Body and Spirit

Abdominal Training

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins

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Series Code: BAS

Program Code: BAS000129


00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician before beginning
00:10 any exercise program.
00:14 Abdominal training is greatly misunderstood
00:16 and is also very beneficial, find out the facts
00:19 and fiction about abdominal training
00:21 next on Body and Spirit.
00:49 Hello, I am Dick Nunez Wellness Director of the
00:51 Black Hills Health and Education Center.
00:52 Welcome to Body and Spirit. Oh! Wish I had a dollar
00:56 for every time I had somebody say to me,
00:58 I want to get my abdomen in really good shape.
01:01 Well, I wanna take all this fat on my abdomen and put
01:03 it up on my chest. Well, that is to make a whole lot
01:06 of sense in fact muscles are two different things.
01:08 But does make for some interesting pictures,
01:10 any how abdominal training is greatly misunderstood,
01:13 one of the great biggest
01:14 misconceptions is the abdominal
01:16 muscles doesn't even cross a joint.
01:18 It simply goes from the bottom of your sternum
01:22 and down into the hip or the pelvis area
01:26 and it only has a 4-inch range of motion.
01:28 So, you are not gonna do a lot of movement with
01:29 your abdomen, some of the exercises that we do today
01:32 are designed more for the hip flexors than for the
01:35 abdominal muscle. So, we're gonna try and
01:37 get into some specific abdominal training
01:39 and also try and disclose some myths that are out there
01:42 about abdominal training and what will people think
01:45 they can't and can't do with their exercise.
01:46 So, I believe you are ready to get started,
01:48 helping me out today will be Jonathan Hopkins
01:50 from the Black Hills Health and Education Center,
01:53 where he does fitness training and also Alex Hines
01:57 from Wenatchee, Washington,
01:58 who is a physical therapist and so we're gonna get
02:01 started our warm up here and what we can do this
02:04 is we just gonna reach up and then we go
02:07 to the other side up and up, and up, and up,
02:13 and up, and up, and up.
02:20 Let's go 5 more each way, there is 1 and 2 and 3
02:31 and 4 and 5. Good, now we're gonna get right
02:39 into our abdominal training. So, I want you to go ahead
02:42 and lay on your backs there and we're gonna give
02:47 a little education on this before we get started.
02:50 First of all as you see these fellows lying on the ground
02:53 either one of them has large abdominal wall,
02:55 so we're not gonna really able to demonstrate
02:57 from that perspective. But Alex you're a
03:00 physical therapist, so I know you understand
03:01 this concept, I like you to show me improper abdominal
03:05 positioning doing a crunch, where they actually push
03:08 your abdominal out instead of draw in.
03:09 Can you do that for me?
03:11 Pushing the abdominal wall out.
03:12 Out, yeah. Okay.
03:14 Okay, go and do that. Okay, lot of people they
03:17 do that. They try and push their abdomen out
03:19 and unfortunately well fortunately is not heavy
03:22 enough to do really show that, but what he is doing
03:25 is showing an improper way of doing that.
03:26 I know, it's killing him to put his abdomen
03:27 out way does this. Because he knows that's how
03:30 you do it. Okay go and relax there.
03:32 Because when we do abdominal training,
03:34 you don't want to push your abdominal wall out.
03:37 You want to draw it in, that's a whole purpose
03:39 and also when people talk about abdominal training
03:42 they are thinking that if you have lots of fat
03:45 on your abdomen by doing things like crunches
03:47 and abdominal work. You're gonna magically make
03:50 that go away, well you are not going to.
03:51 Because that fat doesn't cross the joint and so
03:55 he does that can contract them on how hard
03:58 you try. If you have the Dunlap disease
04:00 and have bellies hanging over your belt.
04:02 No matter how hard you try and so is gonna punch
04:04 you real hard. Also is gonna do is vibrate,
04:07 it's not going to contract or somebody may have
04:10 the fat on the underside of the abdominal wall
04:12 and it gives the bear belly effect whether it might
04:14 be as tight as a drum and they're saying,
04:16 but I might be fat that I've got all this muscle here,
04:19 so there must be a lot of muscle.
04:21 Well, they really deceive themselves on that thought.
04:24 Because it's just bunch of fat underneath the
04:26 muscle layer and it's actually the worse type of fat
04:28 because it's gonna effect the internal organs,
04:30 but having the strong abdominal wall is very,
04:32 very important, we know especially for lower back
04:35 stability and we tell people lot of time if they have
04:38 bad backs I say get your belly button close
04:40 at your back bone and that will be helpful.
04:42 Now, some people can have very little body fat,
04:45 but still don't have good muscle tone in their
04:47 abdomen. So, that's we're gonna be working.
04:49 You guys really comfortable, I should get pillows
04:50 and blankets for you. But any how,
04:52 let's put your hands behind your neck.
04:54 Now, we're gonna start some crunches now.
04:56 One of the vital components of doing a crunch
04:58 properly is to go ahead and have your chin go up
05:02 as you do it. So, Alex if we get the camera now.
05:05 So, I like you just go ahead and demonstrate
05:06 now a proper crunch since I made you
05:08 do an improper one, so go ahead and do a proper
05:10 one so we can see that, okay so we all get
05:13 that look there. Okay, so now we're gonna do
05:15 it together. If you're ready, let's go
05:17 we're gonna do 20 of them, up and down and up
05:20 and down, Jonathan you be my counter.
05:23 And when we're doing the crunches,
05:24 what we wanna try and focus on is exhaling
05:27 as we come up because when we exhales,
05:29 we come up. That will put our abdominal
05:31 in a proper position as far as being contracted in.
05:33 When you're doing your crunches, you try
05:36 and push your low back into the force as much
05:38 as you can. You are doing slow and control,
05:41 you are feeling the vertebrae basically kind
05:43 a go up one at a time and down one at a time.
05:45 But as you see the range of motion,
05:47 these fellows are doing that's all the
05:50 range of motion the abdominal wall has
05:52 its simply a stabilizing muscle.
05:54 Seventeen. Okay, 18, 19 and 20.
06:01 Now go and bring your legs up across at the ankles.
06:05 Okay, let's do another 20. Another thing about
06:08 abdominal training is lot of people will get down
06:10 there and they will just rap off the repetitions really
06:13 fast and go. I can do 20 crunches no problem,
06:15 but if you do them slowly like these fellows are doing
06:17 right here and they're both in very,
06:19 very good physical condition. They both workout
06:21 on a regular basis and I eventually guess already
06:24 both them are starting to feel it in their
06:26 abdominal wall. Oh! Yeah.
06:28 Okay, Alex is too, I know Jonathan is.
06:30 How many we had there Jonathan. Ten.
06:33 Okay, now at home if you've to stop that's okay.
06:40 Because we're gonna do a pretty tough abdominal
06:42 workout today and we're gonna get into some
06:43 advanced exercises. So stay with us and if you can't
06:48 do them all that's okay maybe you just might have
06:51 to buy the tape or something and use it for future
06:53 reference as you gain better and better condition.
06:55 Okay, let's bring the leg straight up now.
06:57 Okay, alright, let's start crunching.
07:01 Okay, I'm just trying to get you up just little more
07:04 there Jonathan, good, good. Both of them are
07:12 breathing out as they come up, they both focusing
07:14 on flattening there abdomen and having good
07:17 abdominal posture is very important as well
07:20 and these fellows have that and they'll help you
07:24 overall posture. Where we are?
07:28 Fourteen. Okay. Fifteen.
07:30 We all most done here, almost ready to make a change
07:37 Good, 1 more, alright, excellent.
07:40 Okay, go and rest for a second, now one of the
07:43 members of the athletic club that we had.
07:45 Here we call them Goofy Bob The reason why we call
07:49 them Goofy Bob is because he would walk around
07:51 Capitol Lake in Olympia, which was 6 miles around.
07:53 He smokes 3 packs of cigarettes, while he do it
07:56 and he did it twice a day, but the Bob had the big
07:59 abdomen and what he did over the course of time,
08:00 as he weighed about 365 pounds and he lost
08:03 150 pounds. But, Bob still had this pot on his belly
08:08 and he would, he would walk around like this
08:10 and he make a ranging tang crud because he can
08:13 scratch his knees without bending over and he
08:15 will go hey how do I get rid of this.
08:17 I say, well Bob standup straight, oh! wow! it's gone
08:21 And then two weeks later, he would comeback
08:23 and he will be all starting it over again.
08:25 How do I get rid of this? I tell Bob stand up straight
08:27 Oh! Yeah, he stand up straight and his abdomen
08:29 will be gone and that's why we call him Goofy Bob
08:32 But anyhow he is, when it comes to abdominal wall,
08:36 we would made a lot of money one time
08:38 by just selling a belt that had a little buzzer on it
08:41 that every time you would push your abdomen out it
08:44 buzz and then it make you stand upright all times
08:47 then when you stand upright, your abdominal wall
08:50 is automatically can be smaller. It just,
08:52 it didn't wasn't real convenient because
08:53 people walk around the street also they start
08:55 buzzing because they are letting go with their abs
08:57 Okay, what we're gonna do now is some oblique
08:58 exercise and that's the part of the abdominal training
09:01 So, Alex I like you to go and demonstrate that
09:03 real quick. Okay, he is putting hand right on the
09:08 obliques and coming up into a crunch position.
09:10 Okay, let's go ahead and do them. Okay,
09:14 we're gonna do 20 on each side and this is somewhat
09:18 of the modified crunch again the same principle is applied
09:22 The chin comes up, we blow out as we come up
09:25 and by putting the hand on the muscle they are
09:28 working and Alex is a physical therapist is well,
09:31 well aware of this. You can feel the muscle contract,
09:34 so if somebody having trouble felling the muscle
09:36 if they touch the muscle that's being worked
09:38 they will feel it much more affectively.
09:40 Where we're at Jonathan?
09:41 Fourteen. Okay, this is much better
09:47 then trying to do some type of side bends.
09:49 I just hate it, when I see somebody in the weight
09:51 room doing side bends with heavy weights thinking
09:54 that's gonna make their waist smaller because
09:55 it's not that actual build it up. Okay,
09:58 where we are at? Twenty two
09:59 Okay, let's switch side. A lot of the professional
10:08 football players especially lineman will have very big
10:11 abdominal wall because they work with so much
10:14 heavy weights. In fact one time Lou Ferrigno
10:16 bodybuilder try to play football and although
10:19 they said he was extremely strong, but he had
10:22 more of a wasp waist because of his bodybuilding,
10:24 he didn't have the stability of lot of the big lineman.
10:27 So, a strong abdominal wall is very important for
10:29 lot of sports, but if we get into heavy weights with
10:32 our abdominal wall and doing heavy side bends
10:35 and so forth the external obliques will actually
10:37 build up and will give you a wider look in your waist.
10:39 Seventeen. Okay and let's go one more.
10:47 Alright, now we're gonna go into the bridge exercise
10:50 and Alex let's go ahead and give little
10:51 demonstration there. Then we gonna tightened
10:54 the abdomen and now we're gonna pushup.
10:57 Okay, now we're gonna go back down.
11:00 Okay, let's go and do some of those, up and down,
11:03 and up and down, let's keep it our moving
11:07 as you try to do 20. Now we're getting into little
11:09 more advanced abdominal exercise.
11:11 A lot of times people say, well I wanna have something
11:13 for my lower abdominal wall, but the reality
11:16 is a homosapien when muscles contracts.
11:18 The whole thing contracts, but doing this type of exercise
11:21 you might actually feel little more emphasis down
11:23 there on the lower area because we are bringing
11:25 in a little bit of the hip flexor action by doing
11:28 this type of the exercise.
11:33 Ten Okay, guys you are
11:35 doing great. Again, if you have to stop
11:39 and rest at home, that's okay.
11:40 Because this is gonna be an intensified abdominal
11:42 workout. These guys should have a nice tired
11:45 abdomen by the time they are done here.
11:46 But if they still had a lot of fat on the belly,
11:51 it wouldn't make a difference, hold it up,
11:52 get backup, hold it. Okay, let's go ahead and extend
11:55 the leg out. Okay and back down, now alternate,
11:59 good and we're gonna try and do 20 on each
12:02 side there. Again this is more intensive,
12:05 so if you have to stop that's okay and for those of you,
12:09 who really wanna good hard ab workout.
12:10 This looks like a good one, I'm getting tired
12:15 just watching you guys and you might be asking
12:21 why I'm not down there with them. I guarantee,
12:22 I wouldn't be able to talk and do the show like
12:24 I do if I started to do this at the same time.
12:30 Okay, we're at 8. Eleven
12:32 Eleven, okay good. Again you see Alex
12:38 has got his hand on his abdomen to try
12:39 and emphasize the work there.
12:41 Okay, we're 15 and 16 and 17, good, looking good,
12:54 18, 19 and one more time 20. Alright, good,
13:05 alright just go and lay down relax for a moment.
13:10 Okay, I wanna get you over on your hands and knees,
13:12 and we're gonna do a pointer exercise,
13:14 which is again a stabilizer exercise and Alex
13:17 I want you to go and demonstrate it again.
13:19 And get your abdomen in proper position and
13:22 as we do this exercise we not gonna move anything
13:25 accept for the point the trunk is gonna stay
13:27 in the same spot as we stabilize the abdominal wall
13:30 Okay, Jonathan let's go and join him. Okay,
13:32 let's go right hand. There you go. Okay,
13:35 we're gonna be alternating, good.
13:38 This is also an excellent one for the low back,
13:41 which you have to stabilize the abdominal wall
13:45 and the low back muscles work and harm you
13:47 one and another. If your abdominal wall is week
13:49 then you're gonna have problems of the low back
13:51 and vice versa. So, we want to have both aspects
13:54 and agonistic muscle, which in the case of the abdominal
13:57 is the low back and in the case of low back
13:59 it is the abdominal. Okay, let's go 5 more
14:04 each side. There is 1 and 2 and 3 and 4,
14:21 1 more time and 5, good excellent.
14:27 Now I like to do while we are in this position,
14:30 we're gonna start doing some upper body work,
14:32 you should be good warm after all those,
14:34 all those crunches and so forth, and kind a chuckling
14:38 to themselves because they know what's
14:39 coming next, and these are some form of pushup.
14:42 So, let's get into a pushup position, we're gonna
14:44 do this a little bit more intensive.
14:45 We're gonna do them 10 second fashions,
14:47 so we're gonna lower down in 10.
14:49 We're gonna go up in 10, so down slowly ready
14:51 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Up 2, 3,
15:03 4, 5, 6, 7, 8, 9, 10. Down 2, 3, 4, 5, 6, 7, 8,
15:18 9, 10. Up 2, 3, 4, 5, 6, 7, 8, 9, 10 and down
15:31 2, 3, 4, 5, 6, 7, 8, 9, 10 and up 2, 3, 4, 5, 6, 7,
15:46 8, 9 and 10 excellent good. Come up on the feet,
15:55 now even though these fellows are both in very
15:57 good shape just a few of those 10 second
15:59 pushups. So, all it takes to get some retired,
16:01 so you can really intensify Now, for those
16:03 who are at home, you can do the 10 second
16:05 pushups off your knees or you can do it off a wall.
16:07 So, if you don't have great mobility with this
16:09 particular exercise with lot of strength. We can
16:12 still experience the aspect of the 10 second repetition
16:14 by doing in a modified version. Okay, let's move
16:17 and put the hands behind the head and push the elbows
16:20 back. Is extensively done so far today, right.
16:24 Yeah, I like this right here, like I like it all talking.
16:29 Okay, and let's bring it across.
16:32 Okay pull the shoulder blades okay up and cross again
16:41 Okay and pull the shoulder blades apart.
16:57 Alright, very good, alright let's get the towels
17:00 right there Jonathan. We're gonna do some back exercise
17:09 by using our towel and we're gonna grab a
17:11 hold of it, we are gonna step out with the left
17:13 foot and reach out, we're gonna pull back
17:17 and draw out and pull back and draw out.
17:20 Let's do 20 on each side. Now, when you do
17:22 this exercise, the back exercises,
17:24 the upper back exercises are difficult to do at home
17:27 because one of the better ways of doing it is
17:29 we have some cable machinery like the pull down exercise,
17:31 but this gives us some modified version of it
17:34 and helps us to get a contraction of the upper
17:37 back area. But one can also use a dumbbell.
17:40 If they wanna bend over and pull it up and do
17:44 a one arm row type exercise. But this is an excellent
17:46 one for the scapular area and if they really work it.
17:51 You get a good feel still. Eighteen.
17:55 Okay, 2 more and switch over.
18:02 Step out with the right foot, alright and pull and pull,
18:10 give yourself resistance both ways.
18:12 As you are drawing back and reaching out,
18:15 now when it comes to the abdominal wall the body
18:19 burns fat and the abs area puts it on. So,
18:21 unfortunately for people, the first place you put fat on
18:24 This is the last place you're gonna loss it.
18:27 So, if the abdominal wall is the first place you put
18:29 that fat on. So, last place is coming on because
18:32 you stay consistent with the program you will come off
18:34 and in man that tends to be the place,
18:37 where they put it on. Now, women do put it there
18:39 as well, but they are often times more focused
18:41 in on there hips and thighs, but the same concept
18:45 apply. What's that? Twenty
18:46 Okay, go and relax there. Let me hold your
18:49 towels for a moment, let's stretch out that muscle
18:52 by reaching up over the head and grabbing
18:53 hold of the elbow and hold your stretch for about
18:57 a 15 count. Nice and steady don't try and pull too hard.
19:01 Feel your muscle stretch. But don't injure them
19:04 by going too hard, since we have had this much fun
19:10 already on upper body, I guess you guys
19:12 can imagine what might be coming up for legs.
19:13 Yeah. Alright, let's switch side.
19:23 Let's hold that for 10 more seconds.
19:28 There is 5, 4, 3, 2, and 1. Let me give you
19:34 towel again. We're gonna do some shoulder exercise
19:39 by getting hold the end of the towel grabbing
19:42 it about 8 inches away and raising the arm up
19:44 and pulling it back down. Giving ourselves a trainee
19:48 affect on our shoulder while we are doing it,
19:50 raise up. Now, if you have a sore shoulder this might
19:54 be a difficult exercise to do But it will help you get
19:57 range of motion going, but don't pull too hard.
19:59 Otherwise, you will just irritate that area,
20:01 anytime you have an injury you better off to seek
20:05 some personal help first and find out what the limitation
20:08 are on that movement that will help you so much,
20:12 get over that injury so much faster. 15?
20:19 Seventeen and 1 more time,
20:25 good. Okay, let's switch for about 6-10 inches down,
20:29 okay and up and down, up and down,
20:34 and up and down, up. There is 5 and 6 and 7
20:45 and 8 and 9, 10, 10 more, 1 and 2 and 3 and 4
20:57 and 5, 6 and 7 and 8, 2 more times and 9 and 10, good.
21:09 Now, we're gonna drape it over the thumb side,
21:12 we're gonna do some biceps, reach your arm out
21:14 Just a little bit and right about to the 45 degree angle,
21:18 may be little bit less and pull up and up,
21:22 and up and up. So it's important to have
21:27 this draping over the thumb side. So,
21:29 you keep your wrist in a proper position to do
21:31 your curl, pull down as you curl up to give yourself
21:38 resistance both ways. Where we're at Jonathan?
21:44 Fourteen Okay and 15, 16, 17,
21:51 18, 19, 1 time and 20, good Let's go the other way,
21:58 okay let's curl up, and curl, and curl, and 4 and 5, 6,
22:09 7, 8. Think about the muscle you're working because
22:13 this case is the biceps. So it's 10 and 11 and 12
22:20 and 13, 14, 15, 5 more, 16, 17, 18, 19 and 20 good.
22:34 Alright, now for the easy stuff.
22:36 Now let's go back and have some more fun.
22:39 Okay, I like you to get back in pushup position
22:41 this time we're gonna do what we call diamond
22:43 pushups or triangular pushups and these are
22:46 gonna be more emphasis on the triceps.
22:47 I want you to go ahead and do 10 in regular position;
22:50 then we're gonna go off the knees for last part.
22:52 Okay ready, down and, up and down, and up and down,
22:59 and up and down, and up and down,
23:03 and up down, and up and down, and up and down,
23:09 and up, 2 more down and up and down and up.
23:13 Now, go off the knees, okay down and up and down,
23:19 and up and down, and up and down, and up, down,
23:26 and up and down, and up. Okay, good, that's good.
23:34 As you can see our fellows even though they're really
23:38 in good shape, they could still hit at the end
23:39 of the rope and I feel that they had entered the rope.
23:41 You at home or party get it as well, so they both
23:46 did tremendous job and we're thankful for their efforts.
23:48 But we got to the end of the rope there, so we,
23:51 there is nothing else to do but stop you know.
23:53 I don't want to keep try and push them through
23:55 when they can't go. Now, we're gonna do leg exercise
23:57 and we're gonna do this with the similar concept
23:59 of what we were doing there pushups with.
24:01 We're gonna do 10 seconds repetitions
24:03 and I guarantee the fun factor is so much fun,
24:05 I'm not doing with you because I can't,
24:06 let you guys have all the fun.
24:08 Yeah. So, let's cross there
24:09 arms and we're gonna do nice little squats,
24:12 ready 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4,
24:25 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
24:41 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7,
24:58 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
25:11 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8,
25:29 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6,
25:46 7, 8, 9. Now, we're gonna go down slow and
25:53 we're gonna try and hold that for 1 minute.
25:56 Now for those at home, if you've to stop,
25:58 rest for a moment, that's okay. Press,
26:01 we're gonna keep bearing down.
26:03 Come on guys let's smile, let's enjoy this come
26:05 on almost there, there is 15 seconds gone.
26:12 Got a lot invested into our legs right now.
26:14 Just it will make you sit down.
26:16 Oh! Oh! I'll make you sit down, okay,
26:17 but I won't make you jump that's for sure.
26:22 Yeah. If you have to stop at home, please do,
26:25 rest for a moment if you have to.
26:27 We're gonna keep try and bear it out for that last
26:29 25 seconds. Our legs are starting to burn,
26:32 but sure gonna feel good when we're done.
26:36 We're gonna get the writeable word of the,
26:37 our hard effort here, we are down to 15.
26:39 That might be one of my principle.
26:43 So, he's got, wasn't his principle 10, 9,
26:46 8, 7, 6, 5, 4, 3, 2, 1. Blast off. Good stuff.
26:56 Alright fellows, we're all done. Thank you.
26:59 Thanks a lot. Okay, well what we just gave you
27:05 is a very tough workout, but a very good workout
27:08 and it was designed to help strength the
27:10 abdominal wall along with training your abdominal wall,
27:13 you've to train your entire body because you burn fat
27:15 systematically. The harder we work the more we get
27:18 the burn, in fact those of us who did the workout
27:21 and of course the fellows did more then I did.
27:23 They will be burning fat now for the next 5 to 6
27:26 hours just the way the body works. After aerobics,
27:28 you burn fat at a higher level for about an hour.
27:31 But resistance training puts the energy to man
27:34 like nothing else on the body and it changes your body.
27:37 But you wanna do it for the right reason.
27:39 Not for the corruptible crown, but for
27:41 incorruptible one. Remember
27:43 Philippians 4:13 states, I can do all things
27:46 through Christ, which strengthens me.
27:47 And that's the promise all of us claim here.
27:50 God bless you, we will see you next time.


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Revised 2014-12-17