Participants: Lyndi Schwartz (Host), Nancy Diaz, Tami Bivens
Series Code: NBAS
Program Code: NBAS000037
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00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use 00:04 to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Coming up on Body and Spirit, 00:13 learn how to get a strong foundation. 00:39 Welcome to Body and Spirit Aerobics. 00:41 I'm so thrilled that you've joined us today. 00:44 I'm Lyndi Schwartz, 00:45 I'm from Ohio. I'm a physician. 00:47 And I have two guests with me today to help us. 00:50 Here we have Tami Bivens from California. 00:52 And I'm glad Tami is with us. 00:54 And Nancy Diaz from Portugal 00:56 and I'm glad that Nancy is with us. 00:57 And we're going to be exercising today. 01:00 I'd like to share a thought before we get started however 01:04 and it's from Habakkuk, a very tiny book in the Bible. 01:07 Habakkuk Chapter 3 verse 17 to 19, 01:11 "Though the fig tree may not blossom, 01:14 nor fruit be on the vines, 01:16 though the labor of the olive may fail, 01:19 and the fields yield no food, 01:22 though the flock be cut off from the fold, 01:24 and there be no herd in the stalls. 01:27 Yet I will rejoice in the Lord, 01:29 I will joy in the God of my salvation. 01:33 The Lord God is my strength, 01:35 He will make my feet like deers feet, 01:37 and He will make me to walk on my high heels." 01:41 What a beautiful promise. 01:43 We're going to be working on our legs today 01:47 and I believe that, 01:48 the legs are the foundation of our bodies, 01:51 we stand on them. 01:53 Most of what we do, we use our legs, right? 01:55 And strong legs is what we all want to have, 01:58 and so today we will actually be hopefully strengthening, 02:03 helping you strengthen. 02:05 Every aspect of your legs, the quadriceps in the front, 02:10 the hamstrings in the back, 02:11 the muscles of the inner thigh and even the calf muscles. 02:15 And we have some wonderful exercises for the calf 02:19 that we will do for you. 02:21 We will use a variety of modalities, 02:24 we'll be using weights, we'll be using the ball 02:27 and we'll be using a chair. 02:29 And so we're going to begin with the ball 02:31 and for the ball we can get the balls out. 02:34 What we'll be doing with the ball 02:36 is doing hamstring exercises. 02:40 We'll begin by lying on the mats with the balls. 02:45 We'll be rolling the balls toward us, 02:47 and I think we'll go in the sideways position. 02:50 And what we'll be doing, we lie on our backs, 02:53 put both feet on the balls, raise our backs up 02:56 so that we're kind of at a slant 02:59 and then roll the ball towards us. 03:01 So we need to get the mats out also. 03:05 And then we would just lie on our mats, 03:06 at home you can do what you like. 03:08 I want you to do this exercise at your level 03:13 and I will start off initially 03:17 and then I will check my friends, the girlfriends, 03:21 to make sure everything is fine, 03:22 this is a nice maneuver I can do, 03:24 to now do the exercise. 03:27 And maybe at home, you wanna try something 03:28 that to with your children and friends. 03:30 But let me just give you a little demonstration 03:33 of what I will be wanting you to do, 03:35 put your legs, your feet on the ball like this, 03:41 and then put your hands beside you, 03:44 put your head down and then raise your body, 03:48 your torso up, so that it looks fairly horizontal 03:51 or either slant and then roll the ball 03:55 towards your posterior, just like that. 03:59 Roll towards your posterior. 04:01 Now this is such a good exercise 04:03 and the hamstrings are such a difficult muscle 04:07 to strengthen that I think that we'll leave this exercise 04:13 going for probably a few times. 04:16 Let me get up and check the peeps, 04:17 how about them, all right. 04:19 The peeps, I want to make sure the things are going well. 04:22 Okay, so let me see Tami, very good Tami. 04:25 And if you want to take a break, 04:26 just lower your body to the ground, 04:29 very good, just lower your body to the ground. 04:31 When you do these exercises, you can take breaks. 04:34 You do not have to do them all the time. 04:37 Just do a few. 04:38 I recommend about 25 of these. 04:41 How many of it you have done so far? 04:42 Well, quite, 20. Twenty. Oh, yes. 04:45 Are you kidding? You want to take a recess? 04:48 Take a recess. If you want to take a recess, 04:50 go head and take a recess. 04:51 These balls can be found at a number of exercise stores. 04:57 And they're very nice for wide variety of things. 05:00 Okay, have you-- do you feel like 05:01 you've done enough of those? 05:02 Yes. Okay, all right, good. 05:04 All right, so let's start transition. 05:06 So those are for hamstrings. 05:07 If you want to strengthen the hamstrings, 05:10 you can do that. 05:12 A kind of variation that you can do 05:14 is to lift one leg vertically in the air 05:16 and roll the ball towards you with one foot. 05:19 That's really advanced, 05:21 but that's just really not that necessary. 05:24 The next thing we're going to do 05:25 is we're going to practice, again using our inner thighs. 05:28 It might be a little difficult for us with our trousers, 05:34 but you squeeze the ball between your legs. 05:36 You're lying down and you want to change the ball 05:38 from your legs over your head to your arms extend out flat. 05:43 So let me show you what it is. 05:45 You have the ball close in like this 05:49 and you squeeze the ball, you lie back, 05:53 and then you change the ball up 05:57 and bring down and over your head, 05:59 lift your head up off the floor, 06:01 and bring the ball back, and down. 06:05 Okay, lift the ball up over your head and back, 06:11 up and down, 06:15 lie down, up and down. 06:21 Now I'm going to have my girlfriends, 06:25 do this until it hurts. 06:29 It's hurting. It's hurting. 06:32 Well, but this, that exercise 06:34 is good for the inner thighs. 06:36 And they're very few things that you can do, 06:39 that really help the inner thighs. 06:41 But if you really lift up your leg, 06:43 very good Tami, that's really good, 06:44 and then up again and lift the ball, 06:46 hold over your head and back down, very good. 06:49 Do you feel that in your inner thighs? 06:50 Oh, yeah. You feel like its--okay, 06:52 and the more of these you do the better of that 06:54 your inner thighs are going to feel. 06:56 Okay, very good. 06:58 The next thing again for the inner thighs 07:00 is just very simple, you keep the ball, 07:04 just like this, and you squeeze the ball. 07:07 And we're going to do this eight times, 07:09 eight pulses, and then four pulses, 07:13 two pulses, and then we'll just squeeze and squeeze. 07:17 The first time I did this I'll be honest. 07:20 I didn't think I can walk for like four days. 07:22 Feels really good. 07:23 So let's start, okay, eight pulses, okay, 07:25 so one, two, you squeeze the ball, 07:28 four, five, six, seven, eight, 07:33 nine, ten, eleven, twelve, that's eight, 07:37 I'm counting like a child, 07:39 and the girlfriend said nothing. 07:40 Okay, now let's do it four times. 07:43 One, two, three, four, good, very good. 07:47 Now twice, one, two. 07:50 Now next time what I want you to do is 07:51 just do pulses, very quick pulses like this, 07:55 just very quick pulses, 07:56 and that really strengthens your inner thigh. 07:58 And then I'm gonna tell you to stop 08:00 and hold and just squeeze the ball. 08:02 Squeeze the ball, just stop for--just squeeze it. 08:05 Okay, relax, and squeeze the ball. 08:09 Very good, relax, and squeeze the ball. 08:15 Do you guys feel that? Yeah. 08:17 Okay, you know what? I couldn't walk for few days. 08:19 It was really tough, okay good. 08:20 And squeeze again, very good, all right. 08:23 So that's just a very brief demonstration 08:27 of what this ball does, for the hamstrings 08:30 I showed you that, for the inner thigh, 08:32 the ball over the head and then squeezing the ball. 08:34 And with that, let me have you standup, 08:38 and we can just stand in front of our mats, 08:40 and this exercise is really designed for balance. 08:45 And what I want you to do is hold the ball like this, 08:49 and you have to squeeze the ball, 08:50 the ball just really is an extra distraction almost. 08:55 But you'll be lifting the ball over your head like this, 08:58 over your head, over your head, okay, 09:00 and then just stick one leg out. 09:02 And hold the ball up, one leg out, 09:07 then bring the ball forward, don't touch the floor down 09:11 and out in the back, woe! woe! good. 09:17 Let's do that again, up over the head, 09:20 out, down, get to center, and then back. 09:30 Okay, that really strengthens your leg. 09:32 Now let's do the other side. 09:34 Over the head, 09:37 out, out and front, 09:43 get the balance and back. 09:47 Okay, stand up straight. 09:49 We'll do one more time on this side. 09:51 Over the head, out, down, 09:58 get the balance, and then back. 10:03 All right, good. 10:04 That is really good for balance, 10:06 and that's what we want to do with the ball, okay. 10:08 So let's put the balls back and the mats back. 10:12 And there are couple of things you want to do, 10:15 again this will strengthen the quads. 10:17 Let me tell you how strong the quads, 10:19 how important is to exercise your quads. 10:21 I'm a runner, you would think I have great strong legs, 10:26 but I constantly have knee problems 10:28 and I was told that is because 10:30 I've week quads, imagine that, 10:33 so I do a lot of quad strengthening exercises. 10:37 So you wanna do to right now, they're some of my favorite, 10:39 you need the chairs. 10:41 Let's fold up the mats and these--initially 10:46 if you have weak knees at all, 10:50 do these this next exercise as carefully as possible. 10:54 And I will show you what I want you to do with that. 10:59 This is this mat, okay. 11:01 So I want you to bring the chairs like this, 11:04 and there are couple-yeah, yeah, we can be all in a line 11:07 I think, we can all be in a line, 11:09 may be I should do it. Be on left, most probably. 11:11 So this way, that's a good idea. 11:14 Okay, so this is what I want you to do. 11:17 I want you to take the chair, 11:18 and make sure it's a good solid chair. 11:20 I want you to put-- I'll do this side. 11:22 Put your foot on the chair like this, 11:25 hop out, towards kind of safe, 11:28 when you go down, I want you to make sure 11:30 that your knee is over your ankle, 11:33 and not over your toe like that, okay. 11:36 These are called chair lunges, so let's go down and up. 11:40 Now if you have knee problems, I'll show you, 11:43 just go down a little ways. 11:44 It doesn't mean you don't have to do the exercise, 11:46 but as long as you go a little bit, 11:47 you can feel in it your quads, 11:49 down and up, just down and up, 11:52 and make sure that your knee 11:54 is over your ankle not over your toes. 11:57 Just down and up. 11:59 I'd to do a lot of quad exercises 12:01 because of my knee issues. 12:05 How does that feel? I'm feeling here. 12:07 Yes. You're feeling it, yes. 12:08 Yeah, I feel-- And you really feel it here. 12:09 This is-its actually good stretch to there? Yeah. 12:12 Okay, very good. 12:14 Okay, just down and up, very good, okay. 12:19 And then switch to the other side, 12:20 I'll turn around so that you can see the other side. 12:24 So we get this side here, you secure your foot, 12:27 that was my same side. 12:30 This side, my other right side or my other left side. 12:34 All right, okay. 12:36 So put your foot on the--you can either go 12:38 with the whole foot on this chair like that 12:40 or it can be up depending on the chair that you have. 12:42 Make sure it's safe, 12:44 that the chair does not slide away. 12:45 So you make sure that your foot is out far enough 12:47 so when you go down, 12:50 you're not over your toe, 12:54 just like that. 12:55 And these are called chair lunges, okay. 12:58 Just like that, it makes you very, very strong, 13:00 just to do it like that, okay very good. 13:02 Very good, girls, okay. 13:04 Make sure your knee, Tami, is not so far forward, 13:06 it's coming over your knee a little bit. 13:08 So I need to just step back first. 13:10 With the chair, exactly. 13:11 So--and you just wanna really squat down 13:12 so you're right over this-- Okay. 13:13 This, this knee. Good, just like that, 13:18 that's perfect, that's perfect excellent, very perfect. 13:20 Okay, very good. 13:22 Okay, now let's keep our chairs 13:24 and these are gonna be great. 13:27 Okay, let's get our chairs altogether. 13:30 What we're going to do right now is 13:33 we're going to just sit down, 13:35 don't sit till I tell you. Okay. 13:37 And only sit when I tell you. 13:39 Don't sit before I tell you. Okay. All right. 13:42 Now let's sit together, slowly. 13:45 I want you to sit with us, slowly. 13:48 Okay, begin to sit and stop, get up, very good. 13:54 Okay, begin to sit and get up, very good, 13:59 begin to sit, push your chair back, 14:03 a little lower, okay, and put your arms out, 14:06 we're gonna stay for 30 seconds, all right. 14:09 30 seconds at home, or less if you're getting fatigued. 14:14 Okay, just stay, just like that 30 seconds. 14:17 And I can see the clock. Yeah. 14:19 Can you see the clock? Oh, can you see the clock? 14:21 Yes. When do we start? 14:24 When do we start, okay. 14:26 This is so good for skiing, for running, 14:29 for anything that you're doing, 14:30 this is just fantastic exercise, 14:32 just stay sitting. 14:33 Now this is the first of 30 second one. 14:35 We've other 30--another 30 second one to do. 14:38 So just get good, okay. 14:40 Five more seconds, and I'll have you stand up. 14:45 All right, okay. 14:47 Now let's do it again one more time. 14:48 Let's just relax our legs, 14:50 okay, just shake your legs out. 14:53 This is super, super good for your quads. 14:55 Something that's really good for your quads is wall squats. 14:59 We just sit on the wall put your knees out, 15:01 so when you sit on the wall that your knees 15:03 are over your ankles, not your toes, 15:06 and you just sit there, just like we did. 15:09 You gonna rise up on the wall you just sit, 15:12 some of the squats on the wall, 15:13 you just put one let out and sit, just like this. 15:17 Okay, and that's really, really nice. 15:18 Okay, now let's get our chairs again. 15:20 Don't sit unless I tell you to sit on the chair. 15:24 All right. Now let's begin to sit, 15:27 okay, sit, up, up, good, sit and up, 15:34 good, sit and up, 15:37 very good, sit, good, up, 15:42 now this time, sit, push your chair back, 15:46 sit a little bit longer, little bit lower, 15:48 and will here be here for 30 more seconds, 15:51 okay, just like this. 15:55 Just stay sitting, all right, keep sitting, 16:01 we're sitting, we're sitting, you're feeling it? 16:04 There's a burn in your quads, 16:06 the burn is awesome, yes, okay. 16:09 Very good, all right, stand up. 16:11 Feel good. All right. 16:13 Now those are chair squats and as I said, 16:14 those are great exercises along with sitting on the wall 16:18 that's fantastic. 16:19 Next we're going to take our weights, 16:22 and we're going to use some weights here, 16:26 and these are again, 16:27 lot of these exercises involve lunging. 16:30 And lunges are some of the most difficult things on knees 16:34 But it does not mean that you cannot lunge, 16:36 all it means is that, be very careful, 16:38 lunge in a shallow way. 16:40 And I'll show you that as well. 16:41 And these are squatting with weights 16:44 and all we do is, we go straight down 16:47 and stand up like this, 16:48 we'll squat down with the weights 16:50 and comeback upon our toes, okay, here we go. 16:52 Squat down like a sitting position, 16:54 up on your toes, squat down, good, up on your toes, 16:59 squat down, good, up on your toes, 17:02 fantastic, down, good, up on your toes, 17:05 fantastic, good, and all the way up to the very top, 17:08 up on the toes, down, keep a good posture, 17:11 slightly forward your chest, don't lean over like that, 17:15 but in a good position 17:17 where your chest is up a little bit, 17:19 up all the way, good, okay. 17:26 Okay, let's do this two more times. 17:28 One and then two, very good, okay. 17:33 Now we're gonna do something call super skaters, 17:36 and with those they don't have any weights, 17:40 so next up, we'll do super skaters. 17:43 Super skaters look like this, 17:45 and I'll just do it to the side 17:46 and also to the front. 17:47 But from the side, your right arm goes up 17:51 and your right leg goes back. 17:54 It's almost as if you're speed skating. 17:57 You go up like this, and we'll do it on the one side, 17:59 okay, down, go as low as you can, okay, 18:06 good, right leg, back, right hand forward, good. 18:14 That gives you balance and strength on that thigh, 18:17 the one that standing still. 18:19 This--and boy practice this, practice this, 18:22 this will make you strong. 18:25 Now get the leg back as far as you can, 18:27 very good, guess you've done little bit lower, good. 18:31 Can you feel that? Yeah. Little bit lower. 18:32 It's hard for balance. Okay, now let's try the left side. 18:35 We'll do the same thing on left side. 18:36 Left hand comes up, left leg goes back, okay. 18:38 And this is hard for your balance Nancy, exactly. 18:41 So, but these are so good, 18:43 because they make you so strong, okay. 18:45 I know, I've experienced it myself, okay, 18:47 left arm--hand up, left leg back, 18:50 left hand up, left leg back, 18:51 get used to do this, get used to it. 18:57 Good. Down, 19:02 and down, good, 19:05 and down, good job. 19:07 Excellent, we're speed skaters, 19:11 and get that leg out so it's way up the back, 19:14 balance yourself, balance yourself, 19:17 leg goes out to the back, okay. 19:19 Two more times, one, and two, good. 19:24 Okay, now grab your weights again, 19:26 and this time we're going to do reverse lunges, 19:31 reverse lunges. 19:33 And this reverse lunge is like this, 19:35 looks like exactly what it says, 19:37 instead of going forward in a lunge now you go back, 19:40 and up, down and up, right leg first, 19:45 down and up, good, very good. 19:47 And now Tami, just modify because I know 19:49 you have some difficulties also with your knees, right? 19:52 So just modify, don't go so-- 19:53 if you can just do this, that's fine. 19:56 Just do that at home, okay. 19:58 That's much better than injuring yourself. 20:01 Down, good, down, and the weights, 20:07 and I'm so glad just had weights 20:09 because the weights add intensity to this. 20:12 If you are doing this for the first time, 20:15 please, please, please, do not use weights, 20:18 do not use weights, you get the same affect 20:21 without using any weights. 20:23 Two more times, one, two. 20:26 Let's switch to the right side, left side. 20:28 All right, here we go. 20:30 Down, good, down, good. 20:35 Now when you come up just come to your toe, okay. 20:38 Not a flat foot just the toe. 20:44 Good, very good, all right. 20:51 Okay. All right, two more times. 20:57 One, and two, good, very good, all right. 21:04 Okay, now we're gonna do a few side lunges, 21:09 and then I want to get to the calf exercises. 21:11 Want to make sure we do the calf exercises, 21:13 that's your favorite. 21:14 These calf exercises will burn your calves, 21:17 but they will make you have great looking calves. 21:20 So first, let's do a side lunges, 21:23 side lunge is exactly 90 degrees from you 21:27 and the power in these move is coming back up, 21:31 it's like this, just look at this, 21:32 you go out to the side and explode back up, 21:35 don't touch the floor and go out to the side 21:37 and explode back up, okay, let's do it, 21:40 out to the side, explode up, go out to the side, 21:44 explode up, good, very good, out, explode up, good, 21:48 out, explode up, good. 21:54 Twice more. Good. 21:59 Now let's do--oh, that's our twice? 22:00 No, yes, I was excited. 22:04 It's time for the calves. 22:06 Okay, let's do our left side, and same thing, 22:10 out to the side, and explode up, 22:13 out, explode up, keep your arms to your sides. 22:20 Good. You're like machines, I tell you machines. 22:27 Good, and again, when you're doing this, 22:30 if all you can do, out to the side a little bit 22:31 and come back, just do that, okay. 22:33 Don't go all the way out like that. 22:35 I like to make a big movement because 22:38 I had so many difficulties, I'd to practice. 22:41 I love this exercises. 22:44 And if you had knee problems, 22:45 you know exactly what I mean, how terrible it can be. 22:49 Okay, last time, okay, now it's my favorite, 22:54 let's all stand in a line together. 22:56 These are calf raises, and these are for your calves 23:00 and what we'll do is, we will do 15 slow, 23:04 in a position initially like this, 23:06 with our feet like this, out, 23:09 and then we will do the position like this, 23:11 straight and then the position like this, okay. 23:15 Let's go, all right, out. 23:18 Calf raises up, up and down, 15 times. 23:21 I hope I can count. 23:23 Slowly, three, four, 23:26 good, five, six, seven, 23:31 now the knees, they wanted-- keep counting Nancy, 23:34 you feel wanna drift in, don't let them drift, 23:37 keep them so they go in this direction, okay. 23:40 Lift high, what number, we're 13, okay. 23:43 Thirteen, ah. Fourteen, good, 15, 23:46 ten fast, one, two, three, four, 23:49 five, six, seven, eight, nine, ten, 23:53 okay, straight to hip. 23:55 Okay, we do 15 slow, 23:57 up, two, three, four, 24:05 five, six, seven, eight, 24:13 nine, ten, eleven, 24:17 I saw that, 2, 13, up high, 24:23 14, 15, tippy toes. 24:25 Now fast, explode up, two, three, four, 24:29 five, six, seven, eight, ouch! 24:33 Ten, ah! Do you feel that? I did, I did. 24:36 The worst is yet to come. 24:39 All right, the worst is yet to come. Here we go. 24:40 Okay, now we're going to put our toes like this. 24:43 This is really where you tone with... 24:44 Pitch in toed. Yeah, you pitch in toed. 24:46 Your feet wanna naturally just drift back in, 24:49 don't cheat keep them apart, okay, here we go. 24:51 15 slow. One, yeah, 24:55 two, three, four, 25:00 five, six, seven, eight, up high, 25:07 nine, ten, tippy toes, 25:10 11, 12, 13, 14, 25:17 15, fast, ten, 25:20 two, three, four, five, six, seven, 25:25 eight, nine, ten. 25:29 I won't be able to walk again. 25:31 That's really good for your calves, 25:32 we'll stretch--we'll stretch the calves out, 25:35 out to little bit. 25:36 There's one other thing, I want to sneak in here, 25:38 and that's what we call an Iso lunge, 25:40 where your back leg is moving but the front leg is stable. 25:44 So you have one leg out like this, 25:45 you're down like this, and you just roll up and back, 25:49 up and back, up, okay, 25:53 and this is really good for your legs, 25:56 lots of the muscle groups, up on your toe and back, 26:00 up on the toe, up on the toe, 26:03 good, up on the toe, okay. 26:09 All right, let switch sides, okay, same thing, 26:13 leg is out, we're just gonna only move 26:15 just with our toe pushing forward on the toe, 26:20 and all this just to strengthen your foundation, 26:23 to make you more secure, 26:25 more balanced, free from injury, 26:28 injuries still come on to lower extremities. 26:32 You know and so just to get us free 26:33 from any kind of injury, all right. 26:37 Okay, let's do a little bit of cool down 26:42 and the way to really stretch out the calf muscles, 26:45 let's just do that 'cause the calf 26:47 seem to be about the worst, right. 26:48 Yes. Let me just really quickly, 26:50 just have you this at home, 26:51 continue to this while we do something else. 26:53 But you'll just get down on your fingers like this, 26:56 put your knees out and do the press the heel 26:59 into the ground. 27:01 Press the heel, that feels great after this. 27:03 Press the heel into the ground, 27:05 press the heel into the ground, 27:07 press and press and press, both feet down, press. 27:14 Okay, now walk your fingers in, 27:16 walk in and roll up very slowly 27:20 and come to the middle. 27:23 I really hope it has to be just cool down a little bit, 27:27 that you have gotten some exercises 27:30 that can help you at home, 27:32 as you seek to strengthen your foundation, 27:34 your legs, your thighs, all parts of your thighs, 27:38 the inner thigh, the hamstrings, 27:40 the quadriceps, even your calves and your feet, 27:43 the muscles in your feet, 27:44 the exercises that we just did. 27:46 And my prayer for you that is that as you exercise daily, 27:50 that you'll become stronger physically every day, 27:53 more secure every day and free of injury, 27:58 and in awesome health. 27:59 Thank you for joining us, 28:01 may God richly bless you. Bye-bye. |
Revised 2014-12-17