Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000129
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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. |
Revised 2014-12-17