Body and Spirit

Exercises For Women

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Susan Santos, Tammy Larson

Home

Series Code: BAS

Program Code: BAS000042


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:09 Be sure to consult your physician before
00:10 beginning any exercise program.
00:15 For you ladies, we have a special program coming up.
00:17 You want exercises designed to help your hips and thighs.
00:20 Stay tune for Body & Spirit, coming up next.
00:51 Hello, I'm Dick Nunez, Wellness Director of the Black
00:54 Hills Health and Education Center.
00:55 Welcome to Body & Spirit.
00:56 Today we're gonna be talking about
00:58 hips and thighs in training.
01:00 An area that's really, focused on by many women.
01:02 They want to have really toned thighs and really toned hips.
01:05 They don't wanna have things just
01:07 go on them as they get older.
01:09 And the Bible tells us where to present ourselves
01:11 as a living sacrifice only acceptable to God.
01:14 And you know when people feel like
01:15 they're too flabby or not toned enough,
01:17 they don't feel good about themselves.
01:19 When you look at the physiology of the body,
01:21 the lower body is designed to help keep us going,
01:23 keep us moving, help us to bend down, all sort of things.
01:27 But the body fat that collects there is simply
01:30 a matter of lack of activity or eating too much.
01:34 So as we train the body,
01:35 we wanna train it as a whole.
01:37 And we look at the hip area,
01:39 there's a lot of intricate muscles in there,
01:41 just in the hips alone,
01:42 that's where we call the six deep lateral rotators.
01:44 Then at the gluteus maximus area,
01:46 we have the gluteus maximus,
01:48 gluteus medius, gluteus minimus.
01:50 And then I have some women say, "That's what I want.
01:52 I don't want a gluteus maximus anymore.
01:54 I wanna gluteus minimus.
01:55 So there isn't too much we can do as far as
01:57 getting rid of the gluteus maximus totally.
01:59 But we can certainly help to cause
02:02 a systemic affect of fat metabolism throughout the body.
02:05 So we'll go over some exercises today
02:07 that will help tone the hips and thighs.
02:09 And so I think we're ready to get started now.
02:11 And helping me out today will be, Susan and Tammy.
02:17 And since this program is designed for hips and thighs,
02:21 instead of starting with the upper body like we usually do,
02:24 we're going to start with the lower body.
02:26 So just to warm up, we're just gonna step our legs
02:30 a little bit and just get the circulation going.
02:34 Remember stretching is not really warming up.
02:36 Stretching is just stretching.
02:37 So we just wanna get some blood flowing into our legs.
02:41 And so we'll pick them up a little bit
02:44 and we'll speed it up. Good.
02:48 Now we'll go little faster.
02:53 And faster still.
02:56 Okay, now slow it down.
02:59 Now speed it up.
03:05 Good, 10 more times.
03:07 There's one, two, three, four, five,
03:11 six, seven, eight, nine, and ten.
03:17 Good, okay. Now we're gonna do
03:20 is we're gonna step out to the side
03:23 and we're gonna bend over the leg.
03:26 Now we're gonna shift the other direction.
03:29 Now back. It's working inside the thigh,
03:34 along with working the quadriceps as we bend into it.
03:44 Okay, let's go 10 more each side.
03:49 There's one.
03:54 And two.
03:58 Three.
04:01 Four.
04:05 Five.
04:09 Six.
04:13 Seven, eight, two more.
04:19 Nine, last one. And ten, good.
04:23 Okay, now what we're gonna do
04:27 is we're gonna do some squats.
04:29 And we're gonna just do some repetitions.
04:32 Important thing with squatting as you want to have your feet
04:35 apart just little wider than shoulder with.
04:38 Toes turn out slightly.
04:40 And the important thing is not to push
04:43 your knees over your feet,
04:44 but you want to sit back into your squat,
04:46 the knee should stay stationary over the feet
04:48 and the movement is going back with the hips, okay.
04:51 So cross your arms, let's squat down.
04:54 Let's just do repetitions, up and down.
04:57 And down. Good.
04:59 Now squatting is one of the best
05:01 overall leg and hip exercises
05:04 By pushing the hips back,
05:06 we give a good isolation to that.
05:10 Good. We're gonna do 20 of these.
05:14 This is number seven and eight and nine, good.
05:23 Keep it going, ten,
05:26 eleven, twelve, excellent.
05:31 Now we can vary squats by making them slower.
05:36 As far as depth goes, we wanna do it.
05:38 I know more than toward the femur
05:40 or the upper leg bone is parallel to the ground.
05:43 Okay, I think we got five more to go.
05:49 And three more.
05:55 All right, good.
05:56 Now another exercise, it's excellent
05:58 for the hips and thighs, is lunges.
06:00 So we're gonna do is, we're gonna step out and then back.
06:03 Then you gonna switch off. Okay, let's across it--
06:07 Put the hands on the hips here.
06:08 Okay, now step out, down, now back.
06:12 Okay, switch. Good.
06:16 You wanna do 20 on each side.
06:21 So we're gonna call that two.
06:26 And three. Now lunges have the ability
06:29 to cause a lot of soreness.
06:31 So we wanna be careful how hard
06:33 we go on these or how many we do.
06:36 As moving to advanced exercise.
06:38 So if you're just a beginner,
06:40 this might not be the best exercise for you.
06:43 Or if you do it you might not wanna go down very deep. Good.
06:55 We're on about 10 now. How many? 20.
07:03 Okay, this is number 11.
07:06 Now you can use weights while you do this.
07:08 If you hold weights on your, in your hands.
07:10 You can add to the resistance.
07:14 But for beginners, especially
07:16 just your body weight is gonna be plenty.
07:21 Okay, we're on number 15 now.
07:26 And five more.
07:31 There's one,
07:35 and two,
07:40 and three,
07:42 two more times, and four, last one.
07:52 I used to have, show it.
07:54 Okay, lay down on your sides there.
07:57 We're gonna get a hold of an ankle
07:59 and stretch with quadriceps.
08:05 Okay, nice steady pull.
08:07 You pull back for about 10 to 15 seconds.
08:09 And let's go five more seconds.
08:12 Four, three, two, one, okay, over on the other side.
08:24 Okay, good, pull.
08:28 And let's go ten more seconds.
08:30 Nine, eight, seven,
08:33 six, five, four, three,
08:37 two, one, okay.
08:39 Laying in that position now, put the leg back out straight.
08:42 Okay, we're gonna raise the leg out to the side,
08:44 good and then back down.
08:48 Okay.
08:51 This is gonna work the abductor muscles,
08:54 also working in the deep lateral rotators,
08:57 and also working in the gluteus maximus area.
09:00 When we do the side lunges,
09:02 we get some effect of the abductor muscles.
09:05 So now we're doing the opposite of that
09:06 we're doing the abductors.
09:07 Abduction will be taking away
09:10 or moving away from the central line,
09:11 where abduction is bringing into the center.
09:16 Good, keep it going.
09:21 Remember whenever you train,
09:23 actually the slower you go,
09:25 the more, fast twitch fibers you work.
09:28 Or if you do it very fast, you're gonna
09:30 work the slow twitch fibers.
09:31 Fast twitch fibers are the larger muscle fibers
09:33 and the stronger muscle fibers
09:35 and also the ones that are fastest to fatigue.
09:42 Okay, let's go 10 more.
09:44 One, down and up, two and up, three, good and up,
09:51 four, up, five, up,
09:56 six, up, seven, up,
10:01 eight, two more, up, nine, up, ten.
10:06 Up on the other side.
10:10 Okay.
10:15 Always important to keep the body balanced.
10:18 We wanna work every aspect we can.
10:20 Again, we're focusing today on the hips and thighs.
10:25 Remember no matter how much exercise we're doing here
10:28 without some aerobic exercise
10:30 and some modifications of the diet.
10:34 No matter how firm we make the muscles underneath,
10:37 the fat will to be covering
10:39 and it still not gonna have the desired affect
10:41 that most people are going to want.
10:43 But as we do regular exercise,
10:46 fat metabolism is gonna happen throughout the body.
10:48 Fatty acids are going through the body
10:49 all the time looking for working muscles.
10:52 And the biggest problem we run into
10:54 is just quite lack of activity.
10:57 Okay, 10 more.
11:02 Good, and up, and up, feeling those, good.
11:10 That's what we wanna hear, four more.
11:13 One, two, three, four, okay.
11:21 I want you on your hands and knees now.
11:27 Okay, now lower yourselves down to your elbows.
11:30 Okay, now we're gonna do pushups.
11:32 So you're just gonna go down into your elbows,
11:33 keep your knees bend, okay, get up back up
11:35 so you're back on your hands and knees
11:36 except you're on your elbows.
11:38 Okay, try to get your knees little closer
11:40 up to your shoulders, Tammy.
11:41 Good you too, Susan, up little closer.
11:44 Okay, now pull one leg out, straight.
11:46 Okay, now we're gonna raise it up, now down.
11:51 Good and up, and down. Good, up.
11:56 This one's focusing on the gluteus maximus.
12:00 Good and up. We're gonna do 20.
12:08 Good, up, seven,
12:11 eight, nine, ten, eleven, good.
12:18 The leg straight, twelve, thirteen, fourteen, fifteen,
12:25 good, sixteen, seventeen, eighteen,
12:31 nineteen, one more, hold it up.
12:35 And now bounce it up, up, 10 times,
12:37 two, three, four, five, six, seven,
12:42 eight, nine, ten, good.
12:45 Switch. Okay, 20 times again.
12:50 Raise your leg up, good.
12:52 And up, and up, keep it going, good.
13:07 Very important to focus on the muscle you're working here.
13:09 So we want a good stimulation of gluteus maximus.
13:12 And focus hard on what muscle you're contracting.
13:18 Five more times.
13:20 Okay, now hold it up.
13:26 Now bounce it up 10 times.
13:28 One, two, three, four, five, six,
13:33 seven, eight, nine, ten, okay,
13:37 put the other leg back out straight again.
13:39 Okay, now what you're gonna do is you're gonna
13:41 curl that leg, flex the knee, good.
13:43 And out and back. Good, we can do that 20 times now.
13:48 It's three, this is focusing on the hamstring.
13:52 But it'll still get some gluteal effect as well
13:54 because gluteus maximus should be tired already
13:57 from doing the other exercise we've done. Good.
14:02 Curl, good. Keep going.
14:10 And eight more.
14:11 One, two, three, four, good,
14:19 five, six, two more, seven, last one,
14:24 eight, other leg out.
14:27 Okay, curl it, good.
14:33 Do 20 of these again,
14:34 focusing on the hamstring.
14:39 You can use ankle weights on this if you want.
14:41 I would never advise jogging with ankle weights
14:44 because you're gonna seriously hurt your knees.
14:47 But for an exercise like this
14:48 an ankle weight would be just fun.
14:52 Good, keep going. It's nine, ten, ten more.
14:58 One, two, three, good,
15:03 four, five, six, seven,
15:09 three more, eight, nine, last one, ten, good,
15:15 hold back, sit down facing me.
15:20 Okay, go and sit down, just put your legs out,
15:23 two legs apart a little bit.
15:25 Okay, you're gonna reach one leg to the other.
15:27 Okay, you're gonna reach out
15:28 and stretch your hamstrings out.
15:29 So reach and grab that ankle, okay.
15:32 Good, and just feel the pull.
15:39 Okay, hold that 10 more seconds.
15:46 Five, four, three, two, one, okay, switch.
15:54 That looks like a tough one for you there, Susan.
15:56 Yeah? Okay, nice steady pull, ten more seconds.
16:05 Five, four, three, two, one, good.
16:11 Okay, now let's come up on the feet.
16:16 Whenever we do the body,
16:17 we still wanna do the overall body.
16:19 Did you feel your hips and thighs
16:21 on that exercise routine? How about you?
16:23 You feel your hips and thighs.
16:24 Okay, excellent, that's what we wanted.
16:25 Okay, so let's do some upper body.
16:27 What we're gonna do that is we're just gonna
16:29 press our palms together hard and we're gonna rotate,
16:32 we're gonna push out, keeping the tension on and draw back.
16:36 And push out and draw back, good.
16:39 Push out. Excellent, okay, keep it going.
16:52 Okay, let's do 12 more.
16:59 You've to keep that tension on all the way.
17:01 The harder you push, the more you get on.
17:05 We're down to six more.
17:14 Two more.
17:18 Okay, now rotate back to the prayer position.
17:20 Now push one side, then the other, good.
17:25 Put tension on your hands.
17:27 You should be able to feel the chest muscles.
17:34 You keep the bodies straight and erect as possible.
17:36 Just move the arms.
17:42 Five more each way.
17:52 And two more.
17:56 Okay, good.
17:58 All right, now we're gonna stretch the chest
17:59 by just laying back
18:04 and bring it across.
18:09 And back again, and across.
18:20 Okay, we're gonna do the upper back now
18:22 We're gonna do this by taking one
18:24 one arm pulling back then drawing out.
18:28 We'll do that 20 times.
18:34 We'll be providing the wrist resistance for ourselves.
18:37 And give yourself resistance both in and back.
18:43 Okay, let's do 12 more.
18:48 And 10 more.
18:58 We're down to our last five.
19:00 There's one, two,
19:04 three, four, and five.
19:09 Okay, switch it over. Okay, again pull.
19:15 A steady range of motion,
19:17 very important muscle group,
19:18 when we do this, we wanna focus on squeezing
19:21 the scapular back and pulling way out.
19:29 Think of it like sawing.
19:36 Okay, let's go 10 more.
19:40 One, two, three, good,
19:45 four, five, six, seven
19:53 eight, two more,
19:55 nine, and ten, good.
19:59 Okay, let's stretch those muscles.
20:01 We're gonna reach up over the head.
20:02 Get a hold on elbow and pull.
20:08 And 10 more seconds.
20:11 Give a nice steady pull.
20:13 you don't wanna bounce your stretches at all.
20:15 Five, four, three, two, one, switch.
20:22 Again nice steady pull.
20:27 Ten more seconds.
20:31 Five, four, three, two, one, relax.
20:37 Okay, now we're gonna put the arms out.
20:39 We're gonna work the shoulder area.
20:41 We're gonna do this by doing some arm circles.
20:44 It's an excellent way of getting all the muscles
20:46 that made your shoulder area work.
20:48 Now let's go bigger.
20:54 And now smaller.
20:58 And bigger.
21:03 And smaller.
21:05 Now let's go the other direction.
21:09 This will take us a couple of minutes to get
21:11 to a nice fatigue point that we're looking for.
21:15 Okay and let's nice and small again.
21:18 Now if you have to put your arms down,
21:19 now it's fine, except for the ones behind me,
21:23 they better not do that.
21:25 And I can see them so they shouldn't. Okay, reverse it.
21:30 And reverse it back again.
21:33 By changing directions, we just add more stimulus
21:35 back to the front again.
21:37 And let's go bigger.
21:38 Changing speed, changing size, it all works
21:41 to put a little more intensity to the exercise.
21:43 Okay, small.
21:47 Okay, and reverse it again.
21:53 And reverse it again.
21:56 Oh, starting to get to the good part.
22:01 And reverse it again.
22:05 Keep circling it.
22:07 We're almost ready for our hold.
22:11 We'll start our hold in 10 more seconds.
22:14 Back to the front again.
22:18 All right, try and hold this for 30 seconds.
22:22 Oh, okay, and pull.
22:25 Just plant them out there and don't let them back.
22:27 Good, there's five.
22:34 And 10.
22:36 When we put the arms down,
22:37 there'll be a great sense of relief.
22:39 Pull those arms up little higher.
22:40 There we go. There's 20.
22:44 One, two, three, four, five, six,
22:50 seven, eight, nine. Oh, yeah.
22:57 I always feels good when we put them down
22:59 Okay, let's stretch those arms.
23:00 Pull them over to the side.
23:06 Okay, five more seconds.
23:07 Four, three, two, one, and switch.
23:16 And hold for 10 more seconds.
23:19 We don't wanna bounce our stretches at all.
23:21 We always wanna hold them very steady, consistent pull.
23:25 Three, two, one, relax.
23:30 Okay, let's turn our head to the side
23:32 and just stretch the neck little bit.
23:36 And turn.
23:40 And turn.
23:44 And turn.
23:51 And turn. Good.
23:53 We're gonna do a little bit of combination bicep tricep.
23:56 We're gonna curl the arms up.
23:59 We're gonna turn over and press down.
24:01 Now curl up and press down.
24:04 And when we pressed down,
24:06 we wanna actually turn our thumbs in
24:09 to accentuate the contraction of the tricep,
24:11 when we come up we're turning our thumbs out.
24:13 So in and out, in and out, good.
24:19 We're rotating as we come up.
24:25 And we go down, flexing the tricep hard. Good.
24:30 Even with no weight, you should still be
24:32 able to feel the muscles contracting.
24:36 Keep the elbows in at your side.
24:40 The elbows stay in one place.
24:43 And just the movement area for the arms.
24:47 Good. We're gonna do nine more.
24:52 That's one, two, and three, good,
24:58 keep tightening apart as you go down.
25:00 Four, five,
25:05 six, seven,
25:08 two more, eight,
25:11 last one, and hold that contraction.
25:15 Flex your triceps hard. Flex, flex, 10 more seconds.
25:20 Two, three, four, five, six,
25:25 seven,eight, nine, and ten, good.
25:30 Now we're gonna put our hands behind the back.
25:32 We're gonnablow out. Bend over with the waist.
25:36 Up, keep the abdominal crunched then lay back.
25:40 Now blow out, over, up, and lay back.
25:47 Blow out, over, up, lay back.
25:53 Blow out, good, keep it going.
25:59 Blow out and back, good.
26:05 Bend and back.
26:13 Again, move back, good.
26:21 We're gonna do 10 more.
26:25 It's one, two,
26:32 three, good.
26:33 Make sure you contract the abdominal each time.
26:36 Four,
26:39 lay back, five,
26:42 six, seven,
26:49 eight, nine,
26:53 last one, and ten, good.
26:57 All right, let's do a cool down by
27:00 just doing some trunk rotation.
27:02 And turn,
27:05 and turn, good.
27:13 And we'll do five more.
27:17 It's one, and two,
27:24 and three, four, last one, and five.
27:32 All right, ladies, thank you very much.
27:36 There's no special secret to training hips and thighs.
27:39 We simply wanna get into a good regular
27:41 exercise program and do it for the right reason.
27:43 Remember, Philippians 4:13 says,
27:45 "I can do all things through Christ
27:47 who strengthens me."
27:48 God bless you and we'll see you next time.


Home

Revised 2014-12-17