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.
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Do you have a garden?
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And have you found
difficulty sometimes bending
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down and pulling
out those pesky weeds.
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Today, we are going to show
how to strengthen your core,
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so that those weeds
don't have the better of you.
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Come and join us
as we exercise today.
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Hello, Welcome to
Body and Spirit Aerobics.
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We are glad to be here.
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My name is Lyndi
Schwartz, and I'm a physician,
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an internal medicine
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physician from Kettering, Ohio.
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I have with me
two of my wonderful
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friends and
family, my twin sister.
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Here we have Lauren Rittenhouse,
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Lauren is an accomplish cellist,
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I am pleased to say.
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She also is part of
that Rittenhouse family
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that is so musically
talented and I'm so glad,
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she came all
the way from Boston,
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that's right, to
be with us today.
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And then my twin sister
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who I have known
from birth, imagine that.
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And she has been on my
side for 50 plus years.
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Anyways, so we are
exercising together today.
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This is Body
and Spirit Aerobics.
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We are going to do a program
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that we're
calling, restoring the core.
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We all image have
something like a garden
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or perhaps even
going to the grocery store.
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We use our core
muscles every single day.
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In fact the
majority of our activities,
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believe it or not,
use the core muscles.
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The core muscles
are the chest muscles,
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the waist muscles,
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the hip muscles
and thigh muscles.
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So, we are
going to be exercising
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those muscles today
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and trying to show
how to strengthen them,
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so we have less damage
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and we can
maintain excellent health.
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Now, some of the
exercises that we do today
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will be quite
stressful and difficult,
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however we urge you
to go at your own pace.
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Do your best and
forget the rest. That's right.
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And so what we
want you today is,
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we will modify
some of these moves.
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They are designed to strengthen
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the abdominal
area, the back muscles,
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the gluteal muscles
and the thigh muscles.
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We want to start with pushups.
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And it's a
particular type of pushup.
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I have never
been good at pushups,
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I will confess that, so
I will use the easy way.
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Whatever you do, be safe.
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Let's get down on our
mats, Lauren and Andi.
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And I think that Lauren
is quite accomplished. No, no
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At pushups. Lauren, I
saw you doing pushups.
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I tried. The
other day you tried!
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And you know Lauren
gave the right answer.
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She just said, I
tried and that's all
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we want you to do is to try.
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These are pushups that we called
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staggered hand.
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I will demonstrate the pushup,
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the way I wanted to be done
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and then we will
all join in together.
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They are staggered hand.
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So, one hand is in front,
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the other hand is at the back.
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The close of the
elbow is into your waist,
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the more difficult.
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So, put your arms a
little bit of distance
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from your
weight, from your waist.
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And then I want
you to go down and up.
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I want you, if possible to do
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that about maybe
three to five times,
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does that sound
reasonable on each side. Yes.
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And then switch and
do another three repeats.
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So, let's go ahead and try that.
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One hand in front, the
other one slightly back
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and try and do some pushups.
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That's two,
three, four and five.
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Now switch hands.
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Some of you are
probably thinking that's enough
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and that's great. That's enough.
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So don't push yourself.
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As you notice
Lauren is on her toes,
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my twin sister has
one leg in the air,
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she is doing
these. I'm on my knees.
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So do it at your own place.
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Please, don't hurt yourself.
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Keep your back as
straight as possible.
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I'll do five
more in this position.
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One, two, three,
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four and five.
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Do we have any more
energy you think? Yeah.
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Let's switch sides again, okay.
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The left hand in front
now, the right hand behind.
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Let's do five more.
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Two, three,
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four and five.
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Okay and let's take our left arm
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then across our chest
and stretch that muscle,
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really nice, because we
have been working that muscle.
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I think both Andi and
Lauren will testify to that.
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Let's switch sides.
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Okay, very good.
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All right, the next
exercise we're going to do
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is going to be very
much to the entire core.
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Everything from the
thighs up to the chest
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will be engaged in
this next exercise.
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So, let me just show
you what this looks like,
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think about banana
that's going back and forth,
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that's rolling off the sides.
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This is a very
natural core exercise
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and so I'm going to
push this mat a little bit.
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I hope you can see adequately.
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And what I will do,
I will start on my back
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from one end of the mat
side to one end of the mat.
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Lie down on the mat like this.
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And I want you to push
your arms up above your head,
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lift your legs up like this.
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And then I heard the word sure,
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and then we'll turn to the side
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and hold your body
as much as possible.
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If your legs are on the floor
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or you're using your arms
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to move that is completely fine,
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just do your best
and forget the rest.
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Then you go on your
tummy and put your arms out
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kind of like a
superman, legs up arms out.
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We're gonna row
to our left side.
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I am going to use my right hand
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to push myself
on to the left side,
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arms above my head, legs out,
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if you have a
difficulty with this,
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please don't worry.
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Just go ahead and
go at your own pace.
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Now we will go on our back.
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All right, very excellent girls,
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very good, all right.
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That is a fun exercise.
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Lauren you look like you
are struggling over there.
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All right, you
can see this is fun.
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We're having a good
time, we are not professionals.
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And I just want you to know
that we're not professionals
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and all we expect
you to do is to try
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and if something is difficult,
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just do something else
and you should be fine.
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The next thing we want
to do is a fun exercise.
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And I'm going to use two cans
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I got at the grocery
store, to do this exercise.
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I'll show you what it is.
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This exercise is
designed to strengthen
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your quadriceps
muscles when you are bending.
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Everyday we do things,
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that we use our thighs
just to bent and get stuff.
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And so I want to re-strengthen
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these muscles in the thighs.
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And so what we will be doing
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is we are going to be lunging,
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make sure you're
knee is over your ankle,
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putting your arms up straight
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ahead and then back.
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And then stand up like this.
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Then you go to the
next side, lunge and back.
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Remember the knee is supposed
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to be over the ankle.
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My sister Andi is going to use
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some very light weights,
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and Lauren will
not use any weights.
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So, you don't have
to use any weights,
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I have two cans
from the grocery store.
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So you do this
exercise, you can grab the stuff
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off the shop and here we go.
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Let's do this.
First go the right side,
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let's lunge,
nice lunge, arms up,
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straight back and push back.
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Okay, that's good for the quads.
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Next side, lunge, arms out,
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straight back and
back, great, excellent.
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Next lunge, arms
out, straight back
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and back to the center.
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Next, left side, arms
up, back and to the center.
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Let me tell you one of the thing
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to improve this exercise,
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tighten your abdominal muscles.
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If the abdominal muscles
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are flabby and loosey goosey,
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this won't be very good.
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So, tighten those muscles.
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Let's lunge, right, arms up.
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You feel that in the quads,
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don't you? I best you do.
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We feel out for the burn there.
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Next left, out,
back and this, excellent.
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Front, arms out,
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straight back
and back, okay, good.
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Left, straight back, good lunge.
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As deep as you
can get to the lunge,
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it's even better, arms
out, straight back, great.
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Next lunge, arms out,
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straight back
and two more, okay.
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Right, good lunge,
straight out, back and here.
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Last one. Good lunge,
arms out, straight back.
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All you have to have is
two cans from the grocery store
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and you will be able to really
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work those muscles.
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The next thing I am going to do
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with the grocery can again,
00:10:03.29\00:10:04.84
we are going to do a little bit
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of what we call squat running.
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So if you want, you will
not use weights again. Okay.
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For this and Andi is going
to use some regular weights,
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I'll use my grocery cans again.
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What I want to show
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you is that in
doing core exercise,
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you can use what
you have at home.
00:10:21.51\00:10:24.30
You do not need to go
and buy certain weights.
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In fact I actually recommend
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that you don't do that
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because you can injure yourself.
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Grab two cans these each weigh
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about almost a pound
each, I'm working hard.
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And what we want you to do
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is to really engage the core,
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act like you're
in a running squat
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and move your hands
like you're running.
00:10:42.79\00:10:45.47
Tighten your abdominal muscles,
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tighten your muscles
and move really fast.
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Okay, let's just
keep running, running,
00:10:49.88\00:10:52.10
who is chasing you Lauren?
00:10:52.11\00:10:53.52
My husband. Oh, she's good.
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All right, great, keep running,
00:10:55.85\00:10:57.53
keep running.
Andi who is after you?
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Oh Bob, yeah my husband too.
00:11:00.26\00:11:02.83
How about those
weights doing for you?
00:11:02.84\00:11:04.13
Oh those weights are great.
00:11:04.14\00:11:05.11
All right keep that going.
00:11:05.12\00:11:06.09
I always quick though.
00:11:06.10\00:11:07.07
Very good, keep going
girls, you're doing great.
00:11:07.08\00:11:09.19
Oh, look at Lauren,
00:11:09.20\00:11:10.17
when you have no weights,
look at Lauren. Oh yeah.
00:11:10.18\00:11:12.56
When you have no
weights, you can really move,
00:11:12.57\00:11:14.59
keep the car engaged.
00:11:14.60\00:11:16.14
Keep the thigh muscles engaged,
00:11:16.15\00:11:17.79
keep your abdominal
muscles engaged, fantastic.
00:11:17.80\00:11:20.33
Switch the legs, switch.
00:11:20.34\00:11:21.43
Keep running and running,
00:11:21.44\00:11:23.25
we are running,
we're being chased,
00:11:23.26\00:11:25.33
keep running and running.
00:11:25.34\00:11:27.09
They're chasing us.
00:11:27.10\00:11:28.54
Now, my son's chasing me.
00:11:28.55\00:11:29.77
Now your son, he
wants to see what dinner.
00:11:29.78\00:11:32.10
All right, keep running,
00:11:32.11\00:11:34.05
we are running, we are running,
00:11:34.06\00:11:36.40
all right, very good.
00:11:36.41\00:11:38.31
Okay, two cans
from the grocery store,
00:11:38.32\00:11:40.87
that's what you need.
00:11:40.88\00:11:42.23
You don't need to
go and buy anything
00:11:42.24\00:11:44.81
fancy, no fancy
equipment, that's all you need.
00:11:44.82\00:11:47.20
Now we're gonna little
back and do some pushups.
00:11:47.21\00:11:49.97
So here we go.
00:11:51.09\00:11:52.06
With these pushups, this time
00:11:52.07\00:11:56.88
we're going to do
something a little easier.
00:11:56.89\00:11:59.69
Let's get down on our mats
00:11:59.70\00:12:01.64
and these are called
actually, Sphinx Pushups.
00:12:01.65\00:12:05.12
We will be on our
elbows with our arms out,
00:12:05.13\00:12:08.21
hands out front,
the closer your elbows
00:12:08.22\00:12:11.05
are to your body
the more difficult.
00:12:11.06\00:12:13.41
So, you wanted to be easier,
00:12:13.42\00:12:14.97
put your arms a little
forward but all you do is,
00:12:14.98\00:12:18.26
I'll be on my knees again.
00:12:18.27\00:12:19.57
I think probably most
of us will be on our knees
00:12:19.58\00:12:21.43
and you push up
and down to the elbows,
00:12:21.44\00:12:24.45
up down to the hands
and down to the elbows.
00:12:24.46\00:12:27.24
Let's start
that. One and two good,
00:12:27.25\00:12:30.46
that wasn't two, was it?
00:12:30.47\00:12:32.45
Okay, we also a
tire or two I guess so.
00:12:33.75\00:12:36.18
That's number
four I think, good,
00:12:36.19\00:12:39.10
five and down
and six, down. Good.
00:12:39.11\00:12:44.61
Seven and down,
00:12:44.62\00:12:46.70
what do you think of these Andi?
00:12:46.71\00:12:47.68
Do you think these are easier?
00:12:47.69\00:12:49.05
Yeah, these are bit easier.
00:12:49.06\00:12:50.48
I think they are harder.
00:12:50.49\00:12:51.73
You think they're harder. Yes.
00:12:51.74\00:12:53.15
Okay. While each one,
00:12:53.16\00:12:55.00
you can see each one is
little different, you know.
00:12:55.01\00:12:57.66
For some people
it's more difficult.
00:12:57.67\00:12:59.84
Now if you have to kind of walk
00:12:59.85\00:13:01.09
a little bit like
that, that's fine.
00:13:01.10\00:13:02.81
Like I said, do
whatever is very comfortable
00:13:02.82\00:13:06.25
and as you keep practicing,
00:13:06.26\00:13:07.82
things get a
little bit easier, okay.
00:13:07.83\00:13:11.35
The big thing I'm very concerned
00:13:11.36\00:13:13.06
about is not to hurt yourself,
00:13:13.07\00:13:15.24
don't try and do more than
you can as you are at home,
00:13:15.25\00:13:18.50
try and just do maybe two
00:13:18.51\00:13:20.43
if you can or
just kind of practice
00:13:20.44\00:13:22.91
and take a rest as
Lauren's taking her rest.
00:13:22.92\00:13:25.24
Okay, great.
I'll be taking rest.
00:13:25.25\00:13:27.50
I thought they were done.
00:13:27.51\00:13:28.78
We did good,
right girls. Very good.
00:13:28.79\00:13:30.55
Enough pushups for today.
00:13:30.56\00:13:31.53
Enough. All right.
00:13:31.54\00:13:32.51
So, the good news is
the pushups are finished.
00:13:32.52\00:13:34.62
For our next exercise
we're gonna have some fun.
00:13:36.05\00:13:38.84
So let's standup and
what we're going to do is,
00:13:38.85\00:13:42.11
we're going to do
something that we do everyday,
00:13:42.12\00:13:44.51
putting things away.
So let's take something.
00:13:44.52\00:13:47.88
I'm going to take a
can from the grocery bag
00:13:47.89\00:13:49.64
that I just
brought into the house.
00:13:49.65\00:13:50.98
And I am going to pick it
up and put it on the shelf.
00:13:50.99\00:13:55.23
We've a lot of
groceries to put away.
00:13:55.24\00:13:56.96
This is one of
the things that's key,
00:13:56.97\00:13:58.93
I think everybody at every age
00:13:58.94\00:14:01.03
can benefit from
this particular exercise.
00:14:01.04\00:14:03.70
So, let's tart
this exercise now.
00:14:03.71\00:14:05.52
We will stand with our
mats between us like this
00:14:05.53\00:14:09.71
and so you have to have your
legs apart just a little bit
00:14:09.72\00:14:12.61
and what we'll be doing is,
00:14:12.62\00:14:13.59
we will take the
groceries off the floor
00:14:13.60\00:14:15.49
and put them up on the shelf.
00:14:15.50\00:14:17.53
And notice I'm just
putting on this foot
00:14:17.54\00:14:20.74
as well as your knees are bent
00:14:20.75\00:14:22.45
and you put the
groceries are on the shelf.
00:14:22.46\00:14:24.39
You pickup the
groceries from the floor,
00:14:24.40\00:14:26.25
pick them up on the shelf,
00:14:26.26\00:14:28.15
pick them up or
their gardening tool.
00:14:28.16\00:14:30.73
Pickup the shovel,
00:14:30.74\00:14:32.09
put it on the
shelf, pickup the shovel.
00:14:32.10\00:14:34.54
So let's start because
we have lots of groceries
00:14:34.55\00:14:36.24
to put away today.
00:14:36.25\00:14:37.22
Let's begin all right.
00:14:37.23\00:14:38.20
So pickup the groceries,
00:14:38.21\00:14:40.36
put them on the shelf, great.
00:14:40.37\00:14:41.94
Pickup the groceries,
00:14:41.95\00:14:43.26
put them on the
shelf, pickup the groceries,
00:14:43.27\00:14:46.26
put them on the
shelf, excellent.
00:14:46.27\00:14:48.02
And make sure you
have good posture,
00:14:48.03\00:14:50.05
bend your knees appropriately
00:14:50.06\00:14:51.30
when you bend down.
00:14:51.31\00:14:52.47
Always bend your knees
00:14:52.48\00:14:53.90
and then
straighten back up, okay.
00:14:53.91\00:14:56.18
We believe a lot
of groceries to do
00:14:56.19\00:14:57.94
and Lauren is demonstrating
here using nothing at all,
00:14:59.54\00:15:03.09
as long you just
practice squatting down
00:15:03.10\00:15:05.55
and putting on the shelf.
00:15:05.56\00:15:07.17
Now my sister is using weights,
00:15:07.18\00:15:10.53
she is the machine and she
is demonstrating that, okay.
00:15:11.39\00:15:18.71
Now that's all on this side.
00:15:18.72\00:15:20.29
Let's get the ones over
here, how about that? Okay.
00:15:20.30\00:15:22.33
On the left side, okay.
00:15:22.34\00:15:23.76
So, let's pickup the groceries
00:15:23.77\00:15:25.67
put them on the
shelf, pickup the groceries,
00:15:25.68\00:15:28.62
put them on the
shelf, excellent,
00:15:28.63\00:15:30.55
pickup the groceries,
put them on the shelf,
00:15:30.56\00:15:32.70
pickup the
groceries on the shelf.
00:15:32.71\00:15:35.14
Let's just keep getting those
00:15:35.15\00:15:36.61
groceries out of the bag.
00:15:36.62\00:15:37.59
Putting about them at
high shelf or picking up
00:15:38.73\00:15:41.65
that tool from
doing the petunias
00:15:41.66\00:15:45.27
or putting that
stuff around the petunias
00:15:46.84\00:15:48.60
to prevent the rabbits
from eating your petunias.
00:15:48.61\00:15:51.74
I learned actually sometime ago,
00:15:52.71\00:15:54.88
not to plant petunias
00:15:54.89\00:15:57.20
because the rabbits
always eat my petunias.
00:15:57.21\00:16:00.72
All right, very good.
00:16:02.13\00:16:04.09
Let's go the next side again.
00:16:04.10\00:16:05.75
And our groceries are over here.
00:16:05.76\00:16:07.16
Next side. I put away.
00:16:07.17\00:16:08.74
All right, next side.
00:16:08.75\00:16:10.21
Let's go. One more side here.
00:16:10.22\00:16:11.81
So, pickup the
groceries, good, on the shelf,
00:16:11.82\00:16:14.57
pickup the groceries, good.
00:16:14.58\00:16:17.09
Now at home, for you at home
00:16:17.10\00:16:18.61
as you're doing this exercise,
00:16:18.62\00:16:20.52
do it at your own pace.
00:16:20.53\00:16:22.79
If you can only do
two times or one time
00:16:22.80\00:16:25.65
on the side just do that.
00:16:25.66\00:16:27.61
Don't overdue
any of your muscles,
00:16:28.53\00:16:31.38
don't strain
anything but we just want
00:16:31.39\00:16:35.46
you to be able to do
things safely at home.
00:16:35.47\00:16:37.76
Core is the exercise
that we all need for safety.
00:16:37.77\00:16:42.54
Okay. Let switch
sides, great, left side,
00:16:43.40\00:16:46.33
pickup the
groceries, great, excellent.
00:16:46.34\00:16:48.88
All right, okay.
00:16:50.19\00:16:52.71
And you can feel as
you bend down there,
00:16:55.03\00:16:56.66
you know, your quads,
00:16:56.67\00:16:58.05
you can feel them in your quads,
00:16:58.06\00:16:59.49
and you tighten
your abdominal muscles.
00:16:59.50\00:17:01.57
You keep your
back in perfect form
00:17:01.58\00:17:04.37
as you pick these groceries up
00:17:04.38\00:17:06.32
and put them on the shelf,
00:17:06.33\00:17:07.95
All right, I think
we've done a good job.
00:17:09.00\00:17:11.17
We have done, we
are done. Believe me.
00:17:11.18\00:17:12.80
All right, very good.
00:17:12.81\00:17:14.38
Okay, great.
00:17:14.39\00:17:17.55
And now we're gonna
maintain that position.
00:17:17.56\00:17:19.28
We're gonna do something
called Low Lateral Skaters.
00:17:19.29\00:17:23.42
Now I think that all
of us will probably have
00:17:23.43\00:17:25.69
a different example of this,
00:17:25.70\00:17:29.85
so you can look
at us as we do it.
00:17:29.86\00:17:32.05
One thing I will be
doing is a low lateral skater.
00:17:32.06\00:17:34.81
Again you put your
legs a little bit apart.
00:17:34.82\00:17:38.10
I'll come back a little
bit, and what you want to do
00:17:38.11\00:17:41.82
is to move from side to
side in a rhythmic motion.
00:17:41.83\00:17:45.88
Now once, I don't know Lauren
00:17:45.89\00:17:47.81
you going to lift
your leg too, right.
00:17:47.82\00:17:49.49
Okay, so you want to be very
00:17:49.50\00:17:51.85
and you can walk on your hands
00:17:51.86\00:17:54.08
as you go from side to side
00:17:54.09\00:17:56.21
and this you feel that again,
00:17:56.22\00:17:57.59
your thighs should be burning.
00:17:57.60\00:17:59.17
Okay and you are
going from side to side.
00:17:59.18\00:18:01.35
Now the other part of this is,
00:18:01.36\00:18:03.31
we're going to be
lifting our leg a little bit.
00:18:03.32\00:18:05.78
My twin sister is
able to lift her leg quite
00:18:05.79\00:18:07.95
high when she gets to the side.
00:18:07.96\00:18:09.61
I will only do a toe tap.
00:18:09.62\00:18:11.49
So, let me show you that.
00:18:11.50\00:18:12.83
So you come to the side
and you just do a toe tap.
00:18:12.84\00:18:15.62
And look at my twin sister,
00:18:15.63\00:18:17.01
she is lifting her leg
quite high as you can see,
00:18:17.02\00:18:19.57
and so we come
over to the side again
00:18:19.58\00:18:21.73
and we walk our
hands over to left side,
00:18:21.74\00:18:24.95
I'll do a toe tap.
00:18:24.96\00:18:26.15
You do not have
to lift your leg,
00:18:28.14\00:18:29.11
just keep your body low
00:18:29.12\00:18:30.09
and just go from
side to side like this.
00:18:30.10\00:18:31.43
And this really
strengthens your core,
00:18:34.00\00:18:36.01
strengthens your quads,
00:18:36.02\00:18:37.87
and just keep
going, side to side,
00:18:40.23\00:18:42.10
these are called
Low Lateral Skaters.
00:18:42.11\00:18:45.86
And if you watch people
00:18:45.87\00:18:47.43
who skate
especially the speed skaters,
00:18:47.44\00:18:52.21
it's quite amazing how low
00:18:52.22\00:18:54.68
they can get very
strong in this area.
00:18:54.69\00:18:57.63
Okay. Let's try and
do another four of those.
00:19:00.14\00:19:04.00
That was one, there is two,
00:19:04.01\00:19:06.41
there is three
and there is four.
00:19:06.42\00:19:10.30
Come on up that was
excellent, very good.
00:19:11.22\00:19:14.53
Okay. We're going
to do another exercise.
00:19:14.54\00:19:17.92
Now we did it earlier
00:19:17.93\00:19:19.85
when we did the
abdominal exercises
00:19:19.86\00:19:21.62
but these are so important,
this really gets the core,
00:19:21.63\00:19:25.05
strengthens our trunk.
00:19:25.06\00:19:26.44
If our trunk is rotten,
00:19:27.50\00:19:29.19
the tree blows over in the wind
00:19:29.20\00:19:31.02
and we wanted to be sure
00:19:31.03\00:19:32.88
that our trunks are very stable.
00:19:32.89\00:19:35.08
We did the hip raises,
00:19:35.09\00:19:36.16
I think we should turn
around our mats around,
00:19:36.17\00:19:37.80
don't you think so we
can see how we do this
00:19:37.81\00:19:41.21
So, let's just go like
this and what we'll be doing is,
00:19:41.22\00:19:47.17
we put our elbow again
underneath our shoulder.
00:19:48.39\00:19:53.08
We've already done some of these
00:19:53.09\00:19:55.24
as we practiced earlier
before we came here today.
00:19:55.25\00:19:59.82
And so we want you to put
00:20:01.56\00:20:06.02
your hand on your waist,
00:20:06.03\00:20:08.35
elbow under your
shoulder, these hip raises
00:20:08.36\00:20:11.29
and just lift and
don't touch the mat again,
00:20:11.30\00:20:14.58
two and do as many
00:20:14.59\00:20:17.01
as you feel
comfortable doing, that's three.
00:20:17.02\00:20:19.09
I'm gonna aim for twelve.
00:20:19.84\00:20:20.83
I think that's five, six, seven,
00:20:22.52\00:20:27.52
eight, nine,
00:20:27.53\00:20:31.38
ten, eleven, tweleve
00:20:31.39\00:20:37.06
Oh, that was twelve, we made it.
00:20:37.07\00:20:39.22
It was twelve.
00:20:39.23\00:20:40.20
Did we do 12?
00:20:40.21\00:20:41.18
How much you guys do? Twelve.
00:20:41.19\00:20:42.16
You got twelve, you
all did twelve, okay, good.
00:20:42.17\00:20:43.21
And then of course okay, good.
00:20:43.22\00:20:46.02
Okay, so now we
will do put the elbow
00:20:46.03\00:20:49.99
onto the shoulder again,
00:20:50.00\00:20:51.26
make sure that elbow
is directly underneath
00:20:51.27\00:20:53.71
the shoulder and
keep your legs together
00:20:53.72\00:20:57.69
and put your hand on your hip
00:20:59.41\00:21:02.37
and keep your knees as straight
00:21:02.38\00:21:04.02
as possible and
then you just raise.
00:21:04.03\00:21:06.25
Again when you come down towards
00:21:06.26\00:21:07.90
the mat don't put
your hip back on the mat,
00:21:07.91\00:21:10.54
keep it just
covering above the mat
00:21:10.55\00:21:12.60
and push as high as you can.
00:21:12.61\00:21:14.23
There is one, two,
00:21:14.24\00:21:17.53
three, four,
00:21:17.54\00:21:21.75
five, six,
00:21:21.76\00:21:26.10
seven, eight,
00:21:26.11\00:21:29.97
nine, ten,
00:21:29.98\00:21:33.85
eleven, twelve.
00:21:33.86\00:21:37.71
We did it. We did.
00:21:37.72\00:21:40.00
All right, twelve on each side
00:21:40.01\00:21:41.89
and that's really quite good.
00:21:41.90\00:21:43.92
Okay, the next thing
00:21:43.93\00:21:45.53
I think I want you to do is
00:21:45.54\00:21:47.04
we'll do those
pushups in a little bit here.
00:21:47.05\00:21:50.34
What I think we'd like
to do is we do a little bit
00:21:50.35\00:21:53.30
of walking on our hands
00:21:53.31\00:21:56.05
and we'll keep
our knees straight.
00:21:57.82\00:21:59.49
This is what we will do
is let's start back here.
00:21:59.50\00:22:03.14
Maybe you could
change the mats around,
00:22:03.15\00:22:05.16
and we will go
down on our hands,
00:22:08.09\00:22:10.47
keeping our knees
on our feet straight,
00:22:10.48\00:22:13.15
don't bent your knees,
00:22:13.16\00:22:14.32
we're gonna walk
forward on our hands
00:22:14.33\00:22:16.58
and then backwards,
keeping that on our tip of toes.
00:22:16.59\00:22:19.62
Let me show you how that's done,
00:22:19.63\00:22:21.24
'cause I want you
to do this safely,
00:22:21.25\00:22:22.87
I don't want you
to this incorrectly
00:22:22.88\00:22:24.53
you could hurt yourself.
00:22:24.54\00:22:25.55
So, you will on
your hands like this,
00:22:25.56\00:22:28.03
your on your tip of
toes you walk forward
00:22:28.04\00:22:30.14
with legs straight,
do not bent your knees
00:22:30.15\00:22:33.05
and then backwards.
00:22:33.06\00:22:34.19
Okay, Andi and Lauren. Yes.
00:22:35.51\00:22:37.98
You can join me.
00:22:37.99\00:22:38.96
She was quiet.
00:22:41.04\00:22:42.01
And then the other
thing I want you to do
00:22:42.34\00:22:43.75
is keep your
bottom as low as possible,
00:22:43.76\00:22:47.05
okay just keep walking.
00:22:47.06\00:22:48.69
Okay, very good
and then back for four,
00:22:51.45\00:22:54.19
keep the knees locked,
00:22:55.53\00:22:57.01
very good lock your
knees walk forward again.
00:22:57.02\00:22:59.90
Okay, backwards again.
00:23:04.97\00:23:06.05
This is engaged
the core on this,
00:23:06.06\00:23:08.89
tighten those
abdominal muscles, tighten them.
00:23:08.90\00:23:11.89
This will really
make your trunk strong.
00:23:13.06\00:23:17.21
Okay just practice this,
you will see times a day,
00:23:17.22\00:23:20.03
2 or maybe 10 seconds with
whatever last time forward,
00:23:20.04\00:23:24.10
one more time,
00:23:24.11\00:23:25.51
excellent, one last
time back, here we go.
00:23:28.56\00:23:31.46
All right. I heard
that who, yes, okay.
00:23:34.40\00:23:38.20
It's end of the day.
00:23:38.21\00:23:39.18
All right. Now I
want you to do one
00:23:39.19\00:23:41.78
other thing and that's a pushup
00:23:41.79\00:23:44.13
and this is a
beautiful exercise for the core.
00:23:44.14\00:23:47.88
And at first and I'll
tell you of the truth.
00:23:48.84\00:23:50.78
We may topple over.
00:23:50.79\00:23:52.06
As I showed to you, I
may topple over. We're tired.
00:23:52.07\00:23:54.86
So, let me just show
you what this is like.
00:23:54.87\00:23:58.64
I also want to confess,
00:23:58.65\00:23:59.62
I said they were no more pushups
00:23:59.63\00:24:00.89
and I guess these
are kind of pushups.
00:24:00.90\00:24:03.11
Okay, so here we go.
00:24:03.12\00:24:05.23
What this is, you are
on your hands like this,
00:24:05.24\00:24:09.65
you do a pushup and
then you put your hand here,
00:24:09.66\00:24:14.82
you lock your
ankles, your body is up,
00:24:14.83\00:24:17.64
you went up into the sky,
00:24:17.65\00:24:19.47
turn around and
look up again and back.
00:24:19.48\00:24:24.43
Do a pushup, put your
arm here in the middle,
00:24:24.44\00:24:28.99
lock your feet,
reach up into the sky,
00:24:29.00\00:24:32.40
turn over and up
and back, okay, ready.
00:24:32.41\00:24:37.42
Let's just do a few of
those and see how we do. A few.
00:24:37.43\00:24:40.13
Okay, all right, so here we go.
00:24:40.14\00:24:43.59
A pushup and put your
hand in the middle left hand,
00:24:43.60\00:24:48.53
lock your legs
together your feet,
00:24:48.54\00:24:51.52
reach up into the sky,
00:24:51.53\00:24:52.89
turn over, up, back and down.
00:24:52.90\00:24:57.84
I'm on my knees,
pushup hand in the middle,
00:24:57.85\00:25:02.36
lock your feet
together, lift up,
00:25:02.37\00:25:05.55
around, up and back, excellent.
00:25:05.56\00:25:11.30
Down put your hand
in the middle again,
00:25:11.31\00:25:15.32
put your feet
together lock them up
00:25:15.33\00:25:18.42
in the sky, back over.
00:25:18.43\00:25:20.17
Let's do one
more of these, okay.
00:25:20.18\00:25:22.61
Another pushup
and put your hand here
00:25:22.62\00:25:26.86
there over and down, all right.
00:25:28.92\00:25:33.20
That was very good.
00:25:33.21\00:25:34.80
There is one more
thing I'd like to try,
00:25:35.65\00:25:36.93
if you guys are
willing, this is a bonus.
00:25:37.72\00:25:40.09
Willing, but not able.
00:25:40.10\00:25:41.07
This is just a bonus
and this is the last thing
00:25:42.11\00:25:44.22
we're going to do
before we cool down
00:25:44.23\00:25:45.68
and I want to see
if we can make bow
00:25:46.26\00:25:48.68
and then make a boat,
okay. And this is very good.
00:25:48.69\00:25:51.89
Let's turn our mats
all around this direction
00:25:51.90\00:25:53.71
if it's possible.
00:25:53.72\00:25:54.99
okay, let's join them together.
00:25:57.10\00:26:00.21
Okay, what we
want you to actually do
00:26:01.27\00:26:04.93
is to this really engages
00:26:04.94\00:26:09.88
the core automatically.
00:26:09.89\00:26:11.71
You put your legs up like this,
00:26:11.72\00:26:13.95
put your arms
up, try and do that,
00:26:13.96\00:26:18.22
this is a bonus like I said.
00:26:18.23\00:26:19.41
And then flip
over onto your back,
00:26:19.42\00:26:22.81
onto your back and
then pull your knees back,
00:26:22.82\00:26:27.96
lifting your
chest off the floor.
00:26:27.97\00:26:30.90
Okay. Excellent job, Lauren.
00:26:30.91\00:26:34.79
Okay, good let's
do that one more time
00:26:34.80\00:26:36.70
and we will just put
our legs up like this,
00:26:36.71\00:26:39.41
put our arms up,
00:26:40.06\00:26:41.03
keep your back as
straight as you can,
00:26:41.04\00:26:42.62
hold it, hold it, hold
it, ah, excellent, down.
00:26:42.63\00:26:47.49
And we'll do one more of those
00:26:47.50\00:26:49.91
and we will lie on
our stomachs again.
00:26:49.92\00:26:52.34
Now what we're
going to do is pull up
00:26:52.35\00:26:54.34
with our hands,
pull our feet up,
00:26:54.35\00:26:56.84
pulling our chest off the floor
00:26:56.85\00:26:58.72
and that is very nice.
00:26:58.73\00:27:00.77
What a nice workout!
00:27:00.78\00:27:02.37
Thank you Andi and Lauren,
00:27:02.38\00:27:04.13
you've done such a wonderful job
00:27:04.14\00:27:06.32
and it's been such a
privilege to be exercising
00:27:06.33\00:27:09.79
with you and it's
so such a privilege
00:27:09.80\00:27:12.04
to have you all
joining us as well.
00:27:12.05\00:27:13.92
We want you to do a
little cool down here
00:27:13.93\00:27:16.55
and we want you
to do some stretching
00:27:16.56\00:27:18.19
and so let's go
ahead and standup
00:27:18.20\00:27:20.35
and we'll stretch as
we standup to cool down.
00:27:21.80\00:27:24.47
And I want just to put
our legs here like this
00:27:25.49\00:27:29.26
and take some deep
breath, deep breath, up
00:27:29.27\00:27:33.83
and exhale down
00:27:33.84\00:27:36.49
and inhale up and exhale down.
00:27:36.50\00:27:40.37
Okay, very good,
continue to do that.
00:27:40.38\00:27:43.33
Thank you so much for joining us
00:27:43.34\00:27:45.25
for this core workout.
00:27:45.26\00:27:46.54
The core is
crucial in preventing us
00:27:47.03\00:27:49.28
from having any kind of injuries
00:27:49.29\00:27:51.15
and it has been a
privilege and an honor
00:27:51.16\00:27:53.34
to be able to
present this program today.
00:27:53.35\00:27:55.36
We want you to do
normal everyday household
00:27:55.37\00:27:59.49
activities safely
without any injury
00:27:59.50\00:28:02.81
and with increased flexibility
00:28:02.82\00:28:05.23
and the core is
important for that.
00:28:05.24\00:28:07.45
We pray that you
will be here again with us
00:28:07.46\00:28:10.03
and join us for more aerobics.
00:28:10.04\00:28:12.17
Thank you so much, God bless.
00:28:12.18\00:28:14.04