Participants: Lyndi Schwartz (Host), Andi Hunsaker, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000021
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Hello, welcome to Body and Spirit Aerobics. 00:14 Today, we have a fantastic program planned. 00:17 We will be strengthening our abdomens and working 00:20 all of the abdominal musculature. 00:22 Please join us 00:23 for a wonderful exercise routine. 00:48 Hello, welcome to Body and Spirit Aerobics. 00:51 We're thrilled that you can join us today. 00:53 I am Lyndi Schwartz, a physician 00:56 and Internal Medicine Specialist 00:57 from Kettering, Ohio. 00:59 I am very please that Lauren Rittenhouse 01:02 can join us today. 01:03 She is from Boston, Massachusetts, 01:04 she is a cellist. 01:06 And her last name is Rittenhouse 01:08 of the famed Rittenhouse family. 01:10 On my right hand, my right hand woman 01:12 is my identical twin sister Andi Hunsaker 01:16 and she is a physician from Boston Massachusetts. 01:20 I would ask who looks older, I will give you a hint. 01:23 She is one hour older than I am. 01:25 But we're pleased today that you could join us 01:27 for Body and Spirit Aerobics and we hope that you enjoy 01:32 the workout today. 01:33 We are going to be exercising 01:35 our abdominal musculature. 01:37 But I do have a couple of thoughts 01:38 before we get started today. 01:40 First of all one of my favorite text 01:42 Philippians 4:13, 01:44 "I can do all things through Christ 01:47 who strengthens me." 01:48 Another thought from one of my favorite 01:50 writers says this unless the physical powers 01:54 are kept in health by active exercise, 01:57 the mental powers cannot long be used 02:00 to their highest capacity. 02:03 That is a tremendous statement. 02:05 And so today I want to go ahead 02:07 and start with this routine. 02:09 First of all we'll be using our steps in a very basic 02:12 move step aerobics for about 10 minutes. 02:16 And then we will move very quickly 02:17 to strengthening our abdominal musculature. 02:19 So, girls let's get started with just marching 02:22 in place and please join us. 02:24 And again we would like to invite 02:26 you to continue to march. 02:28 If you do not feel that you 02:30 are able to keep up with this, 02:31 just go make a slower march and move as quickly 02:35 or as slowly as you feel is comfortable. 02:38 This routine is designed for people of all ages. 02:42 We're using the stair because many of us 02:45 have stairs in our homes. 02:46 We want you to be able to use 02:47 the stair very safely. 02:49 So, first of all just an easy march. 02:51 Now, we want to go a little bit wider, 02:53 so step a little wider to the left step 02:57 and just march, march, left, left, left. 03:02 Okay, bring it together again so just keep 03:05 marching and always if you get tired 03:08 just comeback to this. 03:10 We also understand that many people 03:12 are unable to continue this activity 03:14 for prolonged periods of time. 03:16 So, we just want you to have fun 03:18 and enjoy this workout today. 03:20 Now, I want you to reach over 03:21 to your left side, left, left, okay. 03:25 Left that was my left right side. 03:30 But any how just reaching warming our bodies up, 03:33 that's what we are doing just reaching 03:36 and warming up our upper body 03:39 or arms and our legs. 03:42 Okay, now what we're going to do is we are going to get 03:45 use to walking up on the step. 03:47 So, the first thing I want to do is let's 03:50 just start a march a little bit. 03:52 And I want you to very carefully put our left leg 03:56 when I say the left leg up on top of the step. 03:59 So, left, left, left, 04:03 right, left, step, left, right. 04:06 And then back to the floor just like that. 04:09 Look at the step when you step up 04:11 and step down very slowly, 04:13 get as low as you can to balance yourself. 04:17 Lean slightly forward because 04:19 you don't want to fall down. 04:21 So, left and then now let's take a little faster. 04:29 Very good, very good take it, 04:32 take your time don't stumble, 04:34 look at the step. 04:35 And what you've notice, is that you'll be exercising 04:39 these muscles right here. 04:40 The quadriceps muscles are part of the core group 04:43 of muscles very important. 04:46 And take it very slowly, look down. 04:48 All right, now stay on the floor left, 04:51 right, very good. 04:53 High your knees, little bit high your knees. 04:56 Okay, high knees very high. 04:59 Okay, we will try to step again. 05:01 We'll try to step again. 05:03 Okay, so step up and step down, 05:08 step up and step down very good, 05:12 step up and as low as you can go, 05:15 you will get a little bit of good burn 05:17 in your quadriceps muscles. 05:19 These muscles, I'm a runner and I was told 05:23 I had some knee injuries and I was told 05:25 that my quadriceps muscles were weak. 05:28 So this is very good exercise for that. 05:31 Okay, now let's march a little bit on the floor. 05:36 And let's vary a little bit, let's step to the side 05:38 we will go to the right side first. 05:40 And we will make two movements 05:41 to the right then two to the left. 05:44 Okay, so here we go step, step, to the left. 05:49 Step let's get the arms involved, 05:53 arms step very good, step very good. 05:59 Very good, okay just to get warmed up 06:02 that's what we do we just kind of warming 06:03 our bodies up a little bit. 06:07 Okay, now let's get back in front 06:08 of this of the step and keep stepping. 06:11 Now what I want you to do is just get use to putting 06:13 the heel up on the step. 06:15 Okay, so cross on little bit low. 06:17 Okay, now with our right heel 06:19 on the step very good, good. 06:24 That's comfortable, let's move our arms okay. 06:27 So, step okay little faster, 06:34 very good little faster be very careful, 06:38 no tripping, very good. 06:45 This is very good practice if you have a bottom step 06:47 at home where you can just go ahead 06:49 and practice this at home. 06:50 It gives you use some great flexibility, 06:52 you use your quadriceps muscles 06:55 and it feels very nice. 06:56 Okay, very good that sounds good. 06:59 Okay, now let's do little bit of marching, 07:04 marching. Okay. 07:08 Then what I want to do next 07:09 I want do it will be call hamstring curls. 07:12 Some people have damage their hamstrings, 07:15 be very careful with this exercise at home. 07:18 And I want you to do very carefully 07:19 but this is designed to strengthen 07:22 the hamstring muscles. 07:24 So, let me show you what we want to do, 07:26 I want you to go like this. Okay, so let's do that. 07:31 Okay, pick up the pace. 07:33 And this is for your hamstrings, be very careful. 07:35 Andi tell us a little bit about the hamstrings 07:38 didn't you have a hamstring injury? 07:39 I surely did, 07:41 I finished the marathon last year. 07:43 I was training for another marathon. 07:45 Very good. And. Quicker. 07:46 Tore some of my hamstring off 07:49 of the bone in my pelvis. 07:51 That's a pretty serious injury, isn't that? 07:53 Very serious. And so I just, I am telling you that 07:55 because we're appearing in front of camera 07:57 but we have been injured ourselves 07:59 and so I want to encourage you that even people 08:02 who exercise a lot get injured. 08:04 Okay, let's go back to marching. 08:08 Okay, very good I wanted to go back 08:10 to the heels again on the step. 08:13 So, heel on the step, heel on the step. 08:18 Go faster, 08:25 very gently getting the heart rate up. 08:29 Very good and I hope that many of you at home 08:33 can benefit from these exercises. 08:38 Okay, very good. 08:46 One thing I want to do, I want to get 08:48 up on the step again and this time we'll step up 08:53 and down be careful faster. 08:57 Very good. 09:03 Now this time I want you to march on the top 09:05 of the step stay on the step. 09:07 Be careful doing this look at your feet 09:10 you are marching on top of the step. 09:12 I want you to turn to the right side. 09:15 Right side and then what we want to do 09:18 now let's get down a little low. 09:20 I want to step down on one side to the left first 09:22 then to the right. Okay, here we go. 09:26 Left down, backup up, up, 09:29 this side left right up, up. 09:33 Good. Left, right, up, up, squat low, 09:38 up, up, left, right, up, very good. 09:41 This is excellent exercise. 09:43 I hope you feel the burning at home 09:45 but I'm feeling burning, are you feeling 09:47 burning Lauren? Oh, yes. 09:48 All right, this is very good. 09:50 Okay, stay on the top of the step now. 09:52 Keep marching, turn to the front. 09:54 Very good, let's turn to the other side 09:56 the left side, keep marching on top of the step, 09:59 very good get low, get low. 10:02 I want you to step down to your left foot 10:04 of the step down, left, right backup. 10:08 Good left, right, little quicker, good. 10:15 Very good, excellent. 10:18 Very good just keep marching on top of the step, 10:20 marching top of the step, 10:21 turn to the front very good. 10:23 Okay, just march, now step on to the floor. 10:27 Okay, these are some introductory moves 10:30 to what we call step aerobics. 10:32 And we hope that this is going to increase 10:36 your ability to be safe on the staircase 10:40 at home as well. 10:42 Okay, now what I want to do is a little bit of squat. 10:45 We'll turn to the left side 10:46 and squat on top of the stair. 10:48 One leg on top of the stair the other on the floor, 10:50 so let's turn to the left, left leg on top, 10:53 squat, squat, squat, 10:59 squat, good. 11:01 Turn to the right side, again up on top 11:04 squat, squat and again this is very good. 11:08 Now, when you squat make sure 11:10 your knee is over your toe directly not over like that. 11:14 Make sure it's over the toe otherwise 11:16 you will damage your knee. 11:18 Okay, very good your thighs should be burning, 11:21 mine are, I hope yours are burning. 11:23 Okay, let's turn to the front 11:24 and march a little bit. 11:26 We want to transition now to the floor 11:28 you just want to walk this out a little bit 11:30 cool those muscles down. 11:32 Let's step side to side. 11:35 Very good just into cool down. 11:39 And what we're going to do next 11:41 is some abdominal exercises. 11:43 Now, Lauren did you do abdominal exercises at P.E. 11:48 I sure did. Did you enjoy them? 11:50 No, I sure did not. Did not enjoy. 11:52 Are you looking forward to this, this time? 11:54 But I'm yes, Lindi. 11:55 Looking forward to this, okay. 11:56 Now, let me tell you a little bit 11:57 about abdominal exercises. 11:59 Initially they may seem difficult. 12:01 I will tell you the truth when I have done them 12:03 I used to sit and think I'm not gonna do that. 12:05 But trust me the more you practice these, 12:08 the more you like them. 12:09 Okay, so let's put away our steps. 12:11 We will get our mats and start on the next. 12:24 All right, now we will face the camera 12:29 all three of us like this initially, 12:32 I believe, well see how this works. 12:33 We want you to sit on your mat. 12:36 And the first thing we're going to do 12:38 is I want you to have proper posture. 12:41 We want to put our hands this way behind us. 12:45 The first things we're going to do 12:46 is what we call in and outs. 12:48 In and outs, so your hands are behind you, 12:51 your legs are up, sits on your bottom 12:55 and kick your legs out. 12:58 Okay, kick the legs out. 13:00 Very good, and we don't have to be in sync, 13:03 we're just practicing here 13:05 and stop when you feel like it. 13:08 You don't need to, be a hero and do 13:13 25 of these all at once. 13:15 Okay, now let me tell you something else. 13:17 I learn just the other day from Lauren. 13:18 Lauren do you want to show us 13:19 what you did with the left and right 13:21 side the other day. 13:23 Okay, you just twist your legs to left. 13:24 All right. And then to the right. 13:26 Okay, twist to the left and then twist to the right. 13:29 Lauren showed me this I said there is no way, 13:31 we not gonna do that. 13:32 But, here we are, all right. 13:33 So, let's go the left, left for five times. 13:36 Five, three, four, five, good. 13:41 Come to stand, I want you to rest for little bit. 13:43 Thank you. Oh, my thighs are burning. 13:46 Okay, now left side, right side, 13:48 the other left side okay. 13:49 So, again out, out, out. 13:53 Very good, 4, 5 to the middle 13:56 1, 2, 3, 4, 5, 14:02 6, 7, 8, 9, 10. 14:05 It's a five. 14:07 Okay, now let's sit and just rest 14:09 those for little bit. Because the next thing 14:11 we're going to do is bicycles. 14:13 I'm sure that most of us have done bicycles. 14:17 I hope you at home have done bicycles 14:20 from a sitting position before. 14:22 What we're going to do is forward 14:24 and then I'm going to do in reverse 14:26 and we'll tell you how much again. 14:28 We would like to do 25, what do you think? 14:31 We would like to do it. 14:32 Twenty, you like to do it, I'm not sure 14:35 where I can do 25, but we'll try. 14:38 Here we go, so forward take it. 14:40 Okay, bicycles, 1, 2, 3, 4, 5, 14:46 6, 7, 8, 9, 10, 11, 14:52 12, 13, 14, 15, 16, you are dying? 14:57 Dying. 19, 20, 21, 22, 23, 24, 25. 15:04 Oh, reverse. 15:07 All right 1, 2, 3, 4, 5, 15:12 6, 7, 8, 9, 10, rest. 15:17 All right here. This calls for a little bit of break. 15:20 We will do 15, 15 plus 10 is 25, isn't it? Yes. 15:23 All right, so you can do 25 in whatever combinations, 15:26 but what I want to say you can do 10. 15:28 You can take a rest as we're doing. 15:30 Don't be a hero, don't hurt yourself. 15:33 go ahead and take a rest. I think we're ready. 15:35 Are we ready do 15 more? Yes. 15:37 Are your ready to do 15 more. 15:38 I'm ready. We're ready. 15:39 Fifteen more, all right, we'll go reverse. 15:40 All right 1, 2, 3, 15:44 4, 5, 6, 7, 8, 15:49 9, 10, 11, 12, 15:53 13, 14, 15, 16. 15:56 That's 16. 17. Wow! 15:58 Look at that, we got two bonus points. 16:00 All right, very good. Okay. 16:03 Now the next thing we're going to do 16:05 is those dreadful things called. 16:09 Which one? Sit ups. They are all dreadful. 16:11 Sit ups, they are all dreadful. 16:12 We're going to do some sit ups next. Okay. 16:14 And what we are going to do is do some 16:17 variety that you can do. 16:20 I'm going to do what's called a wide leg sit up. 16:23 So, we will put our legs out like this. 16:25 I'll show you the first one so just watch 16:28 for the first one and then we'll all participate. 16:30 Again, we hope to do 25. 16:34 Okay, so this is what we're gonna do, 16:36 we're gonna lay down put my hand behind my head 16:39 reach my right arm into the air come up 16:42 into the air reach high, 16:43 turn to the left side touch your toe, 16:45 keep your arm up come back down. 16:48 Oh, I' m out of breath, all right. 16:49 Twenty five ah. 16:50 Reach high up sit ups. 16:52 Okay, so let's go with the left, 16:54 left hand up in the air, 16:55 left hand up reach high and twist over, okay. 17:00 Then lay back down reach high, 17:03 reach high and twist over excellent. 17:07 I hope all of you at home can see 17:08 how we're doing this. 17:09 Keep your hand behind your head reach high 17:12 in the air like that and then twist over 17:14 to the opposite side. 17:15 How many we're, have we done 15 already. 17:17 Just 3. Oh, just 3. 17:19 All right, let's pick up the speed, 17:20 pick up the speed. 17:21 Here we go we never finished it 17:22 if you don't pick up the speed. 17:24 Okay, is somebody counting. 17:26 Fourteen. That's great fourteen. 17:31 I think this is probably about nine. 17:33 No it is about seven. 17:34 Okay, eight. 17:37 Nine we might cheat, 17:40 10, 11, 12, 17:49 13, 14, 15. 17:57 Go on I'm waiting for you. 17:59 And again do what Lauren's doing, 18:01 she is stopping. 18:02 I think I will stop too. 18:05 Okay, 18 take a break, if you need a break 18:09 please take a break that's 19, 20, 21. 18:14 Andi do you need a break? 18:15 I don't need a break, I'm doing great. 18:17 She is a machine. I'll tell you she is a machine. 18:20 Is that 21. This it. 18:23 This it. Twenty five. 18:24 That's 25, you did a great job girls. 18:26 Thank you. How did you at home. 18:28 Push back, I hope you did a great job at home. 18:33 All right, the next thing we want to do 18:35 is what we call hip raises. 18:37 For this I want the mats all to the side. 18:39 So we'll face this way let's step our mats around. 18:42 Okay, we'll push and put our mats this way. 18:49 And these are called hip raises. 18:52 And the way we do these, we want your elbow 18:55 under your shoulder position is really important here. 18:58 Put your elbow under your shoulder just like this. 19:03 And I want you then to, you'll be raising your hip, 19:08 you put your hand on your hip like this 19:10 and then you push up. 19:12 When you comeback down 19:13 your never touch the mat again, 19:15 you go up and down, up and down. 19:18 This mats is a little short, 19:19 but anyhow all right so here we go. 19:21 So we want to do, let's do let's say 19:23 ten raises on this side. 19:24 Okay, ten raises, so here we go. 19:26 Up don't come back to the ground. Up 19:30 that's two, three, four, 19:34 five, six, seven, 19:39 eight, nine, ten. 19:43 How we do back there. Good, excellent. 19:45 All right, okay, you push 19:47 to the other side, other side. 19:48 All right let's do the other side. 19:50 Make sure you keep the elbow underneath the shoulder. 19:52 Okay, put your legs out and your knee 19:55 should be fairly straight, have a fairly straight line. 19:58 Put the hand on the hip we gonna do ten on the side. 20:00 So, these are hip raises. 20:02 Okay, so up two, three, 20:07 four, five, six, 20:12 seven, eight, nine, and ten. 20:18 All right, very good. 20:20 Okay, there is another exercise 20:22 that we like to do now and... 20:26 this is going to be interesting, very. 20:29 What I want you to do is to put your legs together 20:33 like this, your feet together like this. 20:37 And what we want to do is work now 20:38 on the lower abdominal muscles, okay. 20:42 The lower abdominal muscles and this is how we do. 20:45 I'll show you one and then we all go together. Okay. 20:48 And we'll do as many of these as we feel like, 20:51 right? Good. All right. 20:52 Okay, so I'll lie back, we want to do is to bring 20:55 the legs up like this and put the...your arms down 20:59 beside you like this. 21:01 Pulse up with your lower abdomen, pulse up. 21:04 Now, I don't want you to go like this 21:07 like this with your legs into your chest. 21:09 That's not what it does, swinging thing like this. 21:11 You put your feet together like this you point up 21:15 to the sky and raise your lower abdomen, okay. 21:18 Lets' do a few of these. 21:20 Up, and this is for the lower 21:24 abdominal muscles. 21:25 And I think the ladies will appreciate 21:28 this particular exercise as we get older 21:31 the lower abdominal muscles get weak. 21:34 Keep your legs together pulse up, pulse up. 21:40 Boy, Andi you like a machine. 21:41 I'm a machine. All right. 21:44 How did you become such a machine? 21:45 Oh! Doing this forever. All day long. 21:48 Very good. Okay, very good. 21:51 Now get your hips off the mat 21:54 as much as possible. 21:55 Okay, remember don't go like this, 21:57 keep them wide and up. 22:02 Okay, that's good. I think that's pretty good, 22:05 what you think Lauren? Excellent. 22:06 Are you finished? I'm finished. 22:08 All right. Now as if that was not enough. 22:10 Stay on your mat in this position, 22:12 we've something else. 22:14 Okay, this time what we want to do 22:19 is to put your legs up in the air like this. 22:24 Keep your feet as flat as you can. 22:27 I just want you to watch while I do this first one. 22:30 Keep your feet flat as you can, 22:33 keep your legs straight as you can. 22:34 My legs are not that straight I can tell. 22:36 My knees are little bit bend. 22:38 And, but keep them as straight as you can. 22:42 And you keep your hands down here and then you pulse up. 22:45 You see that pulse up. 22:47 Okay, pulse up and so you keep 22:50 your feet to the heavens. 22:52 Pulse up okay, very nice. 23:01 How many we've done so far? Five. 23:03 Lauren can you tell us little bit about 23:06 how long you've lived in Massachusetts, 23:08 just takes our mind off the pain of this exercise. 23:10 How long you've lived in Massachusetts Lauren? 23:13 Well, my husband and I've moved there 23:14 from Loma Linda when he started a practice 23:18 in neurology there about 25 years ago. 23:21 Twenty five year in one spot? Yes. 23:23 Well, where you born in that area Massachusetts. 23:25 I was born there, yes. 23:26 Born and raised in Massachusetts. 23:29 All right and Andi where were you born? 23:32 Same place you were, they go West Indies. 23:35 West Indies, we were born in the West Indies 23:37 in Trinidad and Tobago. That's right. 23:40 And we came to the States when we were 12-years old. 23:42 That's right. And that was last year. 23:44 Second time. That was last year. Yeah. 23:46 All right, this is good enough, 23:47 that's pretty good. All right. 23:51 Okay, there is one of the exercise 23:53 we're going to do and these are called abdominal twist. 23:57 I'll be honest I hate this exercise. 23:59 So do I. Okay, so let's turn the mat, 24:02 mat around to this way instead now. 24:04 Let's turn them this way. 24:10 Okay. 24:12 This way and this exercise you work 24:17 on your entire abdominal musculature, 24:20 the abdomen works in this exercise. 24:24 And what we're going to do is, 24:25 it's an abdominal twist. 24:28 You get your legs up, get your fist together, 24:31 you touch and that's each time you touch 24:34 on both sides is one count as one touch. 24:38 We would like to do how many would you want to do? 24:40 Ten. Forty. Forty. That's the right answer. 24:45 All right, you can go forty okay. 24:46 Let's try and go forty, so here we go. All right. 24:48 So, 1, 2, 3, 4, 5, 24:54 6, 7, 8, 9, 10, 11, 25:00 12, legs, 13, 14, 15, 16, 25:05 17,18, 19, 20, break time. 25:09 Okay, let's take a break. Thank you. 25:13 Thank you, so we will take a break. 25:15 What I want to tell you is abdominal exercises 25:18 should not be done every day. 25:20 Sometimes you want to speed up natures course 25:23 by exercising the muscle every single day. 25:27 And the best thing for the abdominal musculature 25:29 is to exercise the muscle two times 25:32 maybe three at the most a week. 25:34 Now, we're strolling for time 25:36 aren't we girls? We are. 25:37 We've 20 more of these abdominal twists to do. 25:39 And as I mentioned before, these abdominal twist 25:42 with the entire abdominal musculature. 25:45 We have 20 more to go. 25:47 So ladies let's get started, 25:48 the mason twist we'll do it again. 25:49 Knees up, okay, here's we go 25:51 1, 2, 3, 4, 5, 6, 25:57 7, 8, 9, 10, 11, 12, 26:03 13, 14, 15, 16, 17, 18, 26:08 19, 20, bonus run 1, 2, 3, 4, 26:14 5, 6, 7, 8, 9, 10, done. 26:19 All right! Yes. 26:21 Well, that was a good abdominal workout. 26:22 I hope at home that you've enjoyed 26:24 working your abdominal musculature. 26:26 I hope they are tender even from doing that. 26:28 Now, we need to try to relax the abdominal musculature. 26:32 So, let's go through a little bit of cool down 26:34 exercise for the abdomen. 26:36 I want everyone to get on your knees. 26:40 First of all and spread your legs out 26:43 or stretch legs out in the back 26:45 and just go forward. 26:46 You will feel the stretch and go upwards. 26:48 You will feel the stretch on your abdominal muscles 26:52 that should feel really good to relax the muscles. 26:56 Mine are really sore, I know these girls are really sore. 26:58 I imagine yours are also really sore. 27:01 So I hope that, this has improved 27:05 your toning and your strengthening 27:08 in your abdomen. 27:09 As I said practice some of these exercises. 27:10 Let's go back and stretch backwards now 27:13 just get back on your haunches 27:14 and just stretch with your upper arms pull up 27:18 to the mats, okay, pull. 27:20 And then go back again into this position stretching 27:24 again stretching and then let's stretch 27:27 our backs out also a little bit, 27:29 come up arch your back upwards 27:33 and then downwards. 27:36 Thank you very much Lauren and Andi. 27:38 That was very good. 27:39 This was a great workout. 27:41 And thank you all for joining us today. 27:44 We just pray that you have enjoyed 27:46 this work up on your abdomens. 27:48 And remember that you can do all things through Christ 27:52 who strengthens you. 27:53 My prayer also is that you always be in health. 27:56 And I want to thank you personally as well as 27:59 Lauren and Andi for joining us today in this workout. 28:03 May God richly bless each and every one of you. |
Revised 2014-12-17