The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Today on Body &
Spirit, we are going to get
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to the core of
the matter. Join us.
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Welcome to Body
& Spirit Aerobics.
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I'm Lyndi
Schwartz, your host today.
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I'm from Ohio
and I'm a physician.
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With me, I have
two wonderful guests.
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We have Nancy
Diaz from Portugal.
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Welcome Nancy.
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And then we have Tami
Bivens from California.
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Welcome Tami. Thank you.
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And welcome to all of you,
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who've chosen to join us today.
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We are very pleased that
you'll be exercising with us.
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Before we get started,
I'd like to share a thought
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that will carry you
through the rest of this week
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and it's taken from
Philippians Chapter 4 verse 19.
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"And my God shall
supply all your need
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according to His riches in
glory by Christ Jesus." Amen.
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Today we are going to
be focusing on our core.
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The core muscles consist of
all the muscles in the trunk,
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the chest, the abdomen,
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the back, the thighs.
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And so, our exercise will
be focused in these areas.
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The first section of our workout
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will be using the balls.
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And we'll get those
balls out and some mats.
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And let's get those balls,
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so that we'll be doing
a few things to strengthen
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initially our chest muscles
as well as our back muscle,
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especially the lower back.
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What we will do
initially is we will go through
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what we call a swimming motion.
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And so let's take the balls,
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put them on the floor like this,
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kneel down beside
your ball. This side.
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And--oh, we should
do this from the side
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it'd be easier,
wouldn't it? Yes.
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So you can see what we're doing.
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We will start in this position
and just lean on the ball.
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Put your abdomen on
the ball, be very steady.
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And roll forward with
your legs up like this,
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so that your legs are out
at a comfortable distance.
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And then just
raise your chest up,
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like this, raise up your chest.
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Put your arms out and
act like you're swimming
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and then back down.
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And then up and then down.
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We'll do quite a few these.
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This really strengthens.
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You should feel this
not only in your chest,
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and in your abdomen,
but also in your low back.
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So really lift up and
feel that in your lower back.
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Lift up and swim.
Lift up, swim, lift up.
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And don't go too fast,
really stretch these muscles
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and work these muscles.
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These are your core muscles,
the muscles of your abdomen,
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the muscles of your shoulders,
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the muscles of your lower back.
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And if you feel
any unusual distress,
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you may want to
kind of abbreviate
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what you're doing
or use a more modified
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or more gentle
elevation of your chest.
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But as much as you're
able lift off the ball.
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Okay, let's do
another five of these.
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Lift up, good. Lift up, good.
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Three, lift up,
and four, lift up,
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five, lift up, very good.
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Okay, now I want you, have you,
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again kneel on your ball
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and just to get a front
view of what this looks like.
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Again I want you to lie
on your ball with your chest
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and this time
we'll be exercising
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isolating the
lower back muscles.
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And so, you'll feel
little bit of distress there.
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So again lean on your
ball, roll forward a little bit,
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spread your feet at
a comfortable distance,
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lift your chest
up, put your arms back.
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Okay, and then down
and then lift up again.
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You'll feel this across
your lower back, lift up.
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You're exercising
tightening those muscles
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in your lower back, very good.
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Okay, lift up your chest.
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Okay, let's do
another five of these.
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Down, lift up your
chest, that's one, down,
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lift up your chest, two,
good, lift up your chest,
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three, excellent,
down, lift up your chest,
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that's four,
last one, down, lift.
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Okay, got to hold
that for little bit,
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hold it, hold it, hold it.
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I know it's
burning, I know it's burning.
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Okay, then relax over your ball
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and just kind of hang for
a little bit over the ball.
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That feels good,
doesn't it? Nice.
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Good, does that
feel good? Feels good.
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Do this at home,
just lie over the ball
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and let the lower
back muscles relax.
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Okay, very good.
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Come back to the
center here again.
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Now the next
thing we're going to do
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is try a little
bit more difficult
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and that is some pushups.
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We're going to do some pushups.
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And the push ups that we do,
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I'll show you from a side view
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what is the most ideal
position for the pushups.
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And, but then there
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is a modified
way you can do this.
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So do this as much as you can.
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So you need to reverse a
little bit, back up some,
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because you're
going to lean on the ball
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and take a dive over the ball,
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we just gonna front anyway.
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You want to be at
about knee level like this
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with your hands
under your shoulders.
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Make sure there is no
undue arch in your back
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and then come down as
low as you can and up, good.
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Down and up,
very good, down, up.
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You should be about your knees
if you can't keep going girls,
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if you can't go that far,
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you can back up
to about this level.
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Whatever level
you feel comfortable,
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as long as you're
able to be on the ball.
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What is this do apart
from a normal floor pushup?
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The ball really stabilizes
your core automatically.
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So go forward like this, good.
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How many we've done?
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Oh, I've lost the count.
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You lost count. Maybe ten.
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Ten, ten, okay, good.
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Let's do another
five of these, okay.
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One, two, three,
four and last one.
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Now carefully
walk your hands in,
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come over on the ball
and back on the floor.
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Okay, very good. That was great.
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Oh, it was. All right, okay.
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So that's how
you can use the ball.
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There are some more exercises
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you can do on the
ball for your core,
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but the ball is a
natural core exercising.
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Now we'll go to
some floor exercises.
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Let's put our balls back
and let's get our mats out.
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And we're going to do,
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I won't be able to
do all the exercises.
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We'll have Tami use that one.
This is a little bit longer.
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I think yes,
sticky side is that side,
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you can get that one there.
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What we're going to do is,
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the first thing
we're going to do.
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And I'm going to
have to, sorry ladies,
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I'm gonna have to instruct.
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Now you'll need
some room to do this.
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This is what we're
gonna call a 360 degree roll.
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And I'll be
counting, how this is done.
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I have a pack on my back
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and so I don't
want to injure my pack.
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I feel so sorry,
I have to have this.
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But this is what it looks like.
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You'll begin on your tummy.
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So I'm gonna do this on my side
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so that they can
see what we're doing.
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You begin on
your tummy like this
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and you'll be
lifting up your chest
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and your legs, arms forward.
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Just like this,
I'm gonna have you hold
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that position for
about five seconds.
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Then I'll tell you
to roll on your side,
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I'm going to this way.
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When you roll on your
side, arms up, legs up.
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Okay, arms--your chest
is off the floor--arms,
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and your legs off the floor.
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Then you go on
your back and you--
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I don't want to
injure this pack.
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I'm so sorry.
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Legs up and your
arms up in the back,
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referring to line of pack, okay.
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So, and then
you'll switch sides.
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And I'll count for
you how many seconds
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I want you to be doing this.
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At home, if you feel that this
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is
uncomfortable at any position,
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just you roll more quickly.
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Okay, so let's
start. Five seconds.
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Arms and chest up off the floor.
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One, two, three,
four, five, left side.
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Okay, roll to
your left side, roll
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and keep your arms
and legs off the floor.
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Okay, very good.
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You may feel little
wiggly, that's okay.
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Yeah. You
wiggly, wiggly is fine.
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Okay, let's five seconds
on the back, on your back.
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And Tami, you may wanna get
a little bit more on your mat,
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more of your
trunk more on the mat,
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that'll be more comfortable.
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Okay, and lower your legs some,
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those legs, that will be
too high, okay, that's good.
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Your legs still
have to be very high,
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okay, on your right side.
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Right side,
okay, okay, very good.
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And then now
back on your tummies,
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arms out, arms out,
chest off the floor.
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Lift up your
chest and your legs.
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Okay, very,
very good, all right.
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Back on your left
side again, you're gonna--
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making the roll back
towards the other direction.
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Left side. Okay,
just keep rolling, okay.
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Keep your legs up and again,
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you may be wiggling and shaking
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and all this kind
of stuff, that's fine,
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but this is
excellent natural core engager.
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Then back on your back,
arms up, legs up, very good.
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This is so good for the core.
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You tighten your
abdominal muscles
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from the top of the
muscles all the way down.
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You're tightening those
muscles and your leg muscles.
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Next side, roll over, okay.
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And keep, get the chest off
the floor as much as you can,
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get that chest off the floor.
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You could lift
your shoulders up,
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legs up, okay, very good.
00:10:12.10\00:10:15.03
On to your tummy,
we'll make another pass,
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okay, so you'll stay
on your tummy like that.
00:10:17.99\00:10:20.57
Okay, now back
on your side roll,
00:10:20.58\00:10:22.20
direct next this
direction, keep rolling.
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Chest off the
floor, arms off the floor.
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Very good girls, excellent job.
00:10:27.22\00:10:29.23
Okay, now you're
gonna end up on your back
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and I'm gonna have you
hold this for ten seconds.
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Get your chest
back off the floor.
00:10:33.91\00:10:35.95
Okay, one, two,
three, four, five,
00:10:35.96\00:10:40.64
six, seven, eight,
that's ten, good, you're done.
00:10:40.65\00:10:45.33
This is one of the
funniest exercises,
00:10:45.34\00:10:47.11
but it really, it
really tightens your core.
00:10:47.12\00:10:49.46
At home, practice this,
00:10:49.47\00:10:50.93
because it's an
excellent natural core engager.
00:10:50.94\00:10:54.30
Okay, engage
your core. All right.
00:10:54.31\00:10:56.68
The next thing we're going
to do is a really fun thing.
00:10:56.69\00:10:58.60
We'll need some
weights for this.
00:10:58.61\00:10:59.65
Put your mats in this direction.
00:10:59.66\00:11:01.38
We'll need some weights.
00:11:01.39\00:11:03.15
Basically we'll
grab those weights
00:11:03.16\00:11:04.68
and I'll show you what it is.
00:11:04.69\00:11:05.91
Tami will not use any weights,
let's just grab those there.
00:11:05.92\00:11:09.49
Tami won't use any weights.
00:11:09.50\00:11:11.36
Nancy and I will use the
weights for this exercise.
00:11:11.37\00:11:13.80
And let us show you what
this looks like. Thank you.
00:11:13.81\00:11:17.87
Okay, you'll be
standing on your mat like this
00:11:17.88\00:11:21.61
and actually we'll step just,
just to the right of the mat
00:11:21.62\00:11:25.47
and the left of the mat.
00:11:25.48\00:11:27.50
You want to
keep your core tight,
00:11:27.51\00:11:29.67
you lunge forward, lean forward,
00:11:29.68\00:11:32.35
extend your arms up,
back and explode back up.
00:11:32.36\00:11:36.67
Then lunge to
the side, chest down,
00:11:36.68\00:11:39.40
arms extended, back
and stand back up, good.
00:11:39.41\00:11:43.40
Mat slips. The mat is slippery.
00:11:43.41\00:11:44.89
That's why you lunge
off the floor. I did.
00:11:44.90\00:11:47.63
Get the chest down,
down, up with the arms,
00:11:47.64\00:11:51.79
back and explode back up.
00:11:51.80\00:11:54.35
Keep the chest very horizontal.
00:11:54.36\00:11:56.28
Go ahead and lunge
again, lunge, arms up straight,
00:11:56.29\00:12:00.27
chest down, back
with your arms and up.
00:12:00.28\00:12:03.29
Okay, very good.
00:12:03.30\00:12:04.33
Again to the right
side, down, chest down,
00:12:04.34\00:12:07.43
arms up, back and it
finish the lunge, good.
00:12:07.44\00:12:12.25
Next side, good, arms
up, back and up, good.
00:12:12.26\00:12:18.39
Next side, lunge,
back and up, good.
00:12:18.40\00:12:24.02
Lunge, arms up and
back and explode up, good.
00:12:24.03\00:12:29.61
Lunge, arms up,
back and explode up.
00:12:29.62\00:12:34.02
At home, you don't
need to use weights, okay.
00:12:34.03\00:12:36.62
Up, just like Tami is
not using any weights and up.
00:12:36.63\00:12:40.16
Keep your core straight.
00:12:40.17\00:12:41.82
Lunge over and
back and up, good.
00:12:41.83\00:12:46.33
Down, up, back and
keep your arms straight.
00:12:46.34\00:12:51.48
Down, up, back and up, good.
00:12:51.49\00:12:56.78
Down, up, back and up, good.
00:12:56.79\00:13:01.92
Down, chest down, up,
back and explode up, good.
00:13:01.93\00:13:06.92
There, okay, we go.
00:13:06.93\00:13:09.58
Okay, let's do,
like we mean business.
00:13:09.59\00:13:12.32
Down, up, back and up, good.
00:13:12.33\00:13:17.16
Down, up, back, up, good.
00:13:17.17\00:13:21.86
Down, up, back and
explode back, good.
00:13:21.87\00:13:26.60
Last two, up, back
and good, last one.
00:13:26.61\00:13:31.92
Very good, okay. Little tough.
00:13:35.32\00:13:38.46
That was good. That was great.
00:13:38.47\00:13:39.83
All right. Okay,
we'll put our weights down.
00:13:39.84\00:13:45.57
And now we want to
do one other thing.
00:13:45.58\00:13:51.88
Out of breath.
00:13:54.29\00:13:55.64
Are you out of breath at home?
00:13:55.65\00:13:57.04
I hope you are.
00:13:57.05\00:13:58.32
That means you're really
engaging your core. All right.
00:13:58.33\00:14:01.75
The next thing we're going to do
00:14:01.76\00:14:03.50
is something
that kids love to do.
00:14:03.51\00:14:05.86
And I'm gonna call it,
00:14:05.87\00:14:07.45
kind of a rocking
horse and a boat movement.
00:14:07.46\00:14:10.50
Let me turned
my mat to the side,
00:14:10.51\00:14:12.51
so you can see what that,
what it looks like, just aside.
00:14:12.52\00:14:16.74
This is the side.
00:14:16.75\00:14:18.24
Okay, so let me give
you a couple of hints
00:14:18.25\00:14:20.20
about this particular exercise.
00:14:20.21\00:14:21.89
It is excellent,
excellent workout.
00:14:21.90\00:14:24.22
I'm gonna have you
first lie on your chest
00:14:24.23\00:14:27.04
and you'll grab your
ankles and with your hands
00:14:27.05\00:14:30.00
you're gonna
pull up on your ankles
00:14:30.01\00:14:31.88
thus getting your
chest off the floor.
00:14:31.89\00:14:34.27
So you'll lie on
your chest like this.
00:14:34.28\00:14:37.53
Bring your knees up, pull
them up, get your chest up.
00:14:37.54\00:14:41.89
Pull on your, on
your, with your hands.
00:14:41.90\00:14:44.33
Pull your chest up so
your chest is off the floor.
00:14:44.34\00:14:47.48
Pull up like this.
Pull, pull your chest up.
00:14:47.49\00:14:53.74
Okay and then you switch over
00:14:53.75\00:14:56.27
and then you go
for, for height here.
00:14:56.28\00:14:57.84
You put your legs up like this
and your legs, your arms up.
00:14:57.85\00:15:02.31
Okay, and you stay in
this position just like that,
00:15:02.32\00:15:05.90
then you go back over.
00:15:05.91\00:15:07.11
Okay, let me see
you do that, okay.
00:15:07.12\00:15:08.80
So let's go to the
rocking horse position,
00:15:08.81\00:15:10.10
back on your tummy.
00:15:10.11\00:15:11.21
Grab your ankles,
pull your chest up,
00:15:12.71\00:15:15.61
I guess that's
good, excellent girls.
00:15:15.62\00:15:17.44
Perfection, this
is perfection, good.
00:15:17.45\00:15:19.81
Pull your chest up, very good.
00:15:19.82\00:15:22.84
Switch to the other side
00:15:22.85\00:15:24.35
and do the boat to
turn this direction.
00:15:24.36\00:15:28.22
Turn this side so that people
can see what's happening here.
00:15:28.23\00:15:30.85
Slip in your mat a little bit,
00:15:30.86\00:15:32.47
so they can see
look at this over here,
00:15:32.48\00:15:33.98
perfect, just get the
legs up just like that.
00:15:33.99\00:15:36.03
The legs, arms up and
take time to get the height.
00:15:36.04\00:15:39.21
Okay and just put
the legs up, excellent.
00:15:39.22\00:15:40.79
Good Tami, you did that, good.
00:15:40.80\00:15:42.86
Let's do that one
more time on each side.
00:15:42.87\00:15:45.33
We'll do the
rocking horse again.
00:15:45.34\00:15:47.92
Rocking horse and
you're pulling the legs up.
00:15:47.93\00:15:51.25
So you're pulling
the legs up like this.
00:15:51.26\00:15:53.54
Pull your chest up off the floor
00:15:53.55\00:15:55.53
just like that, very good.
00:15:55.54\00:15:57.19
Okay and then the last boat,
00:15:57.20\00:15:58.74
switch over and get
your legs, excellent.
00:15:58.75\00:16:02.35
Okay, very good.
Good job, good job.
00:16:02.36\00:16:06.04
All right, perfect.
00:16:06.05\00:16:07.47
Okay, this again is
another core exercise.
00:16:07.48\00:16:10.32
You should be do--
do this several times,
00:16:10.33\00:16:12.52
but we'll just do this few.
00:16:12.53\00:16:15.45
Continue, you may
continue if you like.
00:16:15.46\00:16:18.42
Okay, very good.
00:16:18.43\00:16:21.37
The next thing we're
going to do is put a weight
00:16:21.38\00:16:26.43
on one hand and make
our hips go in the air.
00:16:26.44\00:16:30.77
And your turn your
mat this direction.
00:16:30.78\00:16:32.55
I don't want to block anybody
00:16:32.56\00:16:34.65
but you turn your hips
like, mat like this direction.
00:16:34.66\00:16:37.74
Okay, you're on one,
00:16:37.75\00:16:40.92
your arm is bent
like this with a shoulder,
00:16:40.93\00:16:43.37
elbow right direct,
they below each other,
00:16:43.38\00:16:46.39
the legs are over
each other like this.
00:16:46.40\00:16:49.65
And these--these
are call hip raises.
00:16:49.66\00:16:51.60
So you'll raise your
hip up, now this is the key.
00:16:51.61\00:16:54.50
When you raise your hip up,
00:16:54.51\00:16:56.11
you will not lower it
back to the mat, okay.
00:16:56.12\00:16:58.54
So it's like this, you
have your hip up like this,
00:16:58.55\00:17:00.88
arm is on your hip,
you raise up and down,
00:17:00.89\00:17:04.25
never lower it to the mat.
00:17:04.26\00:17:05.34
Up and fight for height.
00:17:05.35\00:17:07.84
Get that hip up
in the air, okay.
00:17:07.85\00:17:10.48
Push and push and
push and push, good.
00:17:10.49\00:17:18.33
How are you doing back there?
00:17:18.34\00:17:19.33
That's very good, so
just fight for height,
00:17:19.34\00:17:21.10
keep pushing up, push.
00:17:21.11\00:17:23.01
This strengthens
your entire core.
00:17:23.02\00:17:25.09
If you feel the
tightness here in your belly,
00:17:25.10\00:17:27.32
just keep the arm
on the--on the waist
00:17:27.33\00:17:30.10
and just push upwards.
00:17:30.11\00:17:31.80
Push, five more,
one, two, three, and four.
00:17:31.81\00:17:40.97
Very good, excellent.
00:17:40.98\00:17:43.29
Okay, now let's
switch sides, switch sides.
00:17:43.30\00:17:47.61
Same thing on the other side
00:17:47.62\00:17:49.37
and we'll again keep the
arm directly under the shoulder,
00:17:49.38\00:17:52.41
the elbow, right
under your shoulder.
00:17:52.42\00:17:55.62
Legs are out and you
put your hand on your waist
00:17:55.63\00:18:00.64
and then you get up in
the air and you push up.
00:18:00.65\00:18:04.48
And up, never touch the mat.
00:18:04.49\00:18:06.89
Up, good, up, good girls, okay.
00:18:06.90\00:18:10.83
up, up, good, up, and up,
00:18:10.84\00:18:17.75
good, up, up, good.
00:18:17.76\00:18:22.65
And never touch the mat.
00:18:22.66\00:18:23.76
The more height you get,
00:18:23.77\00:18:25.36
the more you'll
engage your core.
00:18:25.37\00:18:26.55
You can feel on your
belly, can't you girls?
00:18:26.56\00:18:28.27
Oh, yes. Okay,
let's do five more.
00:18:28.28\00:18:31.10
One, two, three,
four, five, good.
00:18:31.11\00:18:42.82
Okay, and these
are really great.
00:18:42.83\00:18:46.00
They really engage your core.
00:18:46.01\00:18:48.21
Let's have a little fun. Yeah.
00:18:48.22\00:18:52.04
We're gonna do a
little bit of a plank run.
00:18:52.05\00:18:54.41
And we'll show you
what that looks like,
00:18:54.42\00:18:55.64
we can go to the side.
00:18:55.65\00:18:57.06
And let's put our mats
aside for the time being.
00:18:57.07\00:18:59.58
You don't need
them right away again.
00:18:59.59\00:19:02.30
But we'll need them before
we finish this workout today.
00:19:02.31\00:19:05.47
All right, thanks Nancy.
00:19:05.48\00:19:07.43
And what this is?
00:19:07.44\00:19:09.90
We'll put our hands on the floor
00:19:09.91\00:19:12.37
and we'll do running
motion with our knees
00:19:12.38\00:19:15.26
and with our knees
coming all way to our elbows.
00:19:15.27\00:19:18.75
So we get down like
this in a plank position,
00:19:18.76\00:19:22.12
like this, okay.
00:19:22.13\00:19:23.67
Plank position, just like
that, stabilize yourself there.
00:19:23.68\00:19:26.47
You'll bring
your knee in and out.
00:19:26.48\00:19:29.30
Now you can do
it as slowly as this
00:19:29.31\00:19:31.30
or as fast as you want to.
00:19:31.31\00:19:33.39
So you can go like that.
00:19:33.40\00:19:35.59
But keep your bottom down,
00:19:35.60\00:19:39.23
don't put your
bottom in the air, but down.
00:19:39.24\00:19:42.55
Okay, very good
girls, very good.
00:19:42.56\00:19:44.46
The girls behind
me, Nancy and Tami
00:19:44.47\00:19:46.76
are doing an excellent job.
00:19:46.77\00:19:50.60
And usually I recommend
you do this for a minute.
00:19:50.61\00:19:56.01
As slowly as you want to do it.
00:19:56.02\00:19:58.04
Spread your fingers for balance.
00:20:01.94\00:20:03.63
And this can
get tough, can't it?
00:20:09.02\00:20:10.57
Yes. Are you feeling this yet?
00:20:10.58\00:20:11.85
Feeling tired. How many more?
00:20:11.86\00:20:13.01
Do you know how much
more you want to do? Ten.
00:20:13.02\00:20:15.59
Ten, one, two,
three, four, five,
00:20:15.60\00:20:21.37
six, seven, eight,
nine, ten, great and down.
00:20:21.38\00:20:28.84
Excellent, okay.
It's like running.
00:20:28.85\00:20:32.63
That's like running. Yeah.
00:20:32.64\00:20:34.35
And that's a great next step.
00:20:34.36\00:20:37.81
That's a great way I think
to really engage your core.
00:20:37.82\00:20:42.05
You can see we're out of breath
00:20:42.06\00:20:43.93
just doing few exercises.
00:20:43.94\00:20:45.82
They look like
they might be simple
00:20:45.83\00:20:47.92
but they're actually not.
00:20:47.93\00:20:49.63
These are really
quite difficult things.
00:20:49.64\00:20:52.27
Okay, I wanna do a few
more things with our abdomens.
00:20:52.28\00:20:56.81
We'll do those on the mats
because I think that those,
00:20:56.82\00:20:59.78
most of us, you know,
00:20:59.79\00:21:01.88
tend to get loser in the belly.
00:21:01.89\00:21:04.89
And I think that these things
00:21:04.90\00:21:05.96
are really important for
us to stabilize our core.
00:21:05.97\00:21:12.01
And what we're going to do,
we'll do this all to the side,
00:21:12.02\00:21:14.90
we'll do this to the side
00:21:14.91\00:21:16.49
and I'm going to
face this direction.
00:21:16.50\00:21:18.71
We're going to do bicycles
from a sitting position.
00:21:18.72\00:21:21.72
And this will engage
our thighs and our abdomens.
00:21:21.73\00:21:27.41
And there are
different ways you can do.
00:21:27.42\00:21:28.86
Some people do this
with their arms in the air.
00:21:28.87\00:21:31.15
Both of the girls
can actually do this
00:21:31.16\00:21:32.49
put their arms in the air.
00:21:32.50\00:21:34.64
I'll do this with my arms,
00:21:34.65\00:21:36.66
my hands really
close to my body.
00:21:36.67\00:21:38.52
So you sit back and
you bicycle forward, okay.
00:21:38.53\00:21:42.42
So let's bicycle.
We bicycle forward.
00:21:42.43\00:21:46.95
What you'll discover
00:21:46.96\00:21:48.65
is after you have been
doing this for a little while.
00:21:48.66\00:21:52.00
You're like, wait a
minute, this is really tough.
00:21:52.01\00:21:55.66
As a matter of fact, it does
not even take a little while,
00:21:55.67\00:21:57.46
it could take
immediately and you're saying,
00:21:57.47\00:21:59.95
okay, stop, stop.
00:21:59.96\00:22:01.51
You need a break,
just take a break.
00:22:01.52\00:22:05.25
But keep working,
00:22:05.26\00:22:08.76
now we're go in reverse--
reverse, okay, reverse.
00:22:08.77\00:22:15.06
And just keep doing this
as much as you think, okay.
00:22:15.07\00:22:18.86
Very nice, just
backwards and forwards,
00:22:18.87\00:22:22.76
okay, very good.
00:22:22.77\00:22:26.60
Okay and do this,
I'll recommend you
00:22:26.61\00:22:28.73
do each direction
for a minute at home,
00:22:28.74\00:22:30.89
as work up to a
minute each side, okay.
00:22:30.90\00:22:33.52
That's very good. All right.
00:22:33.53\00:22:36.93
The next one,
we'll stay to our sides,
00:22:36.94\00:22:39.57
the next thing it
also engages our abdomens
00:22:39.58\00:22:43.10
and our backs, and our
thighs is an exercise like this.
00:22:43.11\00:22:48.81
You stay on your secured butt,
00:22:48.82\00:22:54.04
your foundation and you
lean back just a little bit,
00:22:54.05\00:22:57.44
you'll be doing in and out
like this, like that, okay.
00:22:57.45\00:23:04.77
In and out, in and out.
00:23:04.78\00:23:08.44
And this really
hurts your thighs.
00:23:08.45\00:23:09.60
You can take a
break if you need Tami
00:23:09.61\00:23:11.35
or Nancy, you take a break?
00:23:11.36\00:23:12.86
You don't need a break, okay.
00:23:12.87\00:23:14.15
So in and out.
00:23:14.16\00:23:17.43
In and out, very
good, just like that.
00:23:17.44\00:23:21.14
Okay, very good, that's good.
00:23:24.27\00:23:26.93
Do you feel the burn
in your thighs? Oh, yeah.
00:23:26.94\00:23:29.07
But the thighs are burning
00:23:29.08\00:23:30.33
and we haven't
even stood up yet.
00:23:30.34\00:23:32.38
Okay, the next
thing we're going to do
00:23:32.39\00:23:35.74
is actually an
exercise that I don't like.
00:23:35.75\00:23:38.70
But you know what?
00:23:38.71\00:23:39.83
It is so important and
it really works your core.
00:23:39.84\00:23:43.18
So we're going to
do this next exercise
00:23:43.19\00:23:45.55
and hope for the best.
00:23:45.56\00:23:47.49
This is call, this
is a twist of using
00:23:47.50\00:23:49.40
the abdomen
muscles on the sides.
00:23:49.41\00:23:51.18
So you're using your sides,
00:23:51.19\00:23:52.21
you'll be
twisting with your legs up,
00:23:52.22\00:23:54.13
touching each side
00:23:54.14\00:23:56.19
and we wanna go for
maybe, let's say 20.
00:23:56.20\00:23:59.21
And if we have more in
us, we'll do more, okay.
00:23:59.22\00:24:01.69
You want me to
turn, I can, I can face.
00:24:01.70\00:24:03.53
Okay, that's, that's it.
00:24:03.54\00:24:04.59
You guys can both turn
and turn to this direction.
00:24:04.60\00:24:07.03
So we can see how the
hands are going, okay.
00:24:07.04\00:24:09.29
And so it's
like this, you touch,
00:24:09.30\00:24:11.39
you don't touch your feet
down, you just keep going.
00:24:11.40\00:24:13.43
Every time one side is
one, okay, so here we go.
00:24:13.44\00:24:16.36
One, two, three, four, five,
00:24:16.37\00:24:21.35
six, seven, eight, nine, ten,
00:24:21.36\00:24:25.85
eleven, twelve,
thirteen, fourteen, fifteen,
00:24:25.86\00:24:30.62
sixteen, seventeen,
eighteen, nineteen, twenty.
00:24:30.63\00:24:35.27
Oh, that's good.
You're feeling ah.
00:24:35.28\00:24:37.93
So we did the 20,
okay. So we did 20.
00:24:37.94\00:24:40.81
And but that, that actually,
00:24:40.82\00:24:42.55
oh that's good for your tummy.
00:24:42.56\00:24:44.10
It's not a sit up but
it works like a sit up.
00:24:44.11\00:24:46.56
Okay, there's one
last thing we'll do,
00:24:46.57\00:24:49.25
let's stand up, we
can put our mats aside.
00:24:49.26\00:24:53.38
Thank you, Nancy.
00:24:53.39\00:24:55.31
And we are going to do,
00:24:55.32\00:24:56.84
I know that when were
young, we all did this.
00:24:56.85\00:24:59.55
And we'll do it
initially kind of slowly
00:24:59.56\00:25:03.02
and if we feel
like going faster,
00:25:03.03\00:25:05.13
we might go faster.
00:25:05.14\00:25:06.47
You put your
hand behind your head.
00:25:06.48\00:25:08.48
Okay, just like this.
00:25:08.49\00:25:10.54
Put your hand behind your
head and you'll be going up,
00:25:10.55\00:25:14.40
lift the knee high, lift
the knee high, lift high.
00:25:14.41\00:25:20.15
Okay, lift the knee up.
00:25:20.16\00:25:23.25
Now you don't wanna
hunch over like this,
00:25:23.26\00:25:25.33
don't do that, keep up straight,
00:25:25.34\00:25:27.04
keep the core tight,
knees really high, core tight.
00:25:27.05\00:25:34.43
And if you couldn't,
some people can actually
00:25:34.44\00:25:36.52
reach their legs, their
knees with their elbows.
00:25:36.53\00:25:42.63
I can never do that.
00:25:42.64\00:25:44.60
And for the last a
little bit, not yet,
00:25:44.61\00:25:47.16
we'll keep doing this,
the more you do of these,
00:25:47.17\00:25:49.32
you'll feel it in
every muscle of your core,
00:25:49.33\00:25:53.38
your thighs, your
back, your belly, your chest,
00:25:53.39\00:25:59.36
every muscle of your
core, you really feel this.
00:25:59.37\00:26:03.15
Okay, can we do
maybe ten seconds of fast?
00:26:03.16\00:26:09.17
Okay, one.
00:26:09.18\00:26:10.80
Did ten seconds yet?
00:26:15.94\00:26:18.00
It feels like it. Keep
it, real tall, real tall.
00:26:18.01\00:26:23.72
Good, up high, up high, good.
00:26:23.73\00:26:29.74
It's tough. The
breathing, it's tough.
00:26:29.75\00:26:31.85
Okay, very good. Wow!
00:26:31.86\00:26:36.97
And that's the core exercise.
00:26:36.98\00:26:39.00
The core muscles
00:26:39.01\00:26:40.84
are so important in
your body stability.
00:26:40.85\00:26:43.50
Actually, my recommendation,
00:26:43.51\00:26:45.94
my personal recommendation
00:26:45.95\00:26:47.79
is that you do
these core exercises,
00:26:47.80\00:26:50.10
rewind the tape,
play it over and over
00:26:50.11\00:26:53.01
and do these core
exercises once a week.
00:26:53.02\00:26:56.60
I think you'll
notice your ability to do
00:26:56.61\00:26:58.72
even household chores, gardening
00:26:58.73\00:27:01.76
and that kind of
thing a lot easier,
00:27:01.77\00:27:04.43
more efficient
and with less injury.
00:27:04.44\00:27:07.50
So let's just cool down a
little bit, we worked a lot.
00:27:07.51\00:27:11.41
And I thought let's just
do little hamstring stretch
00:27:11.42\00:27:13.66
because we really
work those hamstrings,
00:27:13.67\00:27:15.10
you felt that right?
00:27:15.11\00:27:16.56
So let's stretch our hamstrings.
00:27:16.57\00:27:18.28
Thigh one of the most
important muscles we worked,
00:27:18.29\00:27:20.70
its easy to stretch is
this muscle right here,
00:27:20.71\00:27:22.90
the hamstring muscle.
00:27:22.91\00:27:23.92
So let's just
keep pulling on that,
00:27:23.93\00:27:26.54
very nice, good, okay.
00:27:26.55\00:27:30.43
Now let's do the other one.
00:27:30.44\00:27:32.48
And keep pulling on that, okay.
00:27:37.27\00:27:39.09
Let's just kick
it out a little bit.
00:27:39.10\00:27:42.20
I really hope that you have
enjoyed these exercises today,
00:27:42.21\00:27:45.86
these core exercises
that you'll find them useful.
00:27:45.87\00:27:49.78
You can slow them down,
do that at your own pace.
00:27:49.79\00:27:52.22
But regardless my prayer for you
00:27:52.23\00:27:54.58
is that you have great health.
00:27:54.59\00:27:56.16
In fact, that you
have fabulous health
00:27:56.17\00:27:58.29
and may Gold
bless you throughout
00:27:58.30\00:28:00.56
this entire day and this week.
00:28:00.57\00:28:02.99
Thank you for
joining us. Good bye.
00:28:03.00\00:28:05.16