Body and Spirit (New)

Strengthening In The Legs

Three Angels Broadcasting Network

Program transcript

Participants: Lyndi Schwartz (Host), Nancy Diaz, Tami Bivens

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Series Code: NBAS

Program Code: NBAS000037


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.


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Revised 2014-12-17