna
take my opposite hand
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and just put it out there.
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And I'm gonna drop my chin under
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and keep my neck neutral,
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and then if I were with working
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with anybody individually
I would come over here
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and I would check to see
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how tight that
core is right Betsy.
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Yeah. And we're
stretching out there
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stressing out there right Donna.
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And we're
holding, holding, holding
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we just gonna hold to ten,
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then we're gonna bring
that in and tighten up.
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And we're gonna
really flex the back now.
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I'm flexing the back right now
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because I'm not asking it
do any work, so it's okay.
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So I'm gonna
flex it up stretch it,
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come back to
neutral, drop my chin.
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Now, I'm gonna
take my other leg back,
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my other arm and stretch it out.
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And at this point
that I'm gonna say Donna,
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did you got that stomach in.
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Yeah. Yes, and we're holding
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and we're holding it to
about ten to fifteen counts.
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So we want just hold
there and keep that chin tucked.
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And hold, hold, hold, hold, hold
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then I'm gonna bring
it in and bring it in.
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Now, I'm gonna roll to the side
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and I'm gonna roll to the back
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and they're gonna be facing me
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and following right
along just like you're at home.
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So we're gonna come
here to the side to the back
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and we do a little
check of our posture.
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We're gonna lay flat down,
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and we want to
feel that our gluteus
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are just little bit squeezed in,
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our shoulder blades
are in, shoulders down
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and we have like a
spinal press going.
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So, I'm gonna come right here,
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I'm gonna help myself
down right here with the leg.
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Roll down, I'm gonna be
right down on the ground.
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For some of you at
home and maybe I'm not sure
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Betsy or Donna you might
need to keep one knee bent
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because that helps keep
the pressure off the back
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if you are not strong enough
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to keep it down yourself, okay.
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So if you need to bend one knee
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like I said that's
fine, but if you need
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to bring both of
them up that's even
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that's fine just
a little bit bent.
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But here what you need to hear,
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you got to squeeze the gluteal.
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Then you need to pull
those shoulder blades in,
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because you're
fixed into brace the core,
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lift your head and just
reach the opposite foot,
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the opposite knee, I'm sorry.
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And then you just gonna roll,
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see I'm rolling and I'm holding
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and I'm rolling and I'm holding
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and I'm rolling and I'm holding.
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So I'm keeping that core
tight the whole time now.
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Right here, if you
need to rest your head
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you can because this gonna be
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a lot work through
the neck, the stomach.
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And if you need to
I would put two hands,
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two fingers right behind
the head to ease up that neck.
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So that you can continue to
work through the core, okay.
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So you just gonna turn, you
just gonna switch like that.
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Switch and you gonna try
to keep that neck neutral,
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so I'm gonna be
here I'm just gonna reach
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on the other side,
reach on the other side.
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If that's too difficult
you bring your hands here
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and you just lift
like that, see that.
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So go ahead and bend your knees
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after you've done a little bit,
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you gonna feel a
lot pressure here.
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Okay now go down.
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This is the time
when somebody would say,
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oh that's way too harder,
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hurt's my neck, I can't do it.
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No you can, you have modify.
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So, see I bent my
knees, I got my hand back here.
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I'm going to just
tighten in my stomach
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and I'm gonna reach and touch.
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Now, I'm gonna
switch keep my hand there
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tighten reach and touch.
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And I'm gonna stay there until
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I can get at
least ten good holds
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and reach and touches, got it.
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So, you want to
stay in that move
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and you don't want
to keep contracting
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forward you are rolling.
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You wanna roll and
keep contracting right here.
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Use those fingers on your neck
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as much as you need to,
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to give a little a
little work for the neck,
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but not so much that you forget
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this right here in the middle.
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So, we are gonna do that, okay.
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And then we're
gonna put the head down.
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And I wanna reposition,
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I want to get that stomach in,
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so we're gonna work it that
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for during try, do ten of them.
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Two sets of ten, that's good.
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Now, we just gonna
bring this leg right here
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and just point that toe
right out there from the knee.
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See that, got
it, just like that.
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Okay, I'm gonna
keep my hands here,
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but I could put
one hand under my neck
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because I want you to tighten in
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and I want you to
just lift the head.
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That's all I want you
to do is lift that head
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and you gonna
bring that leg down
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and bring it back
up and hold breath,
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breath, breath,
breath, hold right there,
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hold, breath and
back down with the head
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and put that leg down.
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We're gonna bring
the other leg right off
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the knee like you're shooting
right off the knee, okay.
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You gonna tighten on that tummy
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you will lift the
head, you gonna hold it
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right there in that position
with my shoulder blades down.
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Okay holding it right
there holding right there.
00:10:07.82\00:10:10.23
So, I want you to
really engage that core
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if you need to put
your hands behind that head,
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so that you are
really working the core
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and that back
is down, all right.
00:10:18.13\00:10:21.00
And we're gonna bring it
back down and down, okay.
00:10:21.01\00:10:25.04
Now just as you see
after you've done that,
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that kind of a thing
and you are holding it
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like that the progression
is and I don't want you to do
00:10:31.35\00:10:34.38
right now but we
come up like that
00:10:34.39\00:10:36.99
and we're holding,
holding, holding, holding.
00:10:37.00\00:10:40.38
You are gonna try it, you can.
00:10:40.39\00:10:43.38
But you Betsy, you
need to put your hand
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behind your head because
I know you have neck issue
00:10:46.85\00:10:50.09
that we're trying to strengthen.
00:10:50.10\00:10:51.93
So put one leg up,
we'll just try this,
00:10:51.94\00:10:55.30
okay this is our
little progression.
00:10:55.31\00:10:58.39
And those of you at home
00:10:58.40\00:10:59.43
if you are not ready to do this,
00:10:59.44\00:11:01.04
you continue to just hold here
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count to ten
bring it down, hold,
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count to ten and bring it down.
00:11:06.76\00:11:08.68
Okay so if you are
just lifting your head
00:11:08.69\00:11:11.32
you're squeezing in the
rare end, that leg is up,
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bring the other leg
up and just hold two,
00:11:14.17\00:11:16.60
three, four, five,
six, seven, eight, nine.
00:11:16.61\00:11:23.31
Keep holding okay let me
tell thirteen, fourteen, okay.
00:11:23.32\00:11:28.60
Okay bring them in how is this.
00:11:28.61\00:11:30.59
Working. Yeah, so I
wanted you to see though
00:11:30.60\00:11:34.45
and those of you at home,
I mean it was hard for you,
00:11:34.46\00:11:37.25
okay so we're
working on that baby
00:11:37.26\00:11:42.91
and all that
laxity in our stomach
00:11:42.92\00:11:45.02
from having babies and
don't push the progression
00:11:45.03\00:11:48.81
too hard too quick,
do the one leg at a time
00:11:48.82\00:11:51.91
and get where you can hold it.
00:11:51.92\00:11:53.01
Okay now we're
just gonna roll over,
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I'll be right here and we're
gonna lay right down, okay.
00:11:56.87\00:12:01.42
And our elbows gonna be right
00:12:01.43\00:12:02.59
underneath us, just like that.
00:12:02.60\00:12:05.71
Okay and we gonna
push into our back.
00:12:05.72\00:12:08.96
Feeling pretty good push right
00:12:08.97\00:12:11.45
into that back
right there, its right.
00:12:11.46\00:12:13.34
No problem so it's
nice little cobra work.
00:12:13.35\00:12:17.49
So, I'm just right in here.
00:12:17.50\00:12:18.82
And I'm...and where
you're feeling that stretch?
00:12:18.83\00:12:20.91
On you're back.
00:12:20.92\00:12:23.22
Now you need to pull
your stomach in right now
00:12:23.23\00:12:26.01
and drop your shoulders,
so that your shoulders
00:12:26.02\00:12:28.55
are down and
into the back, okay.
00:12:28.56\00:12:30.76
Now, we're just
doing step by step.
00:12:30.77\00:12:32.57
We're doing it a
little more careful.
00:12:32.58\00:12:34.82
And all I want you to do is
pull those shoulder blades in,
00:12:34.83\00:12:38.38
drop your chin, and I'm gonna
00:12:38.39\00:12:41.29
pull my belly
button in, that's it.
00:12:41.30\00:12:44.03
Just gonna pull
my belly button in
00:12:44.04\00:12:46.19
until I'm lifted from my knee,
00:12:46.20\00:12:50.58
see I'm holding it right there.
00:12:50.59\00:12:52.91
Pull that belly button
in so that you right there
00:12:52.92\00:12:55.60
and your
quadriceps are off the mat.
00:12:55.61\00:12:59.40
Should your legs be together?
00:12:59.41\00:13:01.10
Yeah, you can
have your legs together
00:13:01.11\00:13:03.32
just like that, okay.
00:13:03.33\00:13:06.14
How are you
feeling? Good working.
00:13:06.15\00:13:08.48
Can you push it up?
00:13:08.49\00:13:09.81
Yeah that's what I
want, that's what I want.
00:13:09.82\00:13:11.73
Now hold, hold, hold,
press hold it right in there.
00:13:11.74\00:13:15.83
This is the position
that you want to try to hold
00:13:15.84\00:13:18.77
and you want to try to
get where you can hold it
00:13:18.78\00:13:20.41
for two minutes, okay.
00:13:20.42\00:13:22.66
Now don't be discouraged,
00:13:22.67\00:13:24.95
you are just gonna count to ten,
00:13:24.96\00:13:26.99
then to twenty,
then to thirty right now.
00:13:27.00\00:13:29.80
Okay, and this doable
from the knees right. Right.
00:13:29.81\00:13:34.16
Okay, now we're gonna come down
00:13:34.17\00:13:36.53
and we're gonna
stretch that back again.
00:13:36.54\00:13:38.37
So release, drop the shoulders
00:13:38.38\00:13:40.45
and then just push into it.
00:13:40.46\00:13:42.32
If you want to
push into your hands
00:13:42.33\00:13:44.03
and come up little bit you can,
00:13:44.04\00:13:45.59
it is not necessary.
00:13:45.60\00:13:47.76
We're working in a
normal functional range.
00:13:47.77\00:13:50.57
You don't have to
bend yourself backwards
00:13:50.58\00:13:52.98
like a pretzel in
order to be fully functional
00:13:52.99\00:13:56.62
and healthy in your spine, okay.
00:13:56.63\00:13:59.07
So stretching, now
we're gonna come back down
00:13:59.08\00:14:01.77
and we gonna do
that one more time.
00:14:01.78\00:14:03.24
So we gonna
push into the elbows.
00:14:03.25\00:14:05.19
I'm gonna pull
my belly button in,
00:14:05.20\00:14:07.47
until my knees are
the only thing touching
00:14:07.48\00:14:10.07
and my elbows
are touching, right.
00:14:10.08\00:14:12.93
Okay good, good.
How are you feeling?
00:14:12.94\00:14:16.30
Okay. Pulling it tight, yeah.
00:14:16.31\00:14:18.76
Now, you stay right
there, this is your progression
00:14:18.77\00:14:22.75
I'm gonna take
one knee up, see that,
00:14:22.76\00:14:26.05
one knee and then
I'm gonna get it quack
00:14:26.06\00:14:28.92
and hold that but I'm
gonna keep my rear end down,
00:14:28.93\00:14:30.80
don't lift, don't
bring that rear up.
00:14:30.81\00:14:31.98
When you bring
that knee straight,
00:14:31.99\00:14:33.15
don't bring your rear
end up, stay right there,
00:14:33.16\00:14:35.30
doing good holding it.
00:14:35.31\00:14:37.12
Now, I'm gonna
put the knee down.
00:14:37.13\00:14:39.06
Okay I'm gonna
straightening other.
00:14:39.07\00:14:42.02
Since I did one and other
we can do them both, right.
00:14:42.03\00:14:45.89
How are you doing?
You're working hard?
00:14:45.90\00:14:47.72
I'm working.
00:14:47.73\00:14:48.70
Okay, ten shall I go for nine.
00:14:48.71\00:14:53.99
That's you want.
00:14:54.00\00:14:55.94
Eight, seven, six,
five, four, three, two, one.
00:14:55.95\00:14:58.71
Okay we're right there.
00:14:58.72\00:14:59.69
Bring that knee
down, okay and down.
00:14:59.70\00:15:03.53
Take a big deep breath.
00:15:03.54\00:15:06.06
Okay, here is your homework.
00:15:06.07\00:15:08.73
And those of you
outside are out in the audience
00:15:08.74\00:15:13.41
if you get, if you
don't have time to do hardly
00:15:13.42\00:15:16.18
anything from this segment
00:15:16.19\00:15:17.28
but this one try to get
where you can do 30 seconds
00:15:17.29\00:15:22.33
from your knees, then a minute
00:15:22.34\00:15:24.76
and work up to
two minutes, okay.
00:15:24.77\00:15:27.93
You can do that before
you hit the shower, right.
00:15:27.94\00:15:30.21
Okay, so here is the progression
00:15:30.22\00:15:32.14
and you can come
with me or and then
00:15:32.15\00:15:34.52
just hold it for a second,
00:15:34.53\00:15:35.60
but make sure your
performance is really good.
00:15:35.61\00:15:37.90
So I'm gonna pull my
belly button in right.
00:15:37.91\00:15:40.40
That's one, here's two,
then I can't alternate it
00:15:40.41\00:15:45.37
so I'm not ready
and there is three.
00:15:45.38\00:15:49.14
I'm gonna just
drop that hip bend,
00:15:49.15\00:15:51.32
keep my head
down, press and hold.
00:15:51.33\00:15:54.02
How are you
doing? Yeah. I'm smiling.
00:15:54.03\00:15:57.53
Good. Okay, now
pretend I'm tapping your belly
00:15:57.54\00:16:01.95
and also exhale
when you're tired.
00:16:01.96\00:16:03.40
This is good when you're
tired put your knees here
00:16:03.41\00:16:05.84
and finish the time out.
00:16:05.85\00:16:07.59
See that's how you get better.
00:16:07.60\00:16:09.73
You don't just
think oh, I got to quit.
00:16:09.74\00:16:12.07
Go to your knees and
then come back down, okay.
00:16:12.08\00:16:15.30
Come on back down, there you go,
00:16:15.31\00:16:16.88
very good, good, good, good.
00:16:16.89\00:16:18.57
Okay, so here is
a little takeoff now
00:16:18.58\00:16:21.28
from typical of Pilates.
00:16:21.29\00:16:23.82
We're gonna turn to the side.
00:16:23.83\00:16:25.96
We can keep on the elbow,
00:16:25.97\00:16:27.83
so we're engaging
into the shoulder.
00:16:27.84\00:16:31.94
So I don't want that
shoulder to come out like that.
00:16:31.95\00:16:34.42
So many of you at
home when you going
00:16:34.43\00:16:36.36
on your side you gonna do this.
00:16:36.37\00:16:37.91
So I'm telling
you that's a mistake.
00:16:37.92\00:16:39.96
We want to put that
in so that your shoulder
00:16:39.97\00:16:42.34
is right over that elbow
00:16:42.35\00:16:44.01
and the blade is
in the back, got it.
00:16:44.02\00:16:46.79
Now we're gonna
keep that chin down.
00:16:46.80\00:16:48.72
We gonna take the leg.
00:16:48.73\00:16:50.08
We gonna flex the foot
00:16:50.09\00:16:51.62
and we're gonna come
forward as far as we feel we can
00:16:51.63\00:16:55.54
and then come back.
00:16:55.55\00:16:57.24
I'm gonna try
to do it with just,
00:16:57.25\00:16:59.07
just the contact of the elbow.
00:16:59.08\00:17:01.57
So I'm gonna
come just like that.
00:17:01.58\00:17:03.54
I'm gonna come just
with my leg and may come
00:17:03.55\00:17:07.38
as far as I can forward
00:17:07.39\00:17:09.39
but I'm gonna
stop it right there.
00:17:09.40\00:17:11.37
Yes, big breath.
00:17:11.38\00:17:13.99
So as you're
doing this the thing
00:17:14.00\00:17:15.37
that you don't want to
do is roll back on your hip.
00:17:15.38\00:17:18.10
So I'm watching your hip
00:17:18.11\00:17:20.13
and it's real easy to
come here and roll back.
00:17:20.14\00:17:22.38
Don't do that because
that's our core stabilization.
00:17:22.39\00:17:25.31
So this is very,
very good one to do
00:17:25.32\00:17:27.87
and its very
gentle on your joints.
00:17:27.88\00:17:31.14
But don't let yourself roll back
00:17:31.15\00:17:32.72
or forward or
push like that, okay.
00:17:32.73\00:17:36.13
How are you doing?
00:17:36.14\00:17:37.81
So we're gonna
bring it forward now,
00:17:37.82\00:17:39.72
this is about six isn't it?
00:17:39.73\00:17:41.64
Was that three,
how many you have done?
00:17:41.65\00:17:43.75
Ten.
00:17:43.76\00:17:45.55
Okay, hold it
right there, all right,
00:17:45.56\00:17:47.87
and we're just gonna
point flex, point flex.
00:17:47.88\00:17:50.96
Don't let your
shoulder come out here.
00:17:50.97\00:17:52.85
Yeah, that was
a good correction,
00:17:52.86\00:17:55.28
good correction right there.
00:17:55.29\00:17:56.96
Breath, bring it
back, so I'm right here,
00:17:56.97\00:18:00.68
straight out,
straight out, straight out.
00:18:00.69\00:18:03.84
Now I'm gonna
take it back, okay.
00:18:03.85\00:18:06.73
And we wanna turn that toe up
00:18:06.74\00:18:10.25
and then bring it
back to center right there,
00:18:10.26\00:18:12.71
but I'm not gonna rock
and roll in upper body,
00:18:12.72\00:18:15.73
okay, and getting me right back.
00:18:15.74\00:18:17.99
So this is total
fulcrum is right here.
00:18:18.00\00:18:23.79
I don't want to rock forward
and I don't want to roll back.
00:18:23.80\00:18:27.43
Tight, turn, bring
it back in and back in.
00:18:27.44\00:18:32.88
So you gonna
flex it, bring it back
00:18:32.89\00:18:35.08
as far as you can,
turn it up, got it.
00:18:35.09\00:18:39.73
And then come
back and come back.
00:18:39.74\00:18:41.10
And you've to
keep tucking yourself
00:18:41.11\00:18:42.36
because real easy to
go into this, real easy.
00:18:42.37\00:18:45.74
So back, so you guys have
to be each other's coaches.
00:18:45.75\00:18:48.42
So you're back here and
you gonna turn that toe up.
00:18:48.43\00:18:51.61
Take a little turn, yeah.
00:18:51.62\00:18:54.49
For a runner this is
a really good one to do
00:18:54.50\00:18:56.33
because it's
really kicking, okay.
00:18:56.34\00:18:58.73
So watch this, watch
the shoulder go back,
00:18:58.74\00:19:02.20
now turn that toe up.
00:19:02.21\00:19:04.09
And stomach is what? Tight.
00:19:04.10\00:19:07.58
You can graduate
now. Come back turn it up.
00:19:07.59\00:19:12.59
So you should be feeling
it right through that hip.
00:19:12.60\00:19:15.74
You should be feeling it, okay,
00:19:15.75\00:19:17.31
because this all has
to do with core stability.
00:19:17.32\00:19:20.23
Turn, turn that toe
up, bring it back one more,
00:19:20.24\00:19:24.00
really good one, bring
it back, turn that toe up
00:19:24.01\00:19:28.83
and bring it back
and lay forward again.
00:19:28.84\00:19:32.26
So now we're gonna
do our back extensions
00:19:32.27\00:19:37.02
and we're gonna
do alternating ones.
00:19:37.03\00:19:40.35
So we'll do our
little butterfly first.
00:19:40.36\00:19:41.99
So we'll come
down and heads down,
00:19:42.00\00:19:43.93
we're gonna lift
one hand out in front,
00:19:43.94\00:19:47.00
yeah just like that
and we're gonna bring
00:19:47.01\00:19:49.10
one leg up and one arm up, okay.
00:19:49.11\00:19:53.16
We gonna hold it there,
hold it there, hold it there,
00:19:53.17\00:19:55.23
hold it there,
as high as you can,
00:19:55.24\00:19:58.30
bring it down, big breath.
00:19:58.31\00:20:01.15
Other hand this is gonna go up,
00:20:01.16\00:20:04.91
bring that chin
under and you gonna...
00:20:04.92\00:20:07.81
Should our head be touching?
00:20:07.82\00:20:09.38
No, you lift the head
up, good question, okay.
00:20:09.39\00:20:12.30
You want to keep
that hand going up,
00:20:12.31\00:20:13.89
you wanna really
squeeze that gluteal
00:20:13.90\00:20:16.19
and lift it high and hold
it there keep your chin under.
00:20:16.20\00:20:19.56
Hold breath, hold
breath, hold breath,
00:20:19.57\00:20:22.52
bring it back, good.
00:20:22.53\00:20:24.73
Okay, reposition, get
ready and just do this.
00:20:24.74\00:20:27.98
See that my little ankle turns,
00:20:27.99\00:20:30.30
okay, that's kind of
releasing a little bit, okay.
00:20:30.31\00:20:33.54
Now before you start
I want you to tighten
00:20:33.55\00:20:35.51
that stomach, okay.
00:20:35.52\00:20:37.61
So I'm gonna go
other hand now, gonna lift,
00:20:37.62\00:20:41.29
gonna lift opposite
leg keep that chin tucked.
00:20:41.30\00:20:45.87
Breath, breath, lift
it up, hold in that back,
00:20:45.88\00:20:51.80
gluteal's working hard, right.
00:20:51.81\00:20:54.52
Yes and back down and back down.
00:20:54.53\00:20:58.53
Last one on this,
lift that hand opposite,
00:20:58.54\00:21:02.08
lift that leg hold, two, three,
00:21:02.09\00:21:06.14
flex your foot if
you can, four, hold it,
00:21:06.15\00:21:09.11
five, six,
seven, eight, nine, ten.
00:21:09.12\00:21:14.21
Come back, yeah, yeah.
00:21:14.22\00:21:17.30
Then we're gonna put
our hands just like that,
00:21:17.31\00:21:20.28
put our forehead
down, one leg up,
00:21:20.29\00:21:22.95
other leg up,
click the heels open,
00:21:22.96\00:21:27.80
click the heels open
and turn the toes out.
00:21:27.81\00:21:32.11
So touch, touch,
touch, touch, touch.
00:21:32.12\00:21:38.10
Knees up, right?
Yes, good question.
00:21:38.11\00:21:41.22
Knees are not touching,
00:21:41.23\00:21:43.74
trying to really
tighten in that hip.
00:21:43.75\00:21:46.25
Now if that
bothers you in the back
00:21:46.26\00:21:49.44
or into the iliac crest,
this little bone right here
00:21:49.45\00:21:52.82
just get a towel or pillow
00:21:52.83\00:21:55.23
and put it right
underneath your hip bones,
00:21:55.24\00:21:58.42
okay if that's uncomfortable.
00:21:58.43\00:22:01.15
Because this is a
really good cementing move
00:22:01.16\00:22:04.83
in what we're doing, all right.
00:22:04.84\00:22:07.60
Now then we're gonna come back,
00:22:07.61\00:22:09.72
elbows in come
right on up and in our,
00:22:09.73\00:22:17.01
our little core
program that we're doing,
00:22:17.02\00:22:20.39
we're gonna put some good
old fashioned pushups, okay.
00:22:20.40\00:22:25.76
So we're right here, you
can take a big deep breath.
00:22:25.77\00:22:30.03
We did this off the
chair in an earlier program.
00:22:30.04\00:22:33.73
But right now I want to
let your back go way down
00:22:33.74\00:22:37.06
and let your
head just drop, okay.
00:22:37.07\00:22:40.49
Now then you're gonna
pull your belly button in
00:22:40.50\00:22:43.55
and you're gonna bring
your back way up like a mad cat.
00:22:43.56\00:22:48.25
So real tight in the
stomach go way up there,
00:22:48.26\00:22:53.11
big breath and come back down.
00:22:53.12\00:22:57.84
Okay, I'm gonna be right here
00:22:57.85\00:23:02.46
and I want stage one, stage two.
00:23:02.47\00:23:07.52
So stage one you gonna do this,
00:23:07.53\00:23:10.81
and you gonna come
right here like that,
00:23:10.82\00:23:13.45
we'll come back up
with big deep breath, okay.
00:23:13.46\00:23:17.53
So I'm hip hinged and
I'm hinged at my knee, okay.
00:23:17.54\00:23:23.09
And I'm gonna bring
that chest down, yeah.
00:23:23.10\00:23:25.74
In stage two you
gonna open at the hip,
00:23:25.75\00:23:29.57
so you just gonna
bring your knee down, okay.
00:23:29.58\00:23:32.37
So I'm tight in the gluteal
and I'm gonna be right here,
00:23:32.38\00:23:35.77
shoulder blades over those wrist
00:23:35.78\00:23:38.57
and push back up, go.
00:23:38.58\00:23:40.53
So we've stage two, stage one,
00:23:40.54\00:23:44.59
good and when
you keep really tight
00:23:44.60\00:23:46.94
in the stomach as we come down,
00:23:46.95\00:23:48.75
keep your hands
right where they are at,
00:23:48.76\00:23:49.87
I'm gonna move you forward,
00:23:49.88\00:23:50.95
but keep your hands there now.
00:23:50.96\00:23:52.79
If you need to
bend a little more in
00:23:52.80\00:23:55.21
with your knees
you do that, yes,
00:23:55.22\00:23:58.26
because that will modify, okay.
00:23:58.27\00:24:00.55
So if there was
anything that would be
00:24:00.56\00:24:05.02
really the
second most useful thing
00:24:05.03\00:24:08.23
out of this
whole tape even though
00:24:08.24\00:24:10.41
I hope you can master lot of it,
00:24:10.42\00:24:13.40
is starting out
your pushups, okay.
00:24:13.41\00:24:17.75
Hip bend, knee
bend, stay forward
00:24:17.76\00:24:21.51
and bring those
knees forward if that's to,
00:24:21.52\00:24:24.42
if you go to, yeah.
00:24:24.43\00:24:26.25
Now you're at
the very most modify,
00:24:26.26\00:24:28.08
now bring the chest
down and come back up.
00:24:28.09\00:24:31.20
And you get to where you can do
00:24:31.21\00:24:32.32
three sets of ten of these.
00:24:32.33\00:24:35.24
It's just a good goal to do.
00:24:35.25\00:24:37.50
And then where
you're doing it from your,
00:24:37.51\00:24:39.26
then your next stage
is to open your knees back
00:24:39.27\00:24:41.94
a little bit until
you're almost back there
00:24:41.95\00:24:44.59
where Donna is and
you gonna drop your hip.
00:24:44.60\00:24:48.73
And you're gonna
get tightened in,
00:24:48.74\00:24:50.86
and you just come
down as far as you feel
00:24:50.87\00:24:52.67
you can and then
press back, okay.
00:24:52.68\00:24:56.11
And if you can
get some of this work
00:24:56.12\00:24:59.66
and do it slowly,
you only have to do,
00:24:59.67\00:25:01.78
you only need to
do about five to ten.
00:25:01.79\00:25:04.55
Because most
time, I want you to hold
00:25:04.56\00:25:06.21
that body
position, okay in that,
00:25:06.22\00:25:09.24
in that position for getting
stronger in your shoulders.
00:25:09.25\00:25:14.55
That's good, now
bring your legs in Donna.
00:25:14.56\00:25:17.28
So Donna was...
00:25:17.29\00:25:19.00
how are you
feeling on that last one?
00:25:19.01\00:25:20.92
I was shaking. You were shaking.
00:25:20.93\00:25:22.98
That's when most people quit,
00:25:22.99\00:25:24.56
that's when you
bring your legs in
00:25:24.57\00:25:26.41
and you finish up
with the modified, okay.
00:25:26.42\00:25:30.12
Now at the end of your modified
00:25:30.13\00:25:31.73
if you wanna try one,
00:25:31.74\00:25:33.25
take your knees
back stay forward,
00:25:33.26\00:25:37.31
tight tummy, go
down as far as you feel
00:25:37.32\00:25:39.22
you can and come back.
00:25:39.23\00:25:41.78
How's that?
Little harder, right.
00:25:41.79\00:25:45.06
Very important to get stronger
00:25:45.07\00:25:47.59
for a runner in
their upper body.
00:25:47.60\00:25:50.60
Pull right, yeah
you've to have that, okay.
00:25:50.61\00:25:54.59
So, we're gonna
come back down, sit,
00:25:54.60\00:25:58.10
come right in here, big breath.
00:25:58.11\00:26:01.68
How are you doing? All right.
00:26:01.69\00:26:04.17
So our legs are right out there,
00:26:04.18\00:26:07.83
for some of you
that's gonna be hard to do.
00:26:07.84\00:26:10.71
Okay, we hit some
major areas for core.
00:26:10.72\00:26:13.90
We did some standing.
00:26:13.91\00:26:14.95
We started out standing,
00:26:14.96\00:26:16.83
on one leg, one leg challenges.
00:26:16.84\00:26:19.96
If you could just do
that and keep good posture
00:26:19.97\00:26:23.12
and keep tucked in and
get where you can do it
00:26:23.13\00:26:24.99
for a minute, two
minutes you could be
00:26:25.00\00:26:27.58
on your way to a
much stronger core.
00:26:27.59\00:26:29.94
Then if you start
adding weight, wow.
00:26:29.95\00:26:32.45
Then we got down,
we did some classic,
00:26:32.46\00:26:35.30
you know, moves but we
also put some therapeutic
00:26:35.31\00:26:38.66
moves in there to
ease up on those joints
00:26:38.67\00:26:41.20
and to ease into our
core training, right.
00:26:41.21\00:26:44.60
So my challenge that I
give my class at home is,
00:26:44.61\00:26:48.63
if you can challenge
yourself to hold at each level
00:26:48.64\00:26:54.84
from the knees on
up for two minutes.
00:26:54.85\00:26:58.22
And don't be discourage by that,
00:26:58.23\00:26:59.77
you're gonna start
with what, ten seconds,
00:26:59.78\00:27:01.65
right, then 15, then
30 seconds and on up.
00:27:01.66\00:27:04.72
So remember that.
00:27:04.73\00:27:05.70
So as we're sitting here
I'm kicking my hip hinged,
00:27:05.71\00:27:09.81
okay, and if you
need to use your hand
00:27:09.82\00:27:11.80
that's one thing,
but if you can come
00:27:11.81\00:27:14.29
forward just a little
bit, okay, and sit up here.
00:27:14.30\00:27:18.40
And now if you
need to bend one knee,
00:27:18.41\00:27:20.92
okay, the hinge forward,
00:27:20.93\00:27:23.13
because I want you to really
00:27:23.14\00:27:24.78
pull through the back of legs.
00:27:24.79\00:27:26.99
Yes, we're gonna
stretch through this right now,
00:27:27.00\00:27:29.55
so I got my leg up
and then I can change.
00:27:29.56\00:27:31.50
But see my back,
my back is extended.
00:27:31.51\00:27:33.72
I'm gonna try not to
use my hands if I have to,
00:27:33.73\00:27:36.53
keep my back straight.
00:27:36.54\00:27:38.45
So I want you girls to remember,
00:27:38.46\00:27:40.59
you are your
best coheres in this.
00:27:40.60\00:27:45.69
Serve one another by love, okay.
00:27:45.70\00:27:48.57
Don't let each other just keep
00:27:48.58\00:27:51.08
carry around loose muscles.
00:27:51.09\00:27:53.64
Help each other to
do this program, okay,
00:27:53.65\00:27:56.20
it will really help a lot.
00:27:56.21\00:27:58.20
Philippians 4:13,
I can do everything
00:27:58.21\00:28:00.71
through Him who
gives me strength.
00:28:00.72\00:28:03.23
You can do this,
you really can do this
00:28:03.24\00:28:05.95
and you'll be stronger for it.
00:28:05.96\00:28:07.24
And I hope you are too.
00:28:07.25\00:28:08.95
Come and see us next time.
00:28:08.96\00:28:10.47