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
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before beginning
any exercise program.
00:00:07.87\00:00:10.49
Hello, welcome to
Body and Spirit Aerobics.
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Today, we have a
fantastic program planned.
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We will be strengthening
our abdomens and working
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all of the
abdominal musculature.
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Please join us
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for a wonderful
exercise routine.
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Hello, welcome to
Body and Spirit Aerobics.
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We're thrilled that
you can join us today.
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I am Lyndi Schwartz, a physician
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and Internal Medicine Specialist
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from Kettering, Ohio.
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I am very please
that Lauren Rittenhouse
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can join us today.
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She is from
Boston, Massachusetts,
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she is a cellist.
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And her last name is Rittenhouse
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of the famed Rittenhouse family.
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On my right hand,
my right hand woman
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is my identical
twin sister Andi Hunsaker
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and she is a physician
from Boston Massachusetts.
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I would ask who looks
older, I will give you a hint.
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She is one hour older than I am.
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But we're pleased
today that you could join us
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for Body and Spirit Aerobics
and we hope that you enjoy
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the workout today.
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We are going to be exercising
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our abdominal musculature.
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But I do have a
couple of thoughts
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before we get started today.
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First of all one
of my favorite text
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Philippians 4:13,
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"I can do all
things through Christ
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who strengthens me."
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Another thought
from one of my favorite
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writers says this
unless the physical powers
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are kept in health
by active exercise,
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the mental powers
cannot long be used
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to their highest capacity.
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That is a tremendous statement.
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And so today I want to go ahead
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and start with this routine.
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First of all we'll be
using our steps in a very basic
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move step aerobics
for about 10 minutes.
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And then we will
move very quickly
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to strengthening our
abdominal musculature.
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So, girls let's get
started with just marching
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in place and please join us.
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And again we
would like to invite
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you to continue to march.
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If you do not feel that you
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are able to keep up with this,
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just go make a slower
march and move as quickly
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or as slowly as you
feel is comfortable.
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This routine is
designed for people of all ages.
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We're using the
stair because many of us
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have stairs in our homes.
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We want you to be able to use
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the stair very safely.
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So, first of all
just an easy march.
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Now, we want to go
a little bit wider,
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so step a little
wider to the left step
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and just march,
march, left, left, left.
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Okay, bring it
together again so just keep
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marching and
always if you get tired
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just comeback to this.
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We also
understand that many people
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are unable to
continue this activity
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for prolonged periods of time.
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So, we just want you to have fun
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and enjoy this workout today.
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Now, I want you to reach over
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to your left
side, left, left, okay.
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Left that was
my left right side.
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But any how just
reaching warming our bodies up,
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that's what we are
doing just reaching
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and warming up our upper body
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or arms and our legs.
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Okay, now what we're going
to do is we are going to get
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use to walking up on the step.
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So, the first thing
I want to do is let's
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just start a march a little bit.
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And I want you to very
carefully put our left leg
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when I say the left
leg up on top of the step.
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So, left, left, left,
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right, left, step, left, right.
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And then back to the
floor just like that.
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Look at the
step when you step up
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and step down very slowly,
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get as low as you
can to balance yourself.
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Lean slightly forward because
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you don't want to fall down.
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So, left and then now
let's take a little faster.
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Very good, very good take it,
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take your time don't stumble,
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look at the step.
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And what you've notice,
is that you'll be exercising
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these muscles right here.
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The quadriceps muscles
are part of the core group
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of muscles very important.
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And take it very
slowly, look down.
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All right, now
stay on the floor left,
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right, very good.
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High your knees,
little bit high your knees.
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Okay, high knees very high.
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Okay, we will try to step again.
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We'll try to step again.
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Okay, so step up and step down,
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step up and step down very good,
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step up and as
low as you can go,
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you will get a
little bit of good burn
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in your quadriceps muscles.
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These muscles, I'm a
runner and I was told
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I had some knee
injuries and I was told
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that my
quadriceps muscles were weak.
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So this is very
good exercise for that.
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Okay, now let's march a
little bit on the floor.
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And let's vary a little
bit, let's step to the side
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we will go to
the right side first.
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And we will make two movements
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to the right
then two to the left.
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Okay, so here we go
step, step, to the left.
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Step let's get
the arms involved,
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arms step very
good, step very good.
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Very good, okay
just to get warmed up
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that's what we do
we just kind of warming
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our bodies up a little bit.
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Okay, now let's
get back in front
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of this of the
step and keep stepping.
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Now what I want you to do
is just get use to putting
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the heel up on the step.
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Okay, so cross
on little bit low.
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Okay, now with our right heel
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on the step very good, good.
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That's comfortable,
let's move our arms okay.
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So, step okay little faster,
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very good little
faster be very careful,
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no tripping, very good.
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This is very good practice
if you have a bottom step
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at home where
you can just go ahead
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and practice this at home.
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It gives you use
some great flexibility,
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you use your quadriceps muscles
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and it feels very nice.
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Okay, very good
that sounds good.
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Okay, now let's do
little bit of marching,
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marching. Okay.
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Then what I want to do next
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I want do it will be
call hamstring curls.
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Some people have
damage their hamstrings,
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be very careful with
this exercise at home.
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And I want you
to do very carefully
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but this is
designed to strengthen
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the hamstring muscles.
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So, let me show
you what we want to do,
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I want you to go like
this. Okay, so let's do that.
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Okay, pick up the pace.
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And this is for your
hamstrings, be very careful.
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Andi tell us a little
bit about the hamstrings
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didn't you have
a hamstring injury?
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I surely did,
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I finished the
marathon last year.
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I was training
for another marathon.
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Very good. And. Quicker.
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Tore some of my hamstring off
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of the bone in my pelvis.
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That's a pretty
serious injury, isn't that?
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Very serious. And so I
just, I am telling you that
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because we're
appearing in front of camera
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but we have been
injured ourselves
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and so I want to
encourage you that even people
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who exercise a lot get injured.
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Okay, let's go back to marching.
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Okay, very good
I wanted to go back
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to the heels again on the step.
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So, heel on the
step, heel on the step.
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Go faster,
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very gently
getting the heart rate up.
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Very good and I hope
that many of you at home
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can benefit
from these exercises.
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Okay, very good.
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One thing I want
to do, I want to get
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up on the step again
and this time we'll step up
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and down be careful faster.
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Very good.
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Now this time I want
you to march on the top
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of the step stay on the step.
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Be careful doing
this look at your feet
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you are marching
on top of the step.
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I want you to
turn to the right side.
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Right side and
then what we want to do
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now let's get down a little low.
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I want to step down on
one side to the left first
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then to the
right. Okay, here we go.
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Left down, backup up, up,
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this side left right up, up.
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Good. Left,
right, up, up, squat low,
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up, up, left,
right, up, very good.
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This is excellent exercise.
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I hope you feel
the burning at home
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but I'm feeling
burning, are you feeling
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burning Lauren? Oh, yes.
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All right, this is very good.
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Okay, stay on the
top of the step now.
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Keep marching,
turn to the front.
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Very good, let's
turn to the other side
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the left side, keep
marching on top of the step,
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very good get low, get low.
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I want you to step
down to your left foot
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of the step down,
left, right backup.
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Good left, right,
little quicker, good.
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Very good, excellent.
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Very good just keep
marching on top of the step,
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marching top of the step,
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turn to the front very good.
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Okay, just march,
now step on to the floor.
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Okay, these are
some introductory moves
00:10:27.69\00:10:30.33
to what we call step aerobics.
00:10:30.34\00:10:32.43
And we hope that
this is going to increase
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your ability to be
safe on the staircase
00:10:36.59\00:10:40.03
at home as well.
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Okay, now what I want to
do is a little bit of squat.
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We'll turn to the left side
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and squat on top of the stair.
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One leg on top of the
stair the other on the floor,
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so let's turn to the
left, left leg on top,
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squat, squat, squat,
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squat, good.
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Turn to the right
side, again up on top
00:11:01.19\00:11:04.07
squat, squat and
again this is very good.
00:11:04.08\00:11:08.52
Now, when you squat make sure
00:11:08.53\00:11:10.38
your knee is over your toe
directly not over like that.
00:11:10.39\00:11:14.59
Make sure it's
over the toe otherwise
00:11:14.60\00:11:16.79
you will damage your knee.
00:11:16.80\00:11:18.14
Okay, very good your
thighs should be burning,
00:11:18.15\00:11:21.49
mine are, I hope
yours are burning.
00:11:21.50\00:11:23.34
Okay, let's turn to the front
00:11:23.35\00:11:24.59
and march a little bit.
00:11:24.60\00:11:26.19
We want to
transition now to the floor
00:11:26.20\00:11:28.63
you just want to
walk this out a little bit
00:11:28.64\00:11:30.67
cool those muscles down.
00:11:30.68\00:11:32.11
Let's step side to side.
00:11:32.12\00:11:35.56
Very good just into cool down.
00:11:35.57\00:11:38.11
And what we're going to do next
00:11:39.91\00:11:41.29
is some abdominal exercises.
00:11:41.30\00:11:43.85
Now, Lauren did you do
abdominal exercises at P.E.
00:11:43.86\00:11:48.34
I sure did. Did you enjoy them?
00:11:48.35\00:11:50.10
No, I sure did
not. Did not enjoy.
00:11:50.11\00:11:52.66
Are you looking
forward to this, this time?
00:11:52.67\00:11:54.23
But I'm yes, Lindi.
00:11:54.24\00:11:55.24
Looking forward to this, okay.
00:11:55.25\00:11:56.54
Now, let me
tell you a little bit
00:11:56.55\00:11:57.78
about abdominal exercises.
00:11:57.79\00:11:59.76
Initially they
may seem difficult.
00:11:59.77\00:12:01.45
I will tell you the
truth when I have done them
00:12:01.46\00:12:03.58
I used to sit and
think I'm not gonna do that.
00:12:03.59\00:12:05.90
But trust me the
more you practice these,
00:12:05.91\00:12:08.85
the more you like them.
00:12:08.86\00:12:09.83
Okay, so let's
put away our steps.
00:12:09.84\00:12:11.87
We will get our mats
and start on the next.
00:12:11.88\00:12:14.47
All right, now we
will face the camera
00:12:24.49\00:12:29.44
all three of us
like this initially,
00:12:29.45\00:12:32.05
I believe, well
see how this works.
00:12:32.06\00:12:33.96
We want you to sit on your mat.
00:12:33.97\00:12:36.53
And the first
thing we're going to do
00:12:36.54\00:12:38.27
is I want you to
have proper posture.
00:12:38.28\00:12:41.20
We want to put our
hands this way behind us.
00:12:41.21\00:12:44.99
The first things
we're going to do
00:12:45.00\00:12:45.97
is what we call in and outs.
00:12:45.98\00:12:48.48
In and outs, so your
hands are behind you,
00:12:48.49\00:12:51.40
your legs are up,
sits on your bottom
00:12:51.41\00:12:55.80
and kick your legs out.
00:12:55.81\00:12:58.42
Okay, kick the legs out.
00:12:58.43\00:13:00.85
Very good, and we
don't have to be in sync,
00:13:00.86\00:13:03.40
we're just practicing here
00:13:03.41\00:13:05.69
and stop when you feel like it.
00:13:05.70\00:13:08.38
You don't need
to, be a hero and do
00:13:08.39\00:13:13.58
25 of these all at once.
00:13:13.59\00:13:15.45
Okay, now let me
tell you something else.
00:13:15.46\00:13:17.08
I learn just the
other day from Lauren.
00:13:17.09\00:13:18.72
Lauren do you want to show us
00:13:18.73\00:13:19.76
what you did with
the left and right
00:13:19.77\00:13:21.45
side the other day.
00:13:21.46\00:13:23.18
Okay, you just
twist your legs to left.
00:13:23.19\00:13:24.83
All right. And
then to the right.
00:13:24.84\00:13:26.09
Okay, twist to the left
and then twist to the right.
00:13:26.10\00:13:29.28
Lauren showed me this
I said there is no way,
00:13:29.29\00:13:31.46
we not gonna do that.
00:13:31.47\00:13:32.73
But, here we are, all right.
00:13:32.74\00:13:33.75
So, let's go the
left, left for five times.
00:13:33.76\00:13:36.46
Five, three, four, five, good.
00:13:36.47\00:13:41.05
Come to stand, I want
you to rest for little bit.
00:13:41.06\00:13:43.52
Thank you. Oh, my
thighs are burning.
00:13:43.53\00:13:46.60
Okay, now left side, right side,
00:13:46.61\00:13:48.88
the other left side okay.
00:13:48.89\00:13:49.86
So, again out, out, out.
00:13:49.87\00:13:53.38
Very good, 4, 5 to the middle
00:13:53.39\00:13:56.94
1, 2, 3, 4, 5,
00:13:56.95\00:14:02.82
6, 7, 8, 9, 10.
00:14:02.83\00:14:05.31
It's a five.
00:14:05.32\00:14:07.76
Okay, now let's
sit and just rest
00:14:07.77\00:14:09.58
those for little bit.
Because the next thing
00:14:09.59\00:14:11.62
we're going to do is bicycles.
00:14:11.63\00:14:13.60
I'm sure that most of
us have done bicycles.
00:14:13.61\00:14:17.92
I hope you at
home have done bicycles
00:14:17.93\00:14:20.56
from a sitting position before.
00:14:20.57\00:14:22.01
What we're
going to do is forward
00:14:22.02\00:14:24.50
and then I'm
going to do in reverse
00:14:24.51\00:14:26.75
and we'll tell
you how much again.
00:14:26.76\00:14:28.69
We would like to do
25, what do you think?
00:14:28.70\00:14:31.67
We would like to do it.
00:14:31.68\00:14:32.65
Twenty, you like
to do it, I'm not sure
00:14:32.66\00:14:35.70
where I can do
25, but we'll try.
00:14:35.71\00:14:38.04
Here we go, so forward take it.
00:14:38.05\00:14:40.53
Okay, bicycles, 1, 2, 3, 4, 5,
00:14:40.54\00:14:46.69
6, 7, 8, 9, 10, 11,
00:14:46.70\00:14:52.20
12, 13, 14, 15,
16, you are dying?
00:14:52.21\00:14:57.73
Dying. 19, 20,
21, 22, 23, 24, 25.
00:14:57.74\00:15:04.30
Oh, reverse.
00:15:04.31\00:15:07.05
All right 1, 2, 3, 4, 5,
00:15:07.06\00:15:12.21
6, 7, 8, 9, 10, rest.
00:15:12.22\00:15:17.67
All right here. This
calls for a little bit of break.
00:15:17.68\00:15:20.62
We will do 15, 15 plus
10 is 25, isn't it? Yes.
00:15:20.63\00:15:23.72
All right, so you can do
25 in whatever combinations,
00:15:23.73\00:15:26.42
but what I want
to say you can do 10.
00:15:26.43\00:15:28.59
You can take a
rest as we're doing.
00:15:28.60\00:15:30.62
Don't be a hero,
don't hurt yourself.
00:15:30.63\00:15:33.09
go ahead and take a
rest. I think we're ready.
00:15:33.10\00:15:35.55
Are we ready do 15 more? Yes.
00:15:35.56\00:15:37.59
Are your ready to do 15 more.
00:15:37.60\00:15:38.57
I'm ready. We're ready.
00:15:38.58\00:15:39.55
Fifteen more, all
right, we'll go reverse.
00:15:39.56\00:15:40.73
All right 1, 2, 3,
00:15:40.74\00:15:44.02
4, 5, 6, 7, 8,
00:15:44.03\00:15:49.34
9, 10, 11, 12,
00:15:49.35\00:15:53.17
13, 14, 15, 16.
00:15:53.18\00:15:56.96
That's 16. 17. Wow!
00:15:56.97\00:15:58.57
Look at that, we
got two bonus points.
00:15:58.58\00:16:00.30
All right, very good. Okay.
00:16:00.31\00:16:03.47
Now the next
thing we're going to do
00:16:03.48\00:16:05.07
is those dreadful things called.
00:16:05.08\00:16:07.26
Which one? Sit ups.
They are all dreadful.
00:16:09.35\00:16:11.07
Sit ups, they are all dreadful.
00:16:11.08\00:16:12.58
We're going to do
some sit ups next. Okay.
00:16:12.59\00:16:14.85
And what we are
going to do is do some
00:16:14.86\00:16:17.36
variety that you can do.
00:16:17.37\00:16:20.03
I'm going to do what's
called a wide leg sit up.
00:16:20.04\00:16:23.71
So, we will put
our legs out like this.
00:16:23.72\00:16:25.95
I'll show you the
first one so just watch
00:16:25.96\00:16:28.72
for the first one and
then we'll all participate.
00:16:28.73\00:16:30.86
Again, we hope to do 25.
00:16:30.87\00:16:34.37
Okay, so this is
what we're gonna do,
00:16:34.38\00:16:35.98
we're gonna lay down
put my hand behind my head
00:16:35.99\00:16:39.37
reach my right arm
into the air come up
00:16:39.38\00:16:41.97
into the air reach high,
00:16:41.98\00:16:43.44
turn to the left
side touch your toe,
00:16:43.45\00:16:45.90
keep your arm up come back down.
00:16:45.91\00:16:48.00
Oh, I' m out of
breath, all right.
00:16:48.01\00:16:49.58
Twenty five ah.
00:16:49.59\00:16:50.56
Reach high up sit ups.
00:16:50.57\00:16:52.10
Okay, so let's go with the left,
00:16:52.11\00:16:54.10
left hand up in the air,
00:16:54.11\00:16:55.30
left hand up reach
high and twist over, okay.
00:16:55.31\00:17:00.63
Then lay back down reach high,
00:17:00.64\00:17:03.93
reach high and
twist over excellent.
00:17:03.94\00:17:07.21
I hope all of
you at home can see
00:17:07.22\00:17:08.35
how we're doing this.
00:17:08.36\00:17:09.70
Keep your hand
behind your head reach high
00:17:09.71\00:17:12.15
in the air like
that and then twist over
00:17:12.16\00:17:14.31
to the opposite side.
00:17:14.32\00:17:15.76
How many we're,
have we done 15 already.
00:17:15.77\00:17:17.11
Just 3. Oh, just 3.
00:17:17.12\00:17:19.09
All right, let's
pick up the speed,
00:17:19.10\00:17:20.39
pick up the speed.
00:17:20.40\00:17:21.37
Here we go we never finished it
00:17:21.38\00:17:22.88
if you don't pick up the speed.
00:17:22.89\00:17:24.54
Okay, is somebody counting.
00:17:24.55\00:17:26.77
Fourteen. That's great fourteen.
00:17:26.78\00:17:31.94
I think this is
probably about nine.
00:17:31.95\00:17:33.45
No it is about seven.
00:17:33.46\00:17:34.96
Okay, eight.
00:17:34.97\00:17:37.68
Nine we might cheat,
00:17:37.69\00:17:40.47
10, 11, 12,
00:17:40.48\00:17:47.93
13, 14, 15.
00:17:49.62\00:17:56.74
Go on I'm waiting for you.
00:17:57.99\00:17:59.85
And again do
what Lauren's doing,
00:17:59.86\00:18:01.44
she is stopping.
00:18:01.45\00:18:02.47
I think I will stop too.
00:18:02.48\00:18:05.39
Okay, 18 take a
break, if you need a break
00:18:05.40\00:18:09.33
please take a
break that's 19, 20, 21.
00:18:09.34\00:18:14.64
Andi do you need a break?
00:18:14.65\00:18:15.62
I don't need a
break, I'm doing great.
00:18:15.63\00:18:17.83
She is a machine. I'll
tell you she is a machine.
00:18:17.84\00:18:20.41
Is that 21. This it.
00:18:20.42\00:18:23.10
This it. Twenty five.
00:18:23.11\00:18:24.08
That's 25, you
did a great job girls.
00:18:24.09\00:18:26.45
Thank you. How did you at home.
00:18:26.46\00:18:28.54
Push back, I hope you
did a great job at home.
00:18:28.55\00:18:33.01
All right, the
next thing we want to do
00:18:33.02\00:18:35.21
is what we call hip raises.
00:18:35.22\00:18:36.97
For this I want the
mats all to the side.
00:18:36.98\00:18:39.41
So we'll face this way
let's step our mats around.
00:18:39.42\00:18:42.06
Okay, we'll push and
put our mats this way.
00:18:42.07\00:18:47.91
And these are called hip raises.
00:18:49.47\00:18:51.97
And the way we do
these, we want your elbow
00:18:51.98\00:18:55.21
under your shoulder position
is really important here.
00:18:55.22\00:18:57.99
Put your elbow under
your shoulder just like this.
00:18:58.00\00:19:03.63
And I want you then to,
you'll be raising your hip,
00:19:03.64\00:19:08.46
you put your hand
on your hip like this
00:19:08.47\00:19:10.47
and then you push up.
00:19:10.48\00:19:12.26
When you comeback down
00:19:12.27\00:19:13.24
your never touch the mat again,
00:19:13.25\00:19:15.07
you go up and down, up and down.
00:19:15.08\00:19:18.55
This mats is a little short,
00:19:18.56\00:19:19.58
but anyhow all
right so here we go.
00:19:19.59\00:19:21.45
So we want to do,
let's do let's say
00:19:21.46\00:19:23.67
ten raises on this side.
00:19:23.68\00:19:24.78
Okay, ten raises, so here we go.
00:19:24.79\00:19:26.81
Up don't come
back to the ground. Up
00:19:26.82\00:19:30.00
that's two, three, four,
00:19:30.01\00:19:34.57
five, six, seven,
00:19:34.58\00:19:39.67
eight, nine, ten.
00:19:39.68\00:19:43.87
How we do back
there. Good, excellent.
00:19:43.88\00:19:45.94
All right, okay, you push
00:19:45.95\00:19:47.03
to the other side, other side.
00:19:47.04\00:19:48.61
All right let's
do the other side.
00:19:48.62\00:19:49.97
Make sure you keep the
elbow underneath the shoulder.
00:19:49.98\00:19:52.75
Okay, put your
legs out and your knee
00:19:52.76\00:19:55.73
should be fairly straight,
have a fairly straight line.
00:19:55.74\00:19:58.08
Put the hand on the hip
we gonna do ten on the side.
00:19:58.09\00:20:00.72
So, these are hip raises.
00:20:00.73\00:20:02.30
Okay, so up two, three,
00:20:02.31\00:20:07.89
four, five, six,
00:20:07.90\00:20:12.76
seven, eight, nine, and ten.
00:20:12.77\00:20:18.47
All right, very good.
00:20:18.48\00:20:20.18
Okay, there is another exercise
00:20:20.19\00:20:22.92
that we like to do now and...
00:20:22.93\00:20:26.85
this is going to
be interesting, very.
00:20:26.86\00:20:29.32
What I want you to do is
to put your legs together
00:20:29.33\00:20:33.38
like this, your
feet together like this.
00:20:33.39\00:20:37.26
And what we want
to do is work now
00:20:37.27\00:20:38.64
on the lower
abdominal muscles, okay.
00:20:38.65\00:20:42.60
The lower abdominal
muscles and this is how we do.
00:20:42.61\00:20:45.07
I'll show you one and
then we all go together. Okay.
00:20:45.08\00:20:48.32
And we'll do as many
of these as we feel like,
00:20:48.33\00:20:51.24
right? Good. All right.
00:20:51.25\00:20:52.82
Okay, so I'll lie back,
we want to do is to bring
00:20:52.83\00:20:55.95
the legs up like this
and put the...your arms down
00:20:55.96\00:20:59.96
beside you like this.
00:20:59.97\00:21:01.70
Pulse up with your
lower abdomen, pulse up.
00:21:01.71\00:21:04.76
Now, I don't want
you to go like this
00:21:04.77\00:21:07.38
like this with your
legs into your chest.
00:21:07.39\00:21:09.31
That's not what it does,
swinging thing like this.
00:21:09.32\00:21:11.89
You put your feet
together like this you point up
00:21:11.90\00:21:15.55
to the sky and raise
your lower abdomen, okay.
00:21:15.56\00:21:18.81
Lets' do a few of these.
00:21:18.82\00:21:20.44
Up, and this is for the lower
00:21:20.45\00:21:24.22
abdominal muscles.
00:21:24.23\00:21:25.56
And I think the
ladies will appreciate
00:21:25.57\00:21:28.61
this particular
exercise as we get older
00:21:28.62\00:21:31.57
the lower
abdominal muscles get weak.
00:21:31.58\00:21:34.90
Keep your legs
together pulse up, pulse up.
00:21:34.91\00:21:38.82
Boy, Andi you like a machine.
00:21:40.23\00:21:41.75
I'm a machine. All right.
00:21:41.76\00:21:44.13
How did you
become such a machine?
00:21:44.14\00:21:45.37
Oh! Doing this
forever. All day long.
00:21:45.38\00:21:48.63
Very good. Okay, very good.
00:21:48.64\00:21:51.70
Now get your hips off the mat
00:21:51.71\00:21:54.36
as much as possible.
00:21:54.37\00:21:55.73
Okay, remember
don't go like this,
00:21:55.74\00:21:57.63
keep them wide and up.
00:21:57.64\00:21:59.87
Okay, that's good. I
think that's pretty good,
00:22:02.79\00:22:05.13
what you think
Lauren? Excellent.
00:22:05.14\00:22:06.66
Are you finished? I'm finished.
00:22:06.67\00:22:08.03
All right. Now as
if that was not enough.
00:22:08.04\00:22:10.95
Stay on your mat
in this position,
00:22:10.96\00:22:12.62
we've something else.
00:22:12.63\00:22:14.00
Okay, this time
what we want to do
00:22:14.01\00:22:19.26
is to put your legs
up in the air like this.
00:22:19.27\00:22:23.97
Keep your feet
as flat as you can.
00:22:23.98\00:22:27.00
I just want you to watch
while I do this first one.
00:22:27.01\00:22:30.39
Keep your feet flat as you can,
00:22:30.40\00:22:33.10
keep your legs
straight as you can.
00:22:33.11\00:22:34.65
My legs are not
that straight I can tell.
00:22:34.66\00:22:36.74
My knees are little bit bend.
00:22:36.75\00:22:38.81
And, but keep them
as straight as you can.
00:22:38.82\00:22:42.21
And you keep your hands
down here and then you pulse up.
00:22:42.22\00:22:45.81
You see that pulse up.
00:22:45.82\00:22:47.43
Okay, pulse up and so you keep
00:22:47.44\00:22:49.99
your feet to the heavens.
00:22:50.00\00:22:52.66
Pulse up okay, very nice.
00:22:52.67\00:22:57.62
How many we've
done so far? Five.
00:23:01.30\00:23:03.73
Lauren can you
tell us little bit about
00:23:03.74\00:23:06.51
how long you've
lived in Massachusetts,
00:23:06.52\00:23:08.19
just takes our mind off
the pain of this exercise.
00:23:08.20\00:23:10.76
How long you've lived
in Massachusetts Lauren?
00:23:10.77\00:23:13.05
Well, my husband
and I've moved there
00:23:13.06\00:23:14.61
from Loma Linda when
he started a practice
00:23:14.62\00:23:18.38
in neurology there
about 25 years ago.
00:23:18.39\00:23:21.58
Twenty five year
in one spot? Yes.
00:23:21.59\00:23:23.95
Well, where you born in
that area Massachusetts.
00:23:23.96\00:23:25.76
I was born there, yes.
00:23:25.77\00:23:26.74
Born and raised
in Massachusetts.
00:23:26.75\00:23:29.12
All right and Andi
where were you born?
00:23:29.13\00:23:32.49
Same place you
were, they go West Indies.
00:23:32.50\00:23:35.38
West Indies, we were
born in the West Indies
00:23:35.39\00:23:37.95
in Trinidad and
Tobago. That's right.
00:23:37.96\00:23:40.08
And we came to the States
when we were 12-years old.
00:23:40.09\00:23:42.45
That's right. And
that was last year.
00:23:42.46\00:23:44.29
Second time. That
was last year. Yeah.
00:23:44.30\00:23:46.25
All right, this is good enough,
00:23:46.26\00:23:47.33
that's pretty good. All right.
00:23:47.34\00:23:49.33
Okay, there is
one of the exercise
00:23:51.32\00:23:53.14
we're going to do and these
are called abdominal twist.
00:23:53.15\00:23:57.29
I'll be honest I
hate this exercise.
00:23:57.30\00:23:59.95
So do I. Okay, so
let's turn the mat,
00:23:59.96\00:24:02.40
mat around to
this way instead now.
00:24:02.41\00:24:04.83
Let's turn them this way.
00:24:04.84\00:24:06.74
Okay.
00:24:10.20\00:24:11.35
This way and
this exercise you work
00:24:12.63\00:24:17.96
on your entire
abdominal musculature,
00:24:17.97\00:24:20.64
the abdomen
works in this exercise.
00:24:20.65\00:24:23.99
And what we're going to do is,
00:24:24.00\00:24:25.51
it's an abdominal twist.
00:24:25.52\00:24:28.14
You get your legs up,
get your fist together,
00:24:28.15\00:24:31.49
you touch and
that's each time you touch
00:24:31.50\00:24:34.15
on both sides is
one count as one touch.
00:24:34.16\00:24:38.31
We would like to do how
many would you want to do?
00:24:38.32\00:24:40.94
Ten. Forty. Forty.
That's the right answer.
00:24:40.95\00:24:45.20
All right, you
can go forty okay.
00:24:45.21\00:24:46.19
Let's try and go forty,
so here we go. All right.
00:24:46.20\00:24:48.38
So, 1, 2, 3, 4, 5,
00:24:48.39\00:24:54.18
6, 7, 8, 9, 10, 11,
00:24:54.19\00:25:00.06
12, legs, 13, 14, 15, 16,
00:25:00.07\00:25:05.52
17,18, 19, 20, break time.
00:25:05.53\00:25:09.92
Okay, let's take
a break. Thank you.
00:25:09.93\00:25:13.55
Thank you, so we
will take a break.
00:25:13.56\00:25:15.59
What I want to tell
you is abdominal exercises
00:25:15.60\00:25:18.42
should not be done every day.
00:25:18.43\00:25:20.52
Sometimes you want to
speed up natures course
00:25:20.53\00:25:23.84
by exercising the
muscle every single day.
00:25:23.85\00:25:27.17
And the best thing for
the abdominal musculature
00:25:27.18\00:25:29.03
is to exercise
the muscle two times
00:25:29.04\00:25:32.25
maybe three at the most a week.
00:25:32.26\00:25:34.49
Now, we're strolling for time
00:25:34.50\00:25:36.19
aren't we girls? We are.
00:25:36.20\00:25:37.49
We've 20 more of these
abdominal twists to do.
00:25:37.50\00:25:39.75
And as I mentioned
before, these abdominal twist
00:25:39.76\00:25:42.91
with the entire
abdominal musculature.
00:25:42.92\00:25:45.40
We have 20 more to go.
00:25:45.41\00:25:47.00
So ladies let's get started,
00:25:47.01\00:25:48.28
the mason twist
we'll do it again.
00:25:48.29\00:25:49.89
Knees up, okay, here's we go
00:25:49.90\00:25:51.53
1, 2, 3, 4, 5, 6,
00:25:51.54\00:25:57.44
7, 8, 9, 10, 11, 12,
00:25:57.45\00:26:03.33
13, 14, 15, 16, 17, 18,
00:26:03.34\00:26:08.81
19, 20, bonus run 1, 2, 3, 4,
00:26:08.82\00:26:14.27
5, 6, 7, 8, 9, 10, done.
00:26:14.28\00:26:19.52
All right! Yes.
00:26:19.53\00:26:20.98
Well, that was a
good abdominal workout.
00:26:20.99\00:26:22.83
I hope at home
that you've enjoyed
00:26:22.84\00:26:24.63
working your
abdominal musculature.
00:26:24.64\00:26:26.37
I hope they are
tender even from doing that.
00:26:26.38\00:26:28.91
Now, we need to try to
relax the abdominal musculature.
00:26:28.92\00:26:32.74
So, let's go through a
little bit of cool down
00:26:32.75\00:26:34.74
exercise for the abdomen.
00:26:34.75\00:26:36.52
I want everyone
to get on your knees.
00:26:36.53\00:26:38.95
First of all and
spread your legs out
00:26:40.25\00:26:43.48
or stretch legs out in the back
00:26:43.49\00:26:45.55
and just go forward.
00:26:45.56\00:26:46.53
You will feel the
stretch and go upwards.
00:26:46.54\00:26:48.91
You will feel the stretch
on your abdominal muscles
00:26:48.92\00:26:52.37
that should feel really
good to relax the muscles.
00:26:52.38\00:26:56.29
Mine are really sore, I know
these girls are really sore.
00:26:56.30\00:26:58.68
I imagine yours
are also really sore.
00:26:58.69\00:27:01.24
So I hope that,
this has improved
00:27:01.25\00:27:05.13
your toning and
your strengthening
00:27:05.14\00:27:08.23
in your abdomen.
00:27:08.24\00:27:09.24
As I said practice
some of these exercises.
00:27:09.25\00:27:10.96
Let's go back and
stretch backwards now
00:27:10.97\00:27:13.30
just get back on your haunches
00:27:13.31\00:27:14.75
and just stretch with
your upper arms pull up
00:27:14.76\00:27:18.10
to the mats, okay, pull.
00:27:18.11\00:27:20.04
And then go back again
into this position stretching
00:27:20.05\00:27:24.52
again stretching
and then let's stretch
00:27:24.53\00:27:27.69
our backs out also a little bit,
00:27:27.70\00:27:29.63
come up arch your back upwards
00:27:29.64\00:27:33.66
and then downwards.
00:27:33.67\00:27:36.26
Thank you very
much Lauren and Andi.
00:27:36.27\00:27:38.61
That was very good.
00:27:38.62\00:27:39.76
This was a great workout.
00:27:39.77\00:27:41.21
And thank you all
for joining us today.
00:27:41.22\00:27:44.33
We just pray
that you have enjoyed
00:27:44.34\00:27:46.37
this work up on your abdomens.
00:27:46.38\00:27:48.65
And remember that you can
do all things through Christ
00:27:48.66\00:27:52.06
who strengthens you.
00:27:52.07\00:27:53.65
My prayer also is that
you always be in health.
00:27:53.66\00:27:56.87
And I want to thank
you personally as well as
00:27:56.88\00:27:59.05
Lauren and Andi for joining
us today in this workout.
00:27:59.06\00:28:03.32
May God richly bless
each and every one of you.
00:28:03.33\00:28:08.00