Body and Spirit (New)

Balance Ball / Abdominal Workout

Three Angels Broadcasting Network

Program transcript

Participants: Andi Hunsaker (Host), Nancy Diaz, Tami Bivens

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Series Code: NBAS

Program Code: NBAS000031


00:01 The following program is designed
00:02 to demonstrate simple workouts
00:03 that you can use to improve your health.
00:06 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Come join us on Body and Spirit,
00:13 because we're going to have a ball.
00:38 Hello, welcome to Body and Spirit.
00:41 I am your host, Andi Hunsaker.
00:43 I'm a physician from Boston
00:45 and I have two friends joining me today.
00:47 On my right side is Tami Bivens,
00:49 a mother of three from California.
00:52 On my left side, joining us from Portugal,
00:55 is my great friend Nancy Diaz, mother of two.
00:58 And we'll be today exercising on the ball.
01:02 Hence we have a ball. We'll do abdominals mostly,
01:04 but again I'd like to begin with a text
01:07 before we get going into the exercise.
01:09 And this text today is taken from Psalm 92, verses 1 and 2.
01:13 It says, "It is good to give thanks to the Lord
01:17 and to sing praises to your name, oh most high,
01:21 to declare your loving kindness in the morning
01:23 and your faithfulness every night."
01:26 Praise the Lord for that text.
01:28 Now today, what we're going to be doing
01:29 is doing some abdominal exercises on the ball.
01:33 We're doing this just for variety.
01:35 Many of these you can do on the floor.
01:38 Now if you have difficulty doing abdominal exercises,
01:41 sit-ups, etc, because you have,
01:43 sort of deep arch in your back as I do.
01:46 If you're using the floor take a full size bath towel
01:49 and roll it up and lie down on that
01:51 if that's too much for you
01:53 then you can make it a smaller towel, etc.,
01:56 and that will be able to help you.
01:57 But right now, we're gonna do warm up on the ball.
01:59 We're gonna take a seat on our balls
02:04 and we're gonna just bounce on the ball.
02:06 And if you never used a ball before
02:08 you might just want to recognize that the ball is your friend,
02:11 it might pitch you off, but that's all right.
02:13 Just get right back upon it like a horse.
02:16 So we just gonna bounce.
02:17 Just gonna bounce on the ball
02:19 and then we'll move to the right
02:21 and we'll move to the left, good.
02:23 Just move to the right.
02:25 See you will not fall off, okay good.
02:28 Now what we're gonna do is we gonna
02:30 move our legs out and in so out and in.
02:34 Two times and in, out and in, out and in.
02:40 Nice bouncy ball. Now I know,
02:42 I've seen several people at work
02:44 with these balls at their desk.
02:46 So, while you're at work you can also do a lot of exercise
02:49 that's good for you.
02:50 All right now lets get your arms going also.
02:52 We'll just begin with your arm to the leg to the right
02:55 and arm out. Arm out, good,
02:58 we'll just stretch those muscles that we're gonna be using.
03:01 These muscles that we're stretching now
03:02 all are oblique abdominal muscles
03:05 and we don't want to strain those
03:07 so we want to stretch them well.
03:09 So we're stretching our oblique
03:10 abdominal muscles right now. Very good.
03:15 And just stretch those and stretch them.
03:20 Great, very good.
03:21 Now we're gonna do something we've not done much before
03:26 and I've not done much myself.
03:28 We're going to sit on our balls,
03:29 we'll face this direction.
03:32 Good, so now let's walk forward we count for eight.
03:34 We want to travel one, two, three,
03:37 four, five, six, seven,
03:39 oops I'm-- well let's go back
03:41 three, four, five, six, seven.
03:43 Good, again one, two, three, and tuck your abs in,
03:47 tuck your abs in and back two, three, four,
03:50 again you're really using your abs.
03:52 Using your transversalis muscle
03:54 and your oblique's, as we're walking forward.
03:57 Stay on your balls, very good.
04:00 Very good, excellent. Good.
04:03 Now, what we're gonna do stand behind your balls
04:06 and we're gonna put our legs apart like this
04:10 and we're gonna just stretch our backs.
04:12 Because that's one thing that gets very over extended
04:15 when you do sit-ups,
04:16 so we're gonna sit in the-- sit behind the ball
04:19 and we'll just roll the ball forward
04:20 and stretch your back.
04:23 And then bring it back and roll it forward again.
04:28 And just stretch your back.
04:29 That should feel extremely good.
04:32 And then bring it back
04:34 and then we'll just stretch it out again.
04:37 And then back, last time.
04:40 And then we're gonna do another back stretch, very good.
04:45 Again, we'll just roll the ball,
04:47 but put the right hand in the ball
04:48 we can go this direction and put the arm up.
04:51 So roll the ball up and look up towards the sky.
04:56 And then come back to the other side
04:57 and just put a nice long stretch there.
05:01 And come back again the other side.
05:03 Nice long stretch.
05:05 And that should stretch the back out nicely.
05:09 Next up, very good.
05:13 And last one, next up, good.
05:18 Next up we're gonna do abdominal crunches.
05:22 So, let's take a seat on our balls
05:24 and we'll roll forward on the ball
05:27 to about the middle of your back.
05:29 Now I'll tell you something before we get moving.
05:32 If you stay up here, it's little bit more difficulty,
05:35 if you come further down its much more easy.
05:37 So, just find the position that's best for you
05:39 and we'll just do about 20 or 25 of these.
05:43 All right, so let's go ladies.
05:45 One and we'll count about 25
05:49 and make sure that you tuck your gluteus in,
05:52 that your legs are parallel to the floor.
05:55 You tuck your abdomen, squeeze your abdomen.
05:58 You don't wanna do these flabby.
05:59 So, I'm gonna check on my friends
06:03 to make sure they're not slacking.
06:04 I particularly I can't see Tami.
06:06 Oh, you're actually working. Yeah.
06:07 I like sitting around and kind of bossing
06:09 everybody around. You're good at it.
06:11 May be I'll kind of get--I'm good at it?
06:12 Yes. Thank you, my dear,
06:13 you've known me long enough to know that, right?
06:15 We'll keep going. What number we're, Nancy?
06:17 Twenty two. Twenty two,
06:19 oh, twenty three, twenty four, twenty five, good.
06:23 Now, before we move on we'll stay in this position,
06:26 we'll do a twist, all right?
06:28 So we'll take our right shoulder to the left,
06:30 and we'll do 25 and 25 on the other side.
06:32 How is that? Good.
06:33 Let's go. All right,
06:34 lift the shoulder up off the ball
06:35 and lift the shoulder off the ball.
06:37 We'll alternate, just alternate.
06:41 Good, so we'll do 50 total of these, all right? Very good.
06:48 Make sure you maintain good position on that ball.
06:52 And if you get tired just stop and support your neck
06:55 because that can be a very big problem.
06:57 If you finish doing your sit-ups,
06:59 at night for example, and you have neck pain
07:02 just put another towel under your neck
07:04 in the curvature of your neck
07:05 and that will make your neck pain disappear on total,
07:09 in a few days. Very good.
07:12 All right, now we'll just drape ourselves
07:16 over the ball and just roll backwards and relax your neck.
07:21 Relax your neck it's little tense.
07:24 Good, that feels good. Does not feel good?
07:27 We can stay here all day, huh? Yeah.
07:29 And that's what you do when you want
07:30 if you've a lot of neck pain,
07:32 we're doing these then they just slowly come back up,
07:35 hold your neck up and now we'll our elbows
07:37 and we'll bring them together
07:38 and hold it for four seconds and come back out.
07:41 Okay, so hold it there,
07:42 now bring-- bring your abdomen up
07:44 and hold the elbows close together for four seconds
07:48 and release and go back down.
07:50 Up, hold for four seconds two, three, four,
07:54 and out and go back down.
07:57 Up again bringing the elbows together
08:00 and hold it for four seconds, good and back down.
08:03 Let me check on my friends, let's see Tami.
08:06 Very good, I've nothing to say to you. Nor you.
08:10 I guess I can't have any excuse
08:12 for just sitting on the ball idle
08:14 so I'll get back to you.
08:16 Now, I get--how many are we doing now?
08:18 Eight. Eight? That's all?
08:20 Eight of the four. Eight of the--
08:23 all right let's get to,
08:25 four seconds hold down, down again, and up.
08:31 And back down and squeeze those elbows together,
08:34 just squeeze your abs, squeeze your abs.
08:37 Very good, and squeeze your abs.
08:40 Very good. Now, let's roll up on our balls,
08:44 we'll sit on our balls
08:46 and we'll just stretch a little bit,
08:49 because that will get our backs--
08:50 let's stretch our backs this way and just stretch hold it there.
08:55 And good and hold it here, very good.
08:59 Now remember those walking out that we did?
09:01 Yeah. We'll be doing eight of those,
09:04 as quickly as we can.
09:05 All right, let's go out and tuck your arms--your abs.
09:09 Squeeze your abs tight, squeeze your gluteus,
09:11 we're gonna walk out and back eight times.
09:13 Let's go. One, the first one and tuck your abs,
09:17 don't just walk keep your abs nice and tight.
09:20 That's one. Here's the second one,
09:22 keep your abs nice and tight.
09:24 Here's the other one. That was three, right?
09:27 Yeah. Four, very good.
09:32 Back and here's five.
09:35 Keep your abs nice and tight and engage your core.
09:39 Don't just roll out and hope for the best.
09:42 And engage your core.
09:44 Your core is all your abdomen muscles and your gluteus.
09:51 Engage everything squeeze, squeeze, squeeze as you go.
09:55 What's that? Eight.
09:56 Eight? Yeah.
09:57 Very good. All right let's stand behind the ball
09:59 and we'll stretch our backs.
10:01 Well, we're going to actually we kneel, I'm sorry.
10:04 And we'll just take the ball
10:05 and we'll roll it out in front of us.
10:06 Just roll it out and just stretch your back.
10:10 Feel that nice stretch.
10:13 All right. Oh, that's feels good.
10:16 And come back again and just roll it out.
10:23 Very good. Excellent.
10:26 Now we're gonna do something
10:27 that's going to--quite a bit of maneuvering.
10:32 We're gonna lie, we keep our knees on the floor,
10:34 we're gonna put our arms over the ball and our legs out.
10:40 Now, when I'd done this before it's worked perfectly,
10:42 but I've been on carpeted floor,
10:45 so we could have a little comedy going here,
10:47 but I hope not. And the aim of this exercise
10:50 is to lift your shoulder up off of your, oops,
10:55 we'll get state of stable here the floor is quite slick.
10:59 So, if this works I'll be very happy.
11:01 All right and then the thing
11:02 is just lift your waist up like this.
11:05 And you'll have to come up very high.
11:06 Just lift your waist up
11:08 and if you can get your arm up that's good.
11:10 The important thing is have that have a slick floor,
11:12 that's the first part of it.
11:14 How stable are you there, Nancy? Good. I'm all right.
11:16 It's slippery. The floor is nicely polished.
11:19 One other thing that you can do
11:20 is just leave your arm like this
11:22 and just lift your arm up as possible.
11:24 So, the floor is too slick, we'll just modify.
11:26 So, let's pick your waist up and try and make a pinch here,
11:29 just as pinch as you can
11:31 and all the way out and pinch it. And pinch it.
11:35 If the floor was not quite so slick
11:36 we could do a very wonderful job for you.
11:39 But--so we're modifying.
11:41 It's called and--the idea though is to take both of your hands,
11:45 keep going girls, behind your head
11:47 and just rock up like this one foot in front of the other
11:51 and you'll be nice and stable that way.
11:53 But if you've to modify or the floor slick
11:56 put your hand down. How many is that?
11:59 Nancy, you counting? About 10.
12:01 Oh 10, good. At least.
12:03 And you should feel a nice pinch here when you do that.
12:05 A nice pinch, good. A nice pinch.
12:09 All right, let's change to the other side
12:13 and then we'll stretch that side out.
12:15 We should feel it there in your trans--
12:17 in your oblique muscles
12:19 and that's what you're working here.
12:20 Because when you do your abs
12:21 don't just do the transversalis muscles
12:24 and the rectus muscles.
12:27 We're gonna do all the oblique's.
12:29 So again you drape, let's see if my--is less slick.
12:32 No, it's still is slick as ever. Yeah.
12:34 It's like a nice landslide here.
12:36 Okay, so stick your legs out
12:39 and keep your arm down on the floor,
12:40 put one up and then as best you can
12:45 and up, and up,
12:50 and make sure your legs are wide enough apart
12:51 if you've good stability.
13:00 Good. All right,
13:05 now what we'll do is we'll just sit on the ball
13:07 again and stretch that side
13:09 and then we're going to do some maneuverability.
13:14 So we'll just, again, just stretch that side.
13:18 Go off to the side like this the other side.
13:23 Now we're gonna--next up we're going to sit on our balls
13:28 facing this direction and we're gonna roll out
13:32 and lift our abdomens up and hold leg out, all right?
13:37 So we'll just walk out, just walk out--place the back
13:40 your back on the ball and just hold one leg out.
13:44 And that engages your core naturally.
13:46 All right, next leg, hold up there good, good.
13:51 And then we'll see if we can do for eight seconds.
13:55 All right, very good.
13:58 Excellent. Very good.
14:05 Okay, now we'll hold the next one for eight seconds,
14:08 all right. Okay.
14:09 Get nice and stable eight seconds.
14:11 Let's see. One, two, three, four, five, six, seven, eight.
14:18 We did it. Next side, all right, one, two, three, four,
14:26 five, six, seven, eight,
14:31 nine, ten, good. Good, good.
14:33 Very good. All right, very good.
14:35 Excellent. Now we're gonna sit--kneel behind our balls
14:40 and we're gonna roll on our abdomens on the ball.
14:44 We're gonna roll forward
14:47 and we're going to do a bit of balancing.
14:51 So we're gonna roll forward
14:54 and I'm not gonna tell you what's gonna happen next
14:57 because then we won't want to do it.
14:59 You know, some people can do this with having all the legs
15:01 up off the floor, but first we'll do just two legs.
15:04 with one arm and one leg.
15:06 So we'll go with our right arm up and left leg up.
15:09 Hold that there.
15:10 Can you feel your core engaging?
15:12 Engage your core, change legs to the other side.
15:16 I'm weaker on one side than the other, okay.
15:20 Again, hold it there, hold it there.
15:25 Change sides.
15:27 Good, hold it, hold it.
15:31 Next side, hold it.
15:35 Good. And you know, if you squeeze
15:38 your abs together, squeeze your gluteus,
15:40 you'll have much better success
15:42 in staying on the ball in this position.
15:44 Squeeze your abdomen, squeeze your gluteus,
15:46 and you'll stay on the ball very nicely.
15:49 Good. Let's roll back and give the abdomen a little rest
15:53 and just breath in and out then we're gonna take
15:56 three limbs or four limbs off the ball.
15:59 All right, the abdomen is ready to go.
16:02 Let's roll forward again on the ball, all right.
16:06 This time we're going to take, we're gonna leave
16:10 one leg on the floor, some of you can take all four limbs
16:13 one leg on the floor and both arms.
16:15 All right, let's do it. Good.
16:20 Now, the other leg, try and do the other leg.
16:23 May not last as long, but this will be a one sided.
16:25 One leg off the ground.
16:27 Very good. And the other leg off the ground.
16:31 Superman. This is one, good.
16:35 Sorry, Tami. It's all right. All right, another one, good.
16:41 One more time, good.
16:45 Again, just try and engage the core.
16:47 I know when I forget that's when I roll around.
16:50 Very good. Now, we're going to just pulse
16:55 our chest up off the ball.
16:59 All right so for that we'll roll forward again
17:01 and just give your abdomen a little rest.
17:04 We'll roll forward again on the ball
17:07 and we're just gonna come up.
17:08 We'll go like this both legs on and come up.
17:11 Like this, come up.
17:14 We'll do this for about 20 times.
17:17 Four, good, good, engage your core.
17:22 That's six, I think,
17:24 and seven, eight, nine, ten.
17:31 That's a lot, huh?
17:32 Eleven, twelve, thirteen, and fourteen,
17:40 good, only six more.
17:42 Wow, good.
17:45 Concentrate, three more,
17:47 18, and 19, and 20. Excellent.
17:53 Roll back and we'll stretch our backs again, we need it.
17:56 All right, just stretch out nicely there,
18:01 stretch out, stretch out.
18:06 That feels good.
18:07 We can just stay for the rest of the time.
18:09 Yeah. But, no, we've got planks to do.
18:12 All right, so first of all we'll just stay right here,
18:16 we'll practice this by taking--putting our arms
18:18 on the ball like this.
18:20 And we're gonna just roll the ball forward.
18:22 All right, so roll the ball forward,
18:24 just little bit and bring it back.
18:27 Forward and bring it back.
18:31 Forward and bring it back, forward.
18:37 Now what we're going to do
18:38 is roll forward just a little bit,
18:42 place our arms or elbows on the ball,
18:45 get a good grip, and again the floor is slick
18:48 we may have to use our mats
18:50 but we'll see if we can do without the mats.
18:51 And dig in your toes
18:54 for a plank and just hold there.
18:56 Hold for a few seconds,
18:59 good, bring your knees down and bring it back.
19:02 Engage your core when you do this, otherwise you'll fall.
19:05 All right, dig your elbows in,
19:07 dig your toes in, come up, and back.
19:11 Let me just show you what that looks like on a side view.
19:14 Girls you can keep going.
19:17 See just bring your arms--dig them in
19:21 and then bring your body up and then bring it back.
19:27 Out, put your toes in, knees down, and bring it back.
19:34 This is very, very good
19:35 for your--all your muscles in your body.
19:39 All your muscles in your body.
19:41 Very good. Again, good,
19:47 the floor is holding for us, that's wonderful.
19:53 All right, and bring it back.
19:59 All right, very good.
20:03 Excellent. Now we're going to lie on the floor,
20:06 we'll get our mats and we're gonna do a couple
20:10 of exercises on the floor
20:16 and we'll turn sideways for you.
20:22 And it's important that you don't slip.
20:25 And we're gonna do is first of all lying down.
20:27 Need to keep your core nice and engaged as we do this.
20:32 We're gonna lie down, we're gonna hold the ball up
20:36 above our heads and we're gonna go center
20:38 and then off the side not moving our body.
20:43 All right, so bring the ball up above your head,
20:46 just lie down on your mat.
20:49 All right, and we just take it--go to the right.
20:52 Just roll over with the ball to the right, engage
20:54 your core, and to the left engage your core.
20:58 Up again over to the side, and up again and over to the side.
21:03 Engage your core.
21:05 Your body shouldn't be moving too much,
21:06 just need to tuck your abdomen in and squeeze your gluteus.
21:13 Squeeze your gluteus and squeeze the ball as you're doing this.
21:17 Squeeze the ball, squeeze the ball.
21:22 Very good, we're gonna do the same thing
21:23 sitting up in just a moment.
21:26 This may not look like a lot of exercise,
21:28 but sitting up believe me if you're doing it correctly
21:30 you're squeezing the ball and squeezing your gluteus,
21:33 and squeezing your abdomen.
21:36 Remember to breath.
21:38 If you don't breathe you'll turn blue.
21:41 All right, we'll do four more.
21:46 One and two
21:50 and three and four.
21:54 Good. Now very carefully come up
21:58 and we're gonna just sit down.
22:01 Sit nice and flat with your legs out straight.
22:06 Make sure your hips are stable, your feet are stable.
22:09 No movement, we're gonna do the exact same thing.
22:12 We're gonna turn as far as we can.
22:14 All right so take that ball out in front of you squeeze it,
22:17 squeeze it and come over to the side,
22:20 and back to the center and over to the side.
22:23 Stable hips, stable legs, the feet shouldn't move.
22:30 And back. Over to the side, and back.
22:37 If your arms get tired you can put the ball down
22:39 and just do it without the ball.
22:44 And over and over.
22:48 Swing, we'll do four more.
22:53 Over, squeezing, squeezing, squeezing.
22:59 One more and to the right and to the center.
23:04 Very good. Now I do have a bonus
23:08 before we do our--or cool down with a bonus balancing.
23:13 Bonus balancing act for you.
23:18 It's very important as we grow older to make sure
23:20 we've good balance and so without the balls
23:23 right now we're gonna do a little balance
23:26 for you and if you want to modify this move
23:34 you can just put your leg out like this and back and back.
23:38 But what we're gonna do we're gonna pick our knee up
23:41 and put our arms out and then kick it out and then back.
23:45 Don't touch, and if you touch down
23:47 that's fine you can touch down.
23:48 Let's try and put it out
23:51 and back and out and back.
23:56 Can you do it faster girls?
23:58 Out, let's try, yeah, that's very good attitude, very good.
24:03 I think we can modify it.
24:05 But you're doing a great job, why do you want to modify it?
24:08 Very good. Balance.
24:12 Now we've two legs so we'll do the other one.
24:16 All right, so let's do the other one.
24:20 Out, we're gonna do out.
24:26 My other leg is stronger than mine
24:27 of this--that's because I injured this one.
24:29 I've got an excuse.
24:32 And back, lets do faster.
24:37 Very good.
24:42 Good. All right.
24:47 Very good, now what I want you to do as your standing
24:50 pose where we put one leg completely back
24:53 and we're standing for 30 seconds, I hope.
24:56 Just put your arms out and we'll just put the leg back.
25:01 It's very important to try and keep that balance.
25:03 Engage your core, that's how you keep a balance.
25:06 Tuck your abdomen and tuck your gluteus.
25:10 And this is how you maintain your balance
25:12 and find a fixed point,
25:14 keep looking at that fixed point,
25:16 looking at that fixed point,
25:17 engage your core ab--core muscles.
25:20 All your abdominal muscles keep looking, keep looking.
25:23 Just hold that.
25:26 Very good come back.
25:28 We on the next side, shake it out, shake it out.
25:31 All right, let's go up with our arms again
25:35 and put the leg out and just engage your core muscles.
25:40 It's amazing how many abdominal muscles
25:42 are used in keeping yourself upright.
25:44 Very important, so just keep your core
25:46 and--keep focus in one spot.
25:48 Use your abdominal muscles to keep holding it and holding it.
25:52 We'll just keep holding it.
25:55 Very good.
25:57 Graceful with your arms.
25:59 All right, very nice.
26:01 Good girls, now we'll do a little cool down
26:04 and we'll do a cool down with our balls.
26:06 We'll bring those back
26:08 and again we'll just sort of bounce
26:13 a little bit, just bounce a little bit. Very nice.
26:17 Now let's put your legs a little bit apart
26:20 and then we just put the legs,
26:23 put your abdomen-oh, that feels good.
26:27 Arms back and in and arms and in.
26:33 Arms and in.
26:38 As you've seen most of the exercise
26:39 that we did today could be done on the floor.
26:42 It's just more interesting to mix it up.
26:45 It helps when you do the exercises to get
26:48 good success to mix it up because when you use a ball
26:51 you're actually doing balance and not just sitting
26:54 with--lying on a sturdy floor.
26:56 So it's very important.
26:58 All right, now we'll stand behind the ball
27:00 and we'll just push it out.
27:03 We'll push the ball out and stretch our backs.
27:08 Now arch--bring it, when you bring it back,
27:10 just stop little bit and then arch your back up
27:13 then push it back out again and go flat as we can go.
27:18 And bring it up and arch again.
27:21 And forward again and make it nice and flat.
27:28 Arch and forward.
27:33 And back and forward.
27:38 All right. Very good.
27:41 You know, we'll just take a seat on our balls
27:43 and just do a little bit of movement
27:46 as we wind down let's just bounce on the balls.
27:49 Thank you, for joining us today.
27:51 We pray that you've enjoyed the workout.
27:54 And we pray that God will richly bless your lives.
27:57 Remember to give Him praise in the morning and in the evening.


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Revised 2014-12-17