Participants: Andi Hunsaker (Host), Nancy Diaz, Tami Bivens
Series Code: NBAS
Program Code: NBAS000031
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00:01 The following program is designed
00:02 to demonstrate simple workouts 00:03 that you can use to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Come join us on Body and Spirit, 00:13 because we're going to have a ball. 00:38 Hello, welcome to Body and Spirit. 00:41 I am your host, Andi Hunsaker. 00:43 I'm a physician from Boston 00:45 and I have two friends joining me today. 00:47 On my right side is Tami Bivens, 00:49 a mother of three from California. 00:52 On my left side, joining us from Portugal, 00:55 is my great friend Nancy Diaz, mother of two. 00:58 And we'll be today exercising on the ball. 01:02 Hence we have a ball. We'll do abdominals mostly, 01:04 but again I'd like to begin with a text 01:07 before we get going into the exercise. 01:09 And this text today is taken from Psalm 92, verses 1 and 2. 01:13 It says, "It is good to give thanks to the Lord 01:17 and to sing praises to your name, oh most high, 01:21 to declare your loving kindness in the morning 01:23 and your faithfulness every night." 01:26 Praise the Lord for that text. 01:28 Now today, what we're going to be doing 01:29 is doing some abdominal exercises on the ball. 01:33 We're doing this just for variety. 01:35 Many of these you can do on the floor. 01:38 Now if you have difficulty doing abdominal exercises, 01:41 sit-ups, etc, because you have, 01:43 sort of deep arch in your back as I do. 01:46 If you're using the floor take a full size bath towel 01:49 and roll it up and lie down on that 01:51 if that's too much for you 01:53 then you can make it a smaller towel, etc., 01:56 and that will be able to help you. 01:57 But right now, we're gonna do warm up on the ball. 01:59 We're gonna take a seat on our balls 02:04 and we're gonna just bounce on the ball. 02:06 And if you never used a ball before 02:08 you might just want to recognize that the ball is your friend, 02:11 it might pitch you off, but that's all right. 02:13 Just get right back upon it like a horse. 02:16 So we just gonna bounce. 02:17 Just gonna bounce on the ball 02:19 and then we'll move to the right 02:21 and we'll move to the left, good. 02:23 Just move to the right. 02:25 See you will not fall off, okay good. 02:28 Now what we're gonna do is we gonna 02:30 move our legs out and in so out and in. 02:34 Two times and in, out and in, out and in. 02:40 Nice bouncy ball. Now I know, 02:42 I've seen several people at work 02:44 with these balls at their desk. 02:46 So, while you're at work you can also do a lot of exercise 02:49 that's good for you. 02:50 All right now lets get your arms going also. 02:52 We'll just begin with your arm to the leg to the right 02:55 and arm out. Arm out, good, 02:58 we'll just stretch those muscles that we're gonna be using. 03:01 These muscles that we're stretching now 03:02 all are oblique abdominal muscles 03:05 and we don't want to strain those 03:07 so we want to stretch them well. 03:09 So we're stretching our oblique 03:10 abdominal muscles right now. Very good. 03:15 And just stretch those and stretch them. 03:20 Great, very good. 03:21 Now we're gonna do something we've not done much before 03:26 and I've not done much myself. 03:28 We're going to sit on our balls, 03:29 we'll face this direction. 03:32 Good, so now let's walk forward we count for eight. 03:34 We want to travel one, two, three, 03:37 four, five, six, seven, 03:39 oops I'm-- well let's go back 03:41 three, four, five, six, seven. 03:43 Good, again one, two, three, and tuck your abs in, 03:47 tuck your abs in and back two, three, four, 03:50 again you're really using your abs. 03:52 Using your transversalis muscle 03:54 and your oblique's, as we're walking forward. 03:57 Stay on your balls, very good. 04:00 Very good, excellent. Good. 04:03 Now, what we're gonna do stand behind your balls 04:06 and we're gonna put our legs apart like this 04:10 and we're gonna just stretch our backs. 04:12 Because that's one thing that gets very over extended 04:15 when you do sit-ups, 04:16 so we're gonna sit in the-- sit behind the ball 04:19 and we'll just roll the ball forward 04:20 and stretch your back. 04:23 And then bring it back and roll it forward again. 04:28 And just stretch your back. 04:29 That should feel extremely good. 04:32 And then bring it back 04:34 and then we'll just stretch it out again. 04:37 And then back, last time. 04:40 And then we're gonna do another back stretch, very good. 04:45 Again, we'll just roll the ball, 04:47 but put the right hand in the ball 04:48 we can go this direction and put the arm up. 04:51 So roll the ball up and look up towards the sky. 04:56 And then come back to the other side 04:57 and just put a nice long stretch there. 05:01 And come back again the other side. 05:03 Nice long stretch. 05:05 And that should stretch the back out nicely. 05:09 Next up, very good. 05:13 And last one, next up, good. 05:18 Next up we're gonna do abdominal crunches. 05:22 So, let's take a seat on our balls 05:24 and we'll roll forward on the ball 05:27 to about the middle of your back. 05:29 Now I'll tell you something before we get moving. 05:32 If you stay up here, it's little bit more difficulty, 05:35 if you come further down its much more easy. 05:37 So, just find the position that's best for you 05:39 and we'll just do about 20 or 25 of these. 05:43 All right, so let's go ladies. 05:45 One and we'll count about 25 05:49 and make sure that you tuck your gluteus in, 05:52 that your legs are parallel to the floor. 05:55 You tuck your abdomen, squeeze your abdomen. 05:58 You don't wanna do these flabby. 05:59 So, I'm gonna check on my friends 06:03 to make sure they're not slacking. 06:04 I particularly I can't see Tami. 06:06 Oh, you're actually working. Yeah. 06:07 I like sitting around and kind of bossing 06:09 everybody around. You're good at it. 06:11 May be I'll kind of get--I'm good at it? 06:12 Yes. Thank you, my dear, 06:13 you've known me long enough to know that, right? 06:15 We'll keep going. What number we're, Nancy? 06:17 Twenty two. Twenty two, 06:19 oh, twenty three, twenty four, twenty five, good. 06:23 Now, before we move on we'll stay in this position, 06:26 we'll do a twist, all right? 06:28 So we'll take our right shoulder to the left, 06:30 and we'll do 25 and 25 on the other side. 06:32 How is that? Good. 06:33 Let's go. All right, 06:34 lift the shoulder up off the ball 06:35 and lift the shoulder off the ball. 06:37 We'll alternate, just alternate. 06:41 Good, so we'll do 50 total of these, all right? Very good. 06:48 Make sure you maintain good position on that ball. 06:52 And if you get tired just stop and support your neck 06:55 because that can be a very big problem. 06:57 If you finish doing your sit-ups, 06:59 at night for example, and you have neck pain 07:02 just put another towel under your neck 07:04 in the curvature of your neck 07:05 and that will make your neck pain disappear on total, 07:09 in a few days. Very good. 07:12 All right, now we'll just drape ourselves 07:16 over the ball and just roll backwards and relax your neck. 07:21 Relax your neck it's little tense. 07:24 Good, that feels good. Does not feel good? 07:27 We can stay here all day, huh? Yeah. 07:29 And that's what you do when you want 07:30 if you've a lot of neck pain, 07:32 we're doing these then they just slowly come back up, 07:35 hold your neck up and now we'll our elbows 07:37 and we'll bring them together 07:38 and hold it for four seconds and come back out. 07:41 Okay, so hold it there, 07:42 now bring-- bring your abdomen up 07:44 and hold the elbows close together for four seconds 07:48 and release and go back down. 07:50 Up, hold for four seconds two, three, four, 07:54 and out and go back down. 07:57 Up again bringing the elbows together 08:00 and hold it for four seconds, good and back down. 08:03 Let me check on my friends, let's see Tami. 08:06 Very good, I've nothing to say to you. Nor you. 08:10 I guess I can't have any excuse 08:12 for just sitting on the ball idle 08:14 so I'll get back to you. 08:16 Now, I get--how many are we doing now? 08:18 Eight. Eight? That's all? 08:20 Eight of the four. Eight of the-- 08:23 all right let's get to, 08:25 four seconds hold down, down again, and up. 08:31 And back down and squeeze those elbows together, 08:34 just squeeze your abs, squeeze your abs. 08:37 Very good, and squeeze your abs. 08:40 Very good. Now, let's roll up on our balls, 08:44 we'll sit on our balls 08:46 and we'll just stretch a little bit, 08:49 because that will get our backs-- 08:50 let's stretch our backs this way and just stretch hold it there. 08:55 And good and hold it here, very good. 08:59 Now remember those walking out that we did? 09:01 Yeah. We'll be doing eight of those, 09:04 as quickly as we can. 09:05 All right, let's go out and tuck your arms--your abs. 09:09 Squeeze your abs tight, squeeze your gluteus, 09:11 we're gonna walk out and back eight times. 09:13 Let's go. One, the first one and tuck your abs, 09:17 don't just walk keep your abs nice and tight. 09:20 That's one. Here's the second one, 09:22 keep your abs nice and tight. 09:24 Here's the other one. That was three, right? 09:27 Yeah. Four, very good. 09:32 Back and here's five. 09:35 Keep your abs nice and tight and engage your core. 09:39 Don't just roll out and hope for the best. 09:42 And engage your core. 09:44 Your core is all your abdomen muscles and your gluteus. 09:51 Engage everything squeeze, squeeze, squeeze as you go. 09:55 What's that? Eight. 09:56 Eight? Yeah. 09:57 Very good. All right let's stand behind the ball 09:59 and we'll stretch our backs. 10:01 Well, we're going to actually we kneel, I'm sorry. 10:04 And we'll just take the ball 10:05 and we'll roll it out in front of us. 10:06 Just roll it out and just stretch your back. 10:10 Feel that nice stretch. 10:13 All right. Oh, that's feels good. 10:16 And come back again and just roll it out. 10:23 Very good. Excellent. 10:26 Now we're gonna do something 10:27 that's going to--quite a bit of maneuvering. 10:32 We're gonna lie, we keep our knees on the floor, 10:34 we're gonna put our arms over the ball and our legs out. 10:40 Now, when I'd done this before it's worked perfectly, 10:42 but I've been on carpeted floor, 10:45 so we could have a little comedy going here, 10:47 but I hope not. And the aim of this exercise 10:50 is to lift your shoulder up off of your, oops, 10:55 we'll get state of stable here the floor is quite slick. 10:59 So, if this works I'll be very happy. 11:01 All right and then the thing 11:02 is just lift your waist up like this. 11:05 And you'll have to come up very high. 11:06 Just lift your waist up 11:08 and if you can get your arm up that's good. 11:10 The important thing is have that have a slick floor, 11:12 that's the first part of it. 11:14 How stable are you there, Nancy? Good. I'm all right. 11:16 It's slippery. The floor is nicely polished. 11:19 One other thing that you can do 11:20 is just leave your arm like this 11:22 and just lift your arm up as possible. 11:24 So, the floor is too slick, we'll just modify. 11:26 So, let's pick your waist up and try and make a pinch here, 11:29 just as pinch as you can 11:31 and all the way out and pinch it. And pinch it. 11:35 If the floor was not quite so slick 11:36 we could do a very wonderful job for you. 11:39 But--so we're modifying. 11:41 It's called and--the idea though is to take both of your hands, 11:45 keep going girls, behind your head 11:47 and just rock up like this one foot in front of the other 11:51 and you'll be nice and stable that way. 11:53 But if you've to modify or the floor slick 11:56 put your hand down. How many is that? 11:59 Nancy, you counting? About 10. 12:01 Oh 10, good. At least. 12:03 And you should feel a nice pinch here when you do that. 12:05 A nice pinch, good. A nice pinch. 12:09 All right, let's change to the other side 12:13 and then we'll stretch that side out. 12:15 We should feel it there in your trans-- 12:17 in your oblique muscles 12:19 and that's what you're working here. 12:20 Because when you do your abs 12:21 don't just do the transversalis muscles 12:24 and the rectus muscles. 12:27 We're gonna do all the oblique's. 12:29 So again you drape, let's see if my--is less slick. 12:32 No, it's still is slick as ever. Yeah. 12:34 It's like a nice landslide here. 12:36 Okay, so stick your legs out 12:39 and keep your arm down on the floor, 12:40 put one up and then as best you can 12:45 and up, and up, 12:50 and make sure your legs are wide enough apart 12:51 if you've good stability. 13:00 Good. All right, 13:05 now what we'll do is we'll just sit on the ball 13:07 again and stretch that side 13:09 and then we're going to do some maneuverability. 13:14 So we'll just, again, just stretch that side. 13:18 Go off to the side like this the other side. 13:23 Now we're gonna--next up we're going to sit on our balls 13:28 facing this direction and we're gonna roll out 13:32 and lift our abdomens up and hold leg out, all right? 13:37 So we'll just walk out, just walk out--place the back 13:40 your back on the ball and just hold one leg out. 13:44 And that engages your core naturally. 13:46 All right, next leg, hold up there good, good. 13:51 And then we'll see if we can do for eight seconds. 13:55 All right, very good. 13:58 Excellent. Very good. 14:05 Okay, now we'll hold the next one for eight seconds, 14:08 all right. Okay. 14:09 Get nice and stable eight seconds. 14:11 Let's see. One, two, three, four, five, six, seven, eight. 14:18 We did it. Next side, all right, one, two, three, four, 14:26 five, six, seven, eight, 14:31 nine, ten, good. Good, good. 14:33 Very good. All right, very good. 14:35 Excellent. Now we're gonna sit--kneel behind our balls 14:40 and we're gonna roll on our abdomens on the ball. 14:44 We're gonna roll forward 14:47 and we're going to do a bit of balancing. 14:51 So we're gonna roll forward 14:54 and I'm not gonna tell you what's gonna happen next 14:57 because then we won't want to do it. 14:59 You know, some people can do this with having all the legs 15:01 up off the floor, but first we'll do just two legs. 15:04 with one arm and one leg. 15:06 So we'll go with our right arm up and left leg up. 15:09 Hold that there. 15:10 Can you feel your core engaging? 15:12 Engage your core, change legs to the other side. 15:16 I'm weaker on one side than the other, okay. 15:20 Again, hold it there, hold it there. 15:25 Change sides. 15:27 Good, hold it, hold it. 15:31 Next side, hold it. 15:35 Good. And you know, if you squeeze 15:38 your abs together, squeeze your gluteus, 15:40 you'll have much better success 15:42 in staying on the ball in this position. 15:44 Squeeze your abdomen, squeeze your gluteus, 15:46 and you'll stay on the ball very nicely. 15:49 Good. Let's roll back and give the abdomen a little rest 15:53 and just breath in and out then we're gonna take 15:56 three limbs or four limbs off the ball. 15:59 All right, the abdomen is ready to go. 16:02 Let's roll forward again on the ball, all right. 16:06 This time we're going to take, we're gonna leave 16:10 one leg on the floor, some of you can take all four limbs 16:13 one leg on the floor and both arms. 16:15 All right, let's do it. Good. 16:20 Now, the other leg, try and do the other leg. 16:23 May not last as long, but this will be a one sided. 16:25 One leg off the ground. 16:27 Very good. And the other leg off the ground. 16:31 Superman. This is one, good. 16:35 Sorry, Tami. It's all right. All right, another one, good. 16:41 One more time, good. 16:45 Again, just try and engage the core. 16:47 I know when I forget that's when I roll around. 16:50 Very good. Now, we're going to just pulse 16:55 our chest up off the ball. 16:59 All right so for that we'll roll forward again 17:01 and just give your abdomen a little rest. 17:04 We'll roll forward again on the ball 17:07 and we're just gonna come up. 17:08 We'll go like this both legs on and come up. 17:11 Like this, come up. 17:14 We'll do this for about 20 times. 17:17 Four, good, good, engage your core. 17:22 That's six, I think, 17:24 and seven, eight, nine, ten. 17:31 That's a lot, huh? 17:32 Eleven, twelve, thirteen, and fourteen, 17:40 good, only six more. 17:42 Wow, good. 17:45 Concentrate, three more, 17:47 18, and 19, and 20. Excellent. 17:53 Roll back and we'll stretch our backs again, we need it. 17:56 All right, just stretch out nicely there, 18:01 stretch out, stretch out. 18:06 That feels good. 18:07 We can just stay for the rest of the time. 18:09 Yeah. But, no, we've got planks to do. 18:12 All right, so first of all we'll just stay right here, 18:16 we'll practice this by taking--putting our arms 18:18 on the ball like this. 18:20 And we're gonna just roll the ball forward. 18:22 All right, so roll the ball forward, 18:24 just little bit and bring it back. 18:27 Forward and bring it back. 18:31 Forward and bring it back, forward. 18:37 Now what we're going to do 18:38 is roll forward just a little bit, 18:42 place our arms or elbows on the ball, 18:45 get a good grip, and again the floor is slick 18:48 we may have to use our mats 18:50 but we'll see if we can do without the mats. 18:51 And dig in your toes 18:54 for a plank and just hold there. 18:56 Hold for a few seconds, 18:59 good, bring your knees down and bring it back. 19:02 Engage your core when you do this, otherwise you'll fall. 19:05 All right, dig your elbows in, 19:07 dig your toes in, come up, and back. 19:11 Let me just show you what that looks like on a side view. 19:14 Girls you can keep going. 19:17 See just bring your arms--dig them in 19:21 and then bring your body up and then bring it back. 19:27 Out, put your toes in, knees down, and bring it back. 19:34 This is very, very good 19:35 for your--all your muscles in your body. 19:39 All your muscles in your body. 19:41 Very good. Again, good, 19:47 the floor is holding for us, that's wonderful. 19:53 All right, and bring it back. 19:59 All right, very good. 20:03 Excellent. Now we're going to lie on the floor, 20:06 we'll get our mats and we're gonna do a couple 20:10 of exercises on the floor 20:16 and we'll turn sideways for you. 20:22 And it's important that you don't slip. 20:25 And we're gonna do is first of all lying down. 20:27 Need to keep your core nice and engaged as we do this. 20:32 We're gonna lie down, we're gonna hold the ball up 20:36 above our heads and we're gonna go center 20:38 and then off the side not moving our body. 20:43 All right, so bring the ball up above your head, 20:46 just lie down on your mat. 20:49 All right, and we just take it--go to the right. 20:52 Just roll over with the ball to the right, engage 20:54 your core, and to the left engage your core. 20:58 Up again over to the side, and up again and over to the side. 21:03 Engage your core. 21:05 Your body shouldn't be moving too much, 21:06 just need to tuck your abdomen in and squeeze your gluteus. 21:13 Squeeze your gluteus and squeeze the ball as you're doing this. 21:17 Squeeze the ball, squeeze the ball. 21:22 Very good, we're gonna do the same thing 21:23 sitting up in just a moment. 21:26 This may not look like a lot of exercise, 21:28 but sitting up believe me if you're doing it correctly 21:30 you're squeezing the ball and squeezing your gluteus, 21:33 and squeezing your abdomen. 21:36 Remember to breath. 21:38 If you don't breathe you'll turn blue. 21:41 All right, we'll do four more. 21:46 One and two 21:50 and three and four. 21:54 Good. Now very carefully come up 21:58 and we're gonna just sit down. 22:01 Sit nice and flat with your legs out straight. 22:06 Make sure your hips are stable, your feet are stable. 22:09 No movement, we're gonna do the exact same thing. 22:12 We're gonna turn as far as we can. 22:14 All right so take that ball out in front of you squeeze it, 22:17 squeeze it and come over to the side, 22:20 and back to the center and over to the side. 22:23 Stable hips, stable legs, the feet shouldn't move. 22:30 And back. Over to the side, and back. 22:37 If your arms get tired you can put the ball down 22:39 and just do it without the ball. 22:44 And over and over. 22:48 Swing, we'll do four more. 22:53 Over, squeezing, squeezing, squeezing. 22:59 One more and to the right and to the center. 23:04 Very good. Now I do have a bonus 23:08 before we do our--or cool down with a bonus balancing. 23:13 Bonus balancing act for you. 23:18 It's very important as we grow older to make sure 23:20 we've good balance and so without the balls 23:23 right now we're gonna do a little balance 23:26 for you and if you want to modify this move 23:34 you can just put your leg out like this and back and back. 23:38 But what we're gonna do we're gonna pick our knee up 23:41 and put our arms out and then kick it out and then back. 23:45 Don't touch, and if you touch down 23:47 that's fine you can touch down. 23:48 Let's try and put it out 23:51 and back and out and back. 23:56 Can you do it faster girls? 23:58 Out, let's try, yeah, that's very good attitude, very good. 24:03 I think we can modify it. 24:05 But you're doing a great job, why do you want to modify it? 24:08 Very good. Balance. 24:12 Now we've two legs so we'll do the other one. 24:16 All right, so let's do the other one. 24:20 Out, we're gonna do out. 24:26 My other leg is stronger than mine 24:27 of this--that's because I injured this one. 24:29 I've got an excuse. 24:32 And back, lets do faster. 24:37 Very good. 24:42 Good. All right. 24:47 Very good, now what I want you to do as your standing 24:50 pose where we put one leg completely back 24:53 and we're standing for 30 seconds, I hope. 24:56 Just put your arms out and we'll just put the leg back. 25:01 It's very important to try and keep that balance. 25:03 Engage your core, that's how you keep a balance. 25:06 Tuck your abdomen and tuck your gluteus. 25:10 And this is how you maintain your balance 25:12 and find a fixed point, 25:14 keep looking at that fixed point, 25:16 looking at that fixed point, 25:17 engage your core ab--core muscles. 25:20 All your abdominal muscles keep looking, keep looking. 25:23 Just hold that. 25:26 Very good come back. 25:28 We on the next side, shake it out, shake it out. 25:31 All right, let's go up with our arms again 25:35 and put the leg out and just engage your core muscles. 25:40 It's amazing how many abdominal muscles 25:42 are used in keeping yourself upright. 25:44 Very important, so just keep your core 25:46 and--keep focus in one spot. 25:48 Use your abdominal muscles to keep holding it and holding it. 25:52 We'll just keep holding it. 25:55 Very good. 25:57 Graceful with your arms. 25:59 All right, very nice. 26:01 Good girls, now we'll do a little cool down 26:04 and we'll do a cool down with our balls. 26:06 We'll bring those back 26:08 and again we'll just sort of bounce 26:13 a little bit, just bounce a little bit. Very nice. 26:17 Now let's put your legs a little bit apart 26:20 and then we just put the legs, 26:23 put your abdomen-oh, that feels good. 26:27 Arms back and in and arms and in. 26:33 Arms and in. 26:38 As you've seen most of the exercise 26:39 that we did today could be done on the floor. 26:42 It's just more interesting to mix it up. 26:45 It helps when you do the exercises to get 26:48 good success to mix it up because when you use a ball 26:51 you're actually doing balance and not just sitting 26:54 with--lying on a sturdy floor. 26:56 So it's very important. 26:58 All right, now we'll stand behind the ball 27:00 and we'll just push it out. 27:03 We'll push the ball out and stretch our backs. 27:08 Now arch--bring it, when you bring it back, 27:10 just stop little bit and then arch your back up 27:13 then push it back out again and go flat as we can go. 27:18 And bring it up and arch again. 27:21 And forward again and make it nice and flat. 27:28 Arch and forward. 27:33 And back and forward. 27:38 All right. Very good. 27:41 You know, we'll just take a seat on our balls 27:43 and just do a little bit of movement 27:46 as we wind down let's just bounce on the balls. 27:49 Thank you, for joining us today. 27:51 We pray that you've enjoyed the workout. 27:54 And we pray that God will richly bless your lives. 27:57 Remember to give Him praise in the morning and in the evening. |
Revised 2014-12-17