The following
program is designed
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to demonstrate simple workouts
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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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Come join us on Body and Spirit,
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because we're
going to have a ball.
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Hello, welcome
to Body and Spirit.
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I am your host, Andi Hunsaker.
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I'm a physician from Boston
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and I have two
friends joining me today.
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On my right side is Tami Bivens,
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a mother of
three from California.
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On my left side,
joining us from Portugal,
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is my great friend
Nancy Diaz, mother of two.
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And we'll be today
exercising on the ball.
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Hence we have a ball.
We'll do abdominals mostly,
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but again I'd like
to begin with a text
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before we get
going into the exercise.
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And this text today is taken
from Psalm 92, verses 1 and 2.
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It says, "It is good
to give thanks to the Lord
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and to sing praises to
your name, oh most high,
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to declare your loving
kindness in the morning
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and your
faithfulness every night."
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Praise the Lord for that text.
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Now today, what
we're going to be doing
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is doing some
abdominal exercises on the ball.
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We're doing this
just for variety.
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Many of these you
can do on the floor.
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Now if you have difficulty
doing abdominal exercises,
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sit-ups, etc, because you have,
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sort of deep arch
in your back as I do.
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If you're using the floor
take a full size bath towel
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and roll it up
and lie down on that
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if that's too much for you
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then you can make it
a smaller towel, etc.,
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and that will be
able to help you.
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But right now, we're
gonna do warm up on the ball.
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We're gonna take
a seat on our balls
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and we're gonna
just bounce on the ball.
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And if you never
used a ball before
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you might just want to recognize
that the ball is your friend,
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it might pitch you
off, but that's all right.
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Just get right back
upon it like a horse.
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So we just gonna bounce.
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Just gonna bounce on the ball
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and then we'll move to the right
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and we'll move
to the left, good.
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Just move to the right.
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See you will not
fall off, okay good.
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Now what we're
gonna do is we gonna
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move our legs out
and in so out and in.
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Two times and in,
out and in, out and in.
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Nice bouncy ball. Now I know,
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I've seen several people at work
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with these balls at their desk.
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So, while you're at work you
can also do a lot of exercise
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that's good for you.
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All right now lets
get your arms going also.
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We'll just begin with your
arm to the leg to the right
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and arm out. Arm out, good,
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we'll just stretch those muscles
that we're gonna be using.
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These muscles that
we're stretching now
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all are oblique
abdominal muscles
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and we don't
want to strain those
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so we want to stretch them well.
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So we're stretching our oblique
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abdominal muscles
right now. Very good.
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And just stretch
those and stretch them.
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Great, very good.
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Now we're gonna do something
we've not done much before
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and I've not done much myself.
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We're going to sit on our balls,
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we'll face this direction.
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Good, so now let's walk
forward we count for eight.
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We want to
travel one, two, three,
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four, five, six, seven,
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oops I'm-- well let's go back
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three, four, five, six, seven.
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Good, again one, two,
three, and tuck your abs in,
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tuck your abs in and
back two, three, four,
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again you're
really using your abs.
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Using your transversalis muscle
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and your oblique's,
as we're walking forward.
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Stay on your balls, very good.
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Very good, excellent. Good.
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Now, what we're gonna
do stand behind your balls
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and we're gonna put
our legs apart like this
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and we're gonna
just stretch our backs.
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Because that's one thing
that gets very over extended
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when you do sit-ups,
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so we're gonna sit in
the-- sit behind the ball
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and we'll just
roll the ball forward
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and stretch your back.
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And then bring it back
and roll it forward again.
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And just stretch your back.
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That should feel extremely good.
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And then bring it back
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and then we'll just
stretch it out again.
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And then back, last time.
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And then we're gonna do
another back stretch, very good.
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Again, we'll just roll the ball,
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but put the
right hand in the ball
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we can go this
direction and put the arm up.
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So roll the ball up and
look up towards the sky.
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And then come
back to the other side
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and just put a
nice long stretch there.
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And come back
again the other side.
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Nice long stretch.
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And that should
stretch the back out nicely.
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Next up, very good.
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And last one, next up, good.
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Next up we're gonna
do abdominal crunches.
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So, let's take a
seat on our balls
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and we'll roll
forward on the ball
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to about the
middle of your back.
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Now I'll tell you
something before we get moving.
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If you stay up here, it's
little bit more difficulty,
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if you come further
down its much more easy.
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So, just find the
position that's best for you
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and we'll just do
about 20 or 25 of these.
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All right, so let's go ladies.
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One and we'll count about 25
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and make sure that
you tuck your gluteus in,
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that your legs are
parallel to the floor.
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You tuck your
abdomen, squeeze your abdomen.
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You don't wanna do these flabby.
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So, I'm gonna
check on my friends
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to make sure
they're not slacking.
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I particularly I can't see Tami.
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Oh, you're
actually working. Yeah.
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I like sitting
around and kind of bossing
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everybody around.
You're good at it.
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May be I'll kind of
get--I'm good at it?
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Yes. Thank you, my dear,
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you've known me long
enough to know that, right?
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We'll keep going.
What number we're, Nancy?
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Twenty two. Twenty two,
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oh, twenty three,
twenty four, twenty five, good.
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Now, before we move on
we'll stay in this position,
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we'll do a twist, all right?
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So we'll take our
right shoulder to the left,
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and we'll do 25 and
25 on the other side.
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How is that? Good.
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Let's go. All right,
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lift the
shoulder up off the ball
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and lift the
shoulder off the ball.
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We'll alternate, just alternate.
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Good, so we'll do 50 total
of these, all right? Very good.
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Make sure you maintain
good position on that ball.
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And if you get tired just
stop and support your neck
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because that can
be a very big problem.
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If you finish
doing your sit-ups,
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at night for example,
and you have neck pain
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just put another
towel under your neck
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in the curvature of your neck
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and that will make your
neck pain disappear on total,
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in a few days. Very good.
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All right, now
we'll just drape ourselves
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over the ball and just roll
backwards and relax your neck.
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Relax your neck
it's little tense.
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Good, that feels
good. Does not feel good?
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We can stay here
all day, huh? Yeah.
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And that's what
you do when you want
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if you've a lot of neck pain,
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we're doing these then
they just slowly come back up,
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hold your neck up
and now we'll our elbows
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and we'll bring them together
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and hold it for four
seconds and come back out.
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Okay, so hold it there,
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now bring--
bring your abdomen up
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and hold the elbows
close together for four seconds
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and release and go back down.
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Up, hold for four
seconds two, three, four,
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and out and go back down.
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Up again bringing
the elbows together
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and hold it for four
seconds, good and back down.
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Let me check on my
friends, let's see Tami.
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Very good, I've
nothing to say to you. Nor you.
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I guess I can't have any excuse
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for just
sitting on the ball idle
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so I'll get back to you.
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Now, I get--how
many are we doing now?
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Eight. Eight? That's all?
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Eight of the
four. Eight of the--
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all right let's get to,
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four seconds hold
down, down again, and up.
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And back down and
squeeze those elbows together,
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just squeeze your
abs, squeeze your abs.
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Very good, and squeeze your abs.
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Very good. Now,
let's roll up on our balls,
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we'll sit on our balls
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and we'll just
stretch a little bit,
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because that
will get our backs--
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let's stretch our backs this way
and just stretch hold it there.
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And good and hold
it here, very good.
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Now remember those
walking out that we did?
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Yeah. We'll be
doing eight of those,
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as quickly as we can.
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All right, let's go out
and tuck your arms--your abs.
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Squeeze your abs
tight, squeeze your gluteus,
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we're gonna walk out
and back eight times.
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Let's go. One, the
first one and tuck your abs,
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don't just walk keep
your abs nice and tight.
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That's one.
Here's the second one,
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keep your abs nice and tight.
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Here's the other one.
That was three, right?
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Yeah. Four, very good.
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Back and here's five.
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Keep your abs nice and
tight and engage your core.
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Don't just roll out
and hope for the best.
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And engage your core.
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Your core is all your abdomen
muscles and your gluteus.
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Engage everything squeeze,
squeeze, squeeze as you go.
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What's that? Eight.
00:09:55.20\00:09:56.31
Eight? Yeah.
00:09:56.32\00:09:57.36
Very good. All right
let's stand behind the ball
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and we'll stretch our backs.
00:09:59.73\00:10:01.37
Well, we're going to
actually we kneel, I'm sorry.
00:10:01.38\00:10:04.18
And we'll just take the ball
00:10:04.19\00:10:05.26
and we'll roll it
out in front of us.
00:10:05.27\00:10:06.45
Just roll it out and
just stretch your back.
00:10:06.46\00:10:10.60
Feel that nice stretch.
00:10:10.61\00:10:13.68
All right. Oh,
that's feels good.
00:10:13.69\00:10:16.77
And come back again
and just roll it out.
00:10:16.78\00:10:23.34
Very good. Excellent.
00:10:23.35\00:10:26.28
Now we're gonna do something
00:10:26.29\00:10:27.36
that's going
to--quite a bit of maneuvering.
00:10:27.37\00:10:32.04
We're gonna lie, we
keep our knees on the floor,
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we're gonna put our arms
over the ball and our legs out.
00:10:34.52\00:10:40.07
Now, when I'd done this
before it's worked perfectly,
00:10:40.08\00:10:42.59
but I've been on carpeted floor,
00:10:42.60\00:10:45.13
so we could have a
little comedy going here,
00:10:45.14\00:10:47.13
but I hope not. And
the aim of this exercise
00:10:47.14\00:10:50.31
is to lift your
shoulder up off of your, oops,
00:10:50.32\00:10:55.57
we'll get state of stable
here the floor is quite slick.
00:10:55.58\00:10:59.28
So, if this works
I'll be very happy.
00:10:59.29\00:11:01.71
All right and then the thing
00:11:01.72\00:11:02.79
is just lift your
waist up like this.
00:11:02.80\00:11:05.64
And you'll have
to come up very high.
00:11:05.65\00:11:06.65
Just lift your waist up
00:11:06.66\00:11:08.10
and if you can get
your arm up that's good.
00:11:08.11\00:11:10.32
The important thing is
have that have a slick floor,
00:11:10.33\00:11:12.50
that's the first part of it.
00:11:12.51\00:11:14.13
How stable are you there,
Nancy? Good. I'm all right.
00:11:14.14\00:11:16.76
It's slippery. The
floor is nicely polished.
00:11:16.77\00:11:19.34
One other thing that you can do
00:11:19.35\00:11:20.56
is just leave your arm like this
00:11:20.57\00:11:21.99
and just lift your
arm up as possible.
00:11:22.00\00:11:24.12
So, the floor is too
slick, we'll just modify.
00:11:24.13\00:11:26.42
So, let's pick your waist up
and try and make a pinch here,
00:11:26.43\00:11:29.31
just as pinch as you can
00:11:29.32\00:11:30.98
and all the way out
and pinch it. And pinch it.
00:11:30.99\00:11:35.13
If the floor was
not quite so slick
00:11:35.14\00:11:36.91
we could do a very
wonderful job for you.
00:11:36.92\00:11:39.64
But--so we're modifying.
00:11:39.65\00:11:41.73
It's called and--the idea though
is to take both of your hands,
00:11:41.74\00:11:45.57
keep going
girls, behind your head
00:11:45.58\00:11:47.64
and just rock up like this
one foot in front of the other
00:11:47.65\00:11:51.44
and you'll be nice
and stable that way.
00:11:51.45\00:11:53.53
But if you've to
modify or the floor slick
00:11:53.54\00:11:56.70
put your hand
down. How many is that?
00:11:56.71\00:11:59.71
Nancy, you counting? About 10.
00:11:59.72\00:12:01.34
Oh 10, good. At least.
00:12:01.35\00:12:03.11
And you should feel a nice
pinch here when you do that.
00:12:03.12\00:12:05.47
A nice pinch,
good. A nice pinch.
00:12:05.48\00:12:09.42
All right, let's
change to the other side
00:12:09.43\00:12:13.69
and then we'll
stretch that side out.
00:12:13.70\00:12:15.91
We should feel it
there in your trans--
00:12:15.92\00:12:17.92
in your oblique muscles
00:12:17.93\00:12:19.37
and that's what
you're working here.
00:12:19.38\00:12:20.41
Because when you do your abs
00:12:20.42\00:12:21.43
don't just do the
transversalis muscles
00:12:21.44\00:12:24.17
and the rectus muscles.
00:12:24.18\00:12:27.62
We're gonna do
all the oblique's.
00:12:27.63\00:12:29.43
So again you drape,
let's see if my--is less slick.
00:12:29.44\00:12:32.10
No, it's still is
slick as ever. Yeah.
00:12:32.11\00:12:34.21
It's like a nice landslide here.
00:12:34.22\00:12:36.63
Okay, so stick your legs out
00:12:36.64\00:12:39.02
and keep your arm
down on the floor,
00:12:39.03\00:12:40.92
put one up and
then as best you can
00:12:40.93\00:12:45.73
and up, and up,
00:12:45.74\00:12:50.05
and make sure your
legs are wide enough apart
00:12:50.06\00:12:51.91
if you've good stability.
00:12:51.92\00:12:53.39
Good. All right,
00:13:00.14\00:13:05.52
now what we'll do is
we'll just sit on the ball
00:13:05.53\00:13:07.43
again and stretch that side
00:13:07.44\00:13:09.48
and then we're going to
do some maneuverability.
00:13:09.49\00:13:14.13
So we'll just, again,
just stretch that side.
00:13:14.14\00:13:18.08
Go off to the side
like this the other side.
00:13:18.09\00:13:23.92
Now we're gonna--next up
we're going to sit on our balls
00:13:23.93\00:13:28.18
facing this direction
and we're gonna roll out
00:13:28.19\00:13:32.40
and lift our abdomens up
and hold leg out, all right?
00:13:32.41\00:13:37.29
So we'll just walk out,
just walk out--place the back
00:13:37.30\00:13:40.08
your back on the ball
and just hold one leg out.
00:13:40.09\00:13:44.13
And that engages
your core naturally.
00:13:44.14\00:13:46.77
All right, next leg,
hold up there good, good.
00:13:46.78\00:13:51.75
And then we'll see if we
can do for eight seconds.
00:13:51.76\00:13:55.07
All right, very good.
00:13:55.08\00:13:58.94
Excellent. Very good.
00:13:58.95\00:14:05.49
Okay, now we'll hold the
next one for eight seconds,
00:14:05.50\00:14:08.40
all right. Okay.
00:14:08.41\00:14:09.63
Get nice and
stable eight seconds.
00:14:09.64\00:14:11.46
Let's see. One, two, three,
four, five, six, seven, eight.
00:14:11.47\00:14:18.89
We did it. Next side, all
right, one, two, three, four,
00:14:18.90\00:14:26.75
five, six, seven, eight,
00:14:26.76\00:14:31.05
nine, ten, good. Good, good.
00:14:31.06\00:14:33.12
Very good. All right, very good.
00:14:33.13\00:14:35.60
Excellent. Now we're gonna
sit--kneel behind our balls
00:14:35.61\00:14:40.71
and we're gonna roll on
our abdomens on the ball.
00:14:40.72\00:14:44.15
We're gonna roll forward
00:14:44.16\00:14:47.06
and we're going to
do a bit of balancing.
00:14:47.07\00:14:51.83
So we're gonna roll forward
00:14:51.84\00:14:54.03
and I'm not gonna tell
you what's gonna happen next
00:14:54.04\00:14:57.41
because then we
won't want to do it.
00:14:57.42\00:14:59.78
You know, some people can do
this with having all the legs
00:14:59.79\00:15:01.70
up off the floor, but
first we'll do just two legs.
00:15:01.71\00:15:04.11
with one arm and one leg.
00:15:04.12\00:15:06.13
So we'll go with our
right arm up and left leg up.
00:15:06.14\00:15:09.24
Hold that there.
00:15:09.25\00:15:10.51
Can you feel your core engaging?
00:15:10.52\00:15:12.55
Engage your core,
change legs to the other side.
00:15:12.56\00:15:16.31
I'm weaker on one
side than the other, okay.
00:15:16.32\00:15:20.17
Again, hold it
there, hold it there.
00:15:20.18\00:15:25.00
Change sides.
00:15:25.01\00:15:27.37
Good, hold it, hold it.
00:15:27.38\00:15:28.37
Next side, hold it.
00:15:31.48\00:15:35.70
Good. And you
know, if you squeeze
00:15:35.71\00:15:38.41
your abs together,
squeeze your gluteus,
00:15:38.42\00:15:40.63
you'll have much better success
00:15:40.64\00:15:42.32
in staying on the
ball in this position.
00:15:42.33\00:15:44.16
Squeeze your
abdomen, squeeze your gluteus,
00:15:44.17\00:15:46.69
and you'll stay on
the ball very nicely.
00:15:46.70\00:15:49.27
Good. Let's roll back and
give the abdomen a little rest
00:15:49.28\00:15:53.60
and just breath in and
out then we're gonna take
00:15:53.61\00:15:56.14
three limbs or
four limbs off the ball.
00:15:56.15\00:15:59.50
All right, the
abdomen is ready to go.
00:15:59.51\00:16:01.99
Let's roll forward
again on the ball, all right.
00:16:02.00\00:16:06.48
This time we're going
to take, we're gonna leave
00:16:06.49\00:16:10.09
one leg on the floor, some
of you can take all four limbs
00:16:10.10\00:16:13.82
one leg on the
floor and both arms.
00:16:13.83\00:16:15.81
All right, let's do it. Good.
00:16:15.82\00:16:20.32
Now, the other leg,
try and do the other leg.
00:16:20.33\00:16:23.08
May not last as long,
but this will be a one sided.
00:16:23.09\00:16:25.91
One leg off the ground.
00:16:25.92\00:16:27.36
Very good. And the
other leg off the ground.
00:16:27.37\00:16:31.63
Superman. This is one, good.
00:16:31.64\00:16:35.63
Sorry, Tami. It's all right.
All right, another one, good.
00:16:35.64\00:16:41.55
One more time, good.
00:16:41.56\00:16:44.99
Again, just try
and engage the core.
00:16:45.00\00:16:47.72
I know when I forget
that's when I roll around.
00:16:47.73\00:16:50.57
Very good. Now,
we're going to just pulse
00:16:50.58\00:16:55.64
our chest up off the ball.
00:16:55.65\00:16:59.09
All right so for that
we'll roll forward again
00:16:59.10\00:17:01.80
and just give your
abdomen a little rest.
00:17:01.81\00:17:04.38
We'll roll
forward again on the ball
00:17:04.39\00:17:07.10
and we're just gonna come up.
00:17:07.11\00:17:08.45
We'll go like this
both legs on and come up.
00:17:08.46\00:17:11.76
Like this, come up.
00:17:11.77\00:17:14.08
We'll do this
for about 20 times.
00:17:14.09\00:17:17.88
Four, good,
good, engage your core.
00:17:17.89\00:17:22.77
That's six, I think,
00:17:22.78\00:17:24.89
and seven, eight, nine, ten.
00:17:24.90\00:17:31.04
That's a lot, huh?
00:17:31.05\00:17:32.73
Eleven, twelve,
thirteen, and fourteen,
00:17:32.74\00:17:39.99
good, only six more.
00:17:40.00\00:17:42.91
Wow, good.
00:17:42.92\00:17:45.28
Concentrate, three more,
00:17:45.29\00:17:47.64
18, and 19, and 20. Excellent.
00:17:47.65\00:17:53.37
Roll back and we'll stretch
our backs again, we need it.
00:17:53.38\00:17:56.90
All right, just
stretch out nicely there,
00:17:56.91\00:18:01.10
stretch out, stretch out.
00:18:01.11\00:18:06.06
That feels good.
00:18:06.07\00:18:07.90
We can just stay for
the rest of the time.
00:18:07.91\00:18:09.60
Yeah. But, no,
we've got planks to do.
00:18:09.61\00:18:12.84
All right, so first of all
we'll just stay right here,
00:18:12.85\00:18:16.12
we'll practice this by
taking--putting our arms
00:18:16.13\00:18:18.24
on the ball like this.
00:18:18.25\00:18:20.82
And we're gonna just
roll the ball forward.
00:18:20.83\00:18:22.83
All right, so
roll the ball forward,
00:18:22.84\00:18:24.66
just little bit
and bring it back.
00:18:24.67\00:18:27.70
Forward and bring it back.
00:18:27.71\00:18:31.93
Forward and
bring it back, forward.
00:18:31.94\00:18:37.58
Now what we're going to do
00:18:37.59\00:18:38.77
is roll forward
just a little bit,
00:18:38.78\00:18:41.98
place our arms or
elbows on the ball,
00:18:41.99\00:18:45.82
get a good grip, and
again the floor is slick
00:18:45.83\00:18:48.36
we may have to use our mats
00:18:48.37\00:18:50.04
but we'll see if we
can do without the mats.
00:18:50.05\00:18:51.61
And dig in your toes
00:18:51.62\00:18:54.04
for a plank and just hold there.
00:18:54.05\00:18:56.62
Hold for a few seconds,
00:18:56.63\00:18:59.72
good, bring your knees
down and bring it back.
00:18:59.73\00:19:02.85
Engage your core when you
do this, otherwise you'll fall.
00:19:02.86\00:19:05.57
All right, dig your elbows in,
00:19:05.58\00:19:07.35
dig your toes in,
come up, and back.
00:19:07.36\00:19:11.28
Let me just show you what
that looks like on a side view.
00:19:11.29\00:19:14.52
Girls you can keep going.
00:19:14.53\00:19:17.21
See just bring
your arms--dig them in
00:19:17.22\00:19:21.24
and then bring your body
up and then bring it back.
00:19:21.25\00:19:26.99
Out, put your toes in,
knees down, and bring it back.
00:19:27.00\00:19:34.63
This is very, very good
00:19:34.64\00:19:35.85
for your--all your
muscles in your body.
00:19:35.86\00:19:39.20
All your muscles in your body.
00:19:39.21\00:19:41.39
Very good. Again, good,
00:19:41.40\00:19:47.22
the floor is holding
for us, that's wonderful.
00:19:47.23\00:19:53.11
All right, and bring it back.
00:19:53.12\00:19:55.07
All right, very good.
00:19:59.61\00:20:03.43
Excellent. Now we're
going to lie on the floor,
00:20:03.44\00:20:06.92
we'll get our mats and
we're gonna do a couple
00:20:06.93\00:20:10.49
of exercises on the floor
00:20:10.50\00:20:16.80
and we'll turn sideways for you.
00:20:16.81\00:20:18.66
And it's important
that you don't slip.
00:20:22.91\00:20:24.98
And we're gonna do is
first of all lying down.
00:20:24.99\00:20:27.85
Need to keep your core
nice and engaged as we do this.
00:20:27.86\00:20:32.39
We're gonna lie down,
we're gonna hold the ball up
00:20:32.40\00:20:36.39
above our heads and
we're gonna go center
00:20:36.40\00:20:38.29
and then off the
side not moving our body.
00:20:38.30\00:20:43.81
All right, so bring the
ball up above your head,
00:20:43.82\00:20:46.19
just lie down on your mat.
00:20:46.20\00:20:49.02
All right, and we just
take it--go to the right.
00:20:49.03\00:20:52.12
Just roll over with the
ball to the right, engage
00:20:52.13\00:20:54.58
your core, and to the
left engage your core.
00:20:54.59\00:20:58.73
Up again over to the side, and
up again and over to the side.
00:20:58.74\00:21:03.73
Engage your core.
00:21:03.74\00:21:05.25
Your body
shouldn't be moving too much,
00:21:05.26\00:21:06.86
just need to tuck your abdomen
in and squeeze your gluteus.
00:21:06.87\00:21:13.95
Squeeze your gluteus and squeeze
the ball as you're doing this.
00:21:13.96\00:21:17.24
Squeeze the
ball, squeeze the ball.
00:21:17.25\00:21:22.02
Very good, we're
gonna do the same thing
00:21:22.03\00:21:23.81
sitting up in just a moment.
00:21:23.82\00:21:26.23
This may not look
like a lot of exercise,
00:21:26.24\00:21:28.70
but sitting up believe me
if you're doing it correctly
00:21:28.71\00:21:30.68
you're squeezing the ball
and squeezing your gluteus,
00:21:30.69\00:21:33.91
and squeezing your abdomen.
00:21:33.92\00:21:36.67
Remember to breath.
00:21:36.68\00:21:38.72
If you don't
breathe you'll turn blue.
00:21:38.73\00:21:41.52
All right, we'll do four more.
00:21:41.53\00:21:46.08
One and two
00:21:46.09\00:21:50.80
and three and four.
00:21:50.81\00:21:54.51
Good. Now very carefully come up
00:21:54.52\00:21:58.80
and we're gonna just sit down.
00:21:58.81\00:22:01.80
Sit nice and flat with
your legs out straight.
00:22:01.81\00:22:06.02
Make sure your hips are
stable, your feet are stable.
00:22:06.03\00:22:09.21
No movement, we're
gonna do the exact same thing.
00:22:09.22\00:22:12.17
We're gonna turn
as far as we can.
00:22:12.18\00:22:14.56
All right so take that ball
out in front of you squeeze it,
00:22:14.57\00:22:17.17
squeeze it and
come over to the side,
00:22:17.18\00:22:20.70
and back to the
center and over to the side.
00:22:20.71\00:22:23.57
Stable hips, stable
legs, the feet shouldn't move.
00:22:23.58\00:22:30.46
And back. Over to
the side, and back.
00:22:30.47\00:22:37.92
If your arms get tired
you can put the ball down
00:22:37.93\00:22:39.95
and just do it without the ball.
00:22:39.96\00:22:44.19
And over and over.
00:22:44.20\00:22:48.60
Swing, we'll do four more.
00:22:48.61\00:22:53.27
Over, squeezing,
squeezing, squeezing.
00:22:53.28\00:22:59.29
One more and to the
right and to the center.
00:22:59.30\00:23:04.86
Very good. Now I do have a bonus
00:23:04.87\00:23:08.27
before we do our--or cool
down with a bonus balancing.
00:23:08.28\00:23:13.61
Bonus balancing act for you.
00:23:13.62\00:23:18.05
It's very important as
we grow older to make sure
00:23:18.06\00:23:20.73
we've good balance
and so without the balls
00:23:20.74\00:23:23.53
right now we're
gonna do a little balance
00:23:23.54\00:23:26.35
for you and if you
want to modify this move
00:23:26.36\00:23:33.97
you can just put your leg
out like this and back and back.
00:23:33.98\00:23:38.72
But what we're gonna do
we're gonna pick our knee up
00:23:38.73\00:23:41.41
and put our arms out and
then kick it out and then back.
00:23:41.42\00:23:45.85
Don't touch, and
if you touch down
00:23:45.86\00:23:47.04
that's fine you can touch down.
00:23:47.05\00:23:48.21
Let's try and put it out
00:23:48.22\00:23:51.12
and back and out and back.
00:23:51.13\00:23:56.58
Can you do it faster girls?
00:23:56.59\00:23:58.33
Out, let's try, yeah, that's
very good attitude, very good.
00:23:58.34\00:24:03.23
I think we can modify it.
00:24:03.24\00:24:05.78
But you're doing a great job,
why do you want to modify it?
00:24:05.79\00:24:08.19
Very good. Balance.
00:24:08.20\00:24:12.74
Now we've two legs so
we'll do the other one.
00:24:12.75\00:24:16.96
All right, so
let's do the other one.
00:24:16.97\00:24:20.34
Out, we're gonna do out.
00:24:20.35\00:24:26.37
My other leg is
stronger than mine
00:24:26.38\00:24:27.76
of this--that's
because I injured this one.
00:24:27.77\00:24:29.15
I've got an excuse.
00:24:29.16\00:24:32.32
And back, lets do faster.
00:24:32.33\00:24:37.59
Very good.
00:24:37.60\00:24:42.22
Good. All right.
00:24:42.23\00:24:47.86
Very good, now what I
want you to do as your standing
00:24:47.87\00:24:50.38
pose where we put
one leg completely back
00:24:50.39\00:24:53.55
and we're standing
for 30 seconds, I hope.
00:24:53.56\00:24:56.72
Just put your arms out and
we'll just put the leg back.
00:24:56.73\00:25:01.38
It's very important to
try and keep that balance.
00:25:01.39\00:25:03.84
Engage your core,
that's how you keep a balance.
00:25:03.85\00:25:06.87
Tuck your abdomen
and tuck your gluteus.
00:25:06.88\00:25:10.41
And this is how you
maintain your balance
00:25:10.42\00:25:12.78
and find a fixed point,
00:25:12.79\00:25:14.80
keep looking at
that fixed point,
00:25:14.81\00:25:16.15
looking at that fixed point,
00:25:16.16\00:25:17.73
engage your core
ab--core muscles.
00:25:17.74\00:25:20.56
All your abdominal muscles
keep looking, keep looking.
00:25:20.57\00:25:23.91
Just hold that.
00:25:23.92\00:25:25.97
Very good come back.
00:25:25.98\00:25:28.03
We on the next side,
shake it out, shake it out.
00:25:28.04\00:25:31.62
All right, let's go
up with our arms again
00:25:31.63\00:25:35.68
and put the leg out and
just engage your core muscles.
00:25:35.69\00:25:40.39
It's amazing how
many abdominal muscles
00:25:40.40\00:25:42.16
are used in
keeping yourself upright.
00:25:42.17\00:25:44.90
Very important, so
just keep your core
00:25:44.91\00:25:46.87
and--keep focus in one spot.
00:25:46.88\00:25:48.25
Use your abdominal muscles to
keep holding it and holding it.
00:25:48.26\00:25:52.29
We'll just keep holding it.
00:25:52.30\00:25:55.37
Very good.
00:25:55.38\00:25:57.31
Graceful with your arms.
00:25:57.32\00:25:59.76
All right, very nice.
00:25:59.77\00:26:01.44
Good girls, now
we'll do a little cool down
00:26:01.45\00:26:04.05
and we'll do a cool
down with our balls.
00:26:04.06\00:26:06.93
We'll bring those back
00:26:06.94\00:26:08.78
and again we'll
just sort of bounce
00:26:08.79\00:26:13.01
a little bit, just
bounce a little bit. Very nice.
00:26:13.02\00:26:17.48
Now let's put your
legs a little bit apart
00:26:17.49\00:26:20.12
and then we just put the legs,
00:26:20.13\00:26:23.28
put your
abdomen-oh, that feels good.
00:26:23.29\00:26:27.23
Arms back and
in and arms and in.
00:26:27.24\00:26:33.83
Arms and in.
00:26:33.84\00:26:38.31
As you've seen
most of the exercise
00:26:38.32\00:26:39.55
that we did today
could be done on the floor.
00:26:39.56\00:26:42.60
It's just more
interesting to mix it up.
00:26:42.61\00:26:45.29
It helps when you
do the exercises to get
00:26:45.30\00:26:48.21
good success to mix it up
because when you use a ball
00:26:48.22\00:26:51.25
you're actually doing
balance and not just sitting
00:26:51.26\00:26:54.08
with--lying on a sturdy floor.
00:26:54.09\00:26:56.25
So it's very important.
00:26:56.26\00:26:58.38
All right, now we'll
stand behind the ball
00:26:58.39\00:27:00.58
and we'll just push it out.
00:27:00.59\00:27:03.06
We'll push the ball
out and stretch our backs.
00:27:03.07\00:27:08.64
Now arch--bring it,
when you bring it back,
00:27:08.65\00:27:10.38
just stop little bit
and then arch your back up
00:27:10.39\00:27:13.73
then push it back out
again and go flat as we can go.
00:27:13.74\00:27:18.78
And bring it up and arch again.
00:27:18.79\00:27:21.92
And forward again and
make it nice and flat.
00:27:21.93\00:27:28.02
Arch and forward.
00:27:28.03\00:27:33.85
And back and forward.
00:27:33.86\00:27:38.76
All right. Very good.
00:27:38.77\00:27:41.74
You know, we'll just
take a seat on our balls
00:27:41.75\00:27:43.46
and just do a
little bit of movement
00:27:43.47\00:27:46.01
as we wind down let's
just bounce on the balls.
00:27:46.02\00:27:49.21
Thank you, for joining us today.
00:27:49.22\00:27:51.53
We pray that you've
enjoyed the workout.
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And we pray that God
will richly bless your lives.
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Remember to give Him praise in
the morning and in the evening.
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