Participants: Dick Nunez, Susan Santos, Tammy Larson
Series Code: BAS
Program Code: BAS000042
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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. |
Revised 2014-12-17