Participants: Lyndi Schwartz (Host), Nancy Diaz, Tami Bivens
Series Code: NBAS
Program Code: NBAS000039
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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. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Today on Body & Spirit, we are going to get 00:14 to the core of the matter. Join us. 00:40 Welcome to Body & Spirit Aerobics. 00:42 I'm Lyndi Schwartz, your host today. 00:45 I'm from Ohio and I'm a physician. 00:48 With me, I have two wonderful guests. 00:50 We have Nancy Diaz from Portugal. 00:52 Welcome Nancy. 00:53 And then we have Tami Bivens from California. 00:55 Welcome Tami. Thank you. 00:57 And welcome to all of you, 00:58 who've chosen to join us today. 00:59 We are very pleased that you'll be exercising with us. 01:03 Before we get started, I'd like to share a thought 01:06 that will carry you through the rest of this week 01:09 and it's taken from Philippians Chapter 4 verse 19. 01:13 "And my God shall supply all your need 01:16 according to His riches in glory by Christ Jesus." Amen. 01:21 Today we are going to be focusing on our core. 01:26 The core muscles consist of all the muscles in the trunk, 01:30 the chest, the abdomen, 01:31 the back, the thighs. 01:34 And so, our exercise will be focused in these areas. 01:38 The first section of our workout 01:40 will be using the balls. 01:42 And we'll get those balls out and some mats. 01:45 And let's get those balls, 01:47 so that we'll be doing a few things to strengthen 01:51 initially our chest muscles as well as our back muscle, 01:56 especially the lower back. 01:58 What we will do initially is we will go through 02:02 what we call a swimming motion. 02:04 And so let's take the balls, 02:06 put them on the floor like this, 02:08 kneel down beside your ball. This side. 02:12 And--oh, we should do this from the side 02:15 it'd be easier, wouldn't it? Yes. 02:16 So you can see what we're doing. 02:18 We will start in this position and just lean on the ball. 02:25 Put your abdomen on the ball, be very steady. 02:28 And roll forward with your legs up like this, 02:31 so that your legs are out at a comfortable distance. 02:35 And then just raise your chest up, 02:38 like this, raise up your chest. 02:40 Put your arms out and act like you're swimming 02:43 and then back down. 02:45 And then up and then down. 02:47 We'll do quite a few these. 02:50 This really strengthens. 02:51 You should feel this not only in your chest, 02:53 and in your abdomen, but also in your low back. 02:56 So really lift up and feel that in your lower back. 03:00 Lift up and swim. Lift up, swim, lift up. 03:07 And don't go too fast, really stretch these muscles 03:11 and work these muscles. 03:14 These are your core muscles, the muscles of your abdomen, 03:17 the muscles of your shoulders, 03:20 the muscles of your lower back. 03:22 And if you feel any unusual distress, 03:26 you may want to kind of abbreviate 03:30 what you're doing or use a more modified 03:32 or more gentle elevation of your chest. 03:35 But as much as you're able lift off the ball. 03:38 Okay, let's do another five of these. 03:41 Lift up, good. Lift up, good. 03:46 Three, lift up, and four, lift up, 03:50 five, lift up, very good. 03:54 Okay, now I want you, have you, 03:57 again kneel on your ball 03:59 and just to get a front view of what this looks like. 04:02 Again I want you to lie on your ball with your chest 04:06 and this time we'll be exercising 04:07 isolating the lower back muscles. 04:10 And so, you'll feel little bit of distress there. 04:13 So again lean on your ball, roll forward a little bit, 04:17 spread your feet at a comfortable distance, 04:20 lift your chest up, put your arms back. 04:24 Okay, and then down and then lift up again. 04:28 You'll feel this across your lower back, lift up. 04:32 You're exercising tightening those muscles 04:34 in your lower back, very good. 04:36 Okay, lift up your chest. 04:39 Okay, let's do another five of these. 04:41 Down, lift up your chest, that's one, down, 04:46 lift up your chest, two, good, lift up your chest, 04:52 three, excellent, down, lift up your chest, 04:56 that's four, last one, down, lift. 05:01 Okay, got to hold that for little bit, 05:02 hold it, hold it, hold it. 05:06 I know it's burning, I know it's burning. 05:09 Okay, then relax over your ball 05:11 and just kind of hang for a little bit over the ball. 05:14 That feels good, doesn't it? Nice. 05:16 Good, does that feel good? Feels good. 05:18 Do this at home, just lie over the ball 05:21 and let the lower back muscles relax. 05:23 Okay, very good. 05:25 Come back to the center here again. 05:28 Now the next thing we're going to do 05:30 is try a little bit more difficult 05:32 and that is some pushups. 05:36 We're going to do some pushups. 05:38 And the push ups that we do, 05:40 I'll show you from a side view 05:42 what is the most ideal position for the pushups. 05:45 And, but then there 05:46 is a modified way you can do this. 05:48 So do this as much as you can. 05:50 So you need to reverse a little bit, back up some, 05:53 because you're going to lean on the ball 05:56 and take a dive over the ball, 05:58 we just gonna front anyway. 06:00 You want to be at about knee level like this 06:04 with your hands under your shoulders. 06:06 Make sure there is no undue arch in your back 06:09 and then come down as low as you can and up, good. 06:13 Down and up, very good, down, up. 06:18 You should be about your knees if you can't keep going girls, 06:21 if you can't go that far, 06:22 you can back up to about this level. 06:25 Whatever level you feel comfortable, 06:27 as long as you're able to be on the ball. 06:29 What is this do apart from a normal floor pushup? 06:32 The ball really stabilizes your core automatically. 06:36 So go forward like this, good. 06:38 How many we've done? 06:39 Oh, I've lost the count. 06:40 You lost count. Maybe ten. 06:42 Ten, ten, okay, good. 06:43 Let's do another five of these, okay. 06:45 One, two, three, four and last one. 06:54 Now carefully walk your hands in, 06:56 come over on the ball and back on the floor. 07:00 Okay, very good. That was great. 07:03 Oh, it was. All right, okay. 07:04 So that's how you can use the ball. 07:06 There are some more exercises 07:07 you can do on the ball for your core, 07:09 but the ball is a natural core exercising. 07:14 Now we'll go to some floor exercises. 07:16 Let's put our balls back and let's get our mats out. 07:21 And we're going to do, 07:23 I won't be able to do all the exercises. 07:25 We'll have Tami use that one. This is a little bit longer. 07:28 I think yes, sticky side is that side, 07:32 you can get that one there. 07:34 What we're going to do is, 07:35 the first thing we're going to do. 07:37 And I'm going to have to, sorry ladies, 07:39 I'm gonna have to instruct. 07:44 Now you'll need some room to do this. 07:46 This is what we're gonna call a 360 degree roll. 07:49 And I'll be counting, how this is done. 07:52 I have a pack on my back 07:53 and so I don't want to injure my pack. 07:56 I feel so sorry, I have to have this. 07:59 But this is what it looks like. 08:00 You'll begin on your tummy. 08:02 So I'm gonna do this on my side 08:03 so that they can see what we're doing. 08:05 You begin on your tummy like this 08:07 and you'll be lifting up your chest 08:11 and your legs, arms forward. 08:14 Just like this, I'm gonna have you hold 08:15 that position for about five seconds. 08:17 Then I'll tell you to roll on your side, 08:19 I'm going to this way. 08:20 When you roll on your side, arms up, legs up. 08:24 Okay, arms--your chest is off the floor--arms, 08:27 and your legs off the floor. 08:28 Then you go on your back and you-- 08:31 I don't want to injure this pack. 08:32 I'm so sorry. 08:34 Legs up and your arms up in the back, 08:37 referring to line of pack, okay. 08:38 So, and then you'll switch sides. 08:40 And I'll count for you how many seconds 08:42 I want you to be doing this. 08:43 At home, if you feel that this 08:46 is uncomfortable at any position, 08:47 just you roll more quickly. 08:49 Okay, so let's start. Five seconds. 08:51 Arms and chest up off the floor. 08:53 One, two, three, four, five, left side. 08:58 Okay, roll to your left side, roll 08:59 and keep your arms and legs off the floor. 09:01 Okay, very good. 09:02 You may feel little wiggly, that's okay. 09:03 Yeah. You wiggly, wiggly is fine. 09:06 Okay, let's five seconds on the back, on your back. 09:10 And Tami, you may wanna get a little bit more on your mat, 09:13 more of your trunk more on the mat, 09:14 that'll be more comfortable. 09:15 Okay, and lower your legs some, 09:17 those legs, that will be too high, okay, that's good. 09:19 Your legs still have to be very high, 09:21 okay, on your right side. 09:24 Right side, okay, okay, very good. 09:30 And then now back on your tummies, 09:32 arms out, arms out, chest off the floor. 09:35 Lift up your chest and your legs. 09:36 Okay, very, very good, all right. 09:39 Back on your left side again, you're gonna-- 09:41 making the roll back towards the other direction. 09:43 Left side. Okay, just keep rolling, okay. 09:46 Keep your legs up and again, 09:47 you may be wiggling and shaking 09:49 and all this kind of stuff, that's fine, 09:50 but this is excellent natural core engager. 09:53 Then back on your back, arms up, legs up, very good. 09:57 This is so good for the core. 09:58 You tighten your abdominal muscles 10:00 from the top of the muscles all the way down. 10:02 You're tightening those muscles and your leg muscles. 10:04 Next side, roll over, okay. 10:06 And keep, get the chest off the floor as much as you can, 10:09 get that chest off the floor. 10:10 You could lift your shoulders up, 10:12 legs up, okay, very good. 10:15 On to your tummy, we'll make another pass, 10:18 okay, so you'll stay on your tummy like that. 10:20 Okay, now back on your side roll, 10:22 direct next this direction, keep rolling. 10:25 Chest off the floor, arms off the floor. 10:27 Very good girls, excellent job. 10:29 Okay, now you're gonna end up on your back 10:31 and I'm gonna have you hold this for ten seconds. 10:33 Get your chest back off the floor. 10:35 Okay, one, two, three, four, five, 10:40 six, seven, eight, that's ten, good, you're done. 10:45 This is one of the funniest exercises, 10:47 but it really, it really tightens your core. 10:49 At home, practice this, 10:50 because it's an excellent natural core engager. 10:54 Okay, engage your core. All right. 10:56 The next thing we're going to do is a really fun thing. 10:58 We'll need some weights for this. 10:59 Put your mats in this direction. 11:01 We'll need some weights. 11:03 Basically we'll grab those weights 11:04 and I'll show you what it is. 11:05 Tami will not use any weights, let's just grab those there. 11:09 Tami won't use any weights. 11:11 Nancy and I will use the weights for this exercise. 11:13 And let us show you what this looks like. Thank you. 11:17 Okay, you'll be standing on your mat like this 11:21 and actually we'll step just, just to the right of the mat 11:25 and the left of the mat. 11:27 You want to keep your core tight, 11:29 you lunge forward, lean forward, 11:32 extend your arms up, back and explode back up. 11:36 Then lunge to the side, chest down, 11:39 arms extended, back and stand back up, good. 11:43 Mat slips. The mat is slippery. 11:44 That's why you lunge off the floor. I did. 11:47 Get the chest down, down, up with the arms, 11:51 back and explode back up. 11:54 Keep the chest very horizontal. 11:56 Go ahead and lunge again, lunge, arms up straight, 12:00 chest down, back with your arms and up. 12:03 Okay, very good. 12:04 Again to the right side, down, chest down, 12:07 arms up, back and it finish the lunge, good. 12:12 Next side, good, arms up, back and up, good. 12:18 Next side, lunge, back and up, good. 12:24 Lunge, arms up and back and explode up, good. 12:29 Lunge, arms up, back and explode up. 12:34 At home, you don't need to use weights, okay. 12:36 Up, just like Tami is not using any weights and up. 12:40 Keep your core straight. 12:41 Lunge over and back and up, good. 12:46 Down, up, back and keep your arms straight. 12:51 Down, up, back and up, good. 12:56 Down, up, back and up, good. 13:01 Down, chest down, up, back and explode up, good. 13:06 There, okay, we go. 13:09 Okay, let's do, like we mean business. 13:12 Down, up, back and up, good. 13:17 Down, up, back, up, good. 13:21 Down, up, back and explode back, good. 13:26 Last two, up, back and good, last one. 13:35 Very good, okay. Little tough. 13:38 That was good. That was great. 13:39 All right. Okay, we'll put our weights down. 13:45 And now we want to do one other thing. 13:54 Out of breath. 13:55 Are you out of breath at home? 13:57 I hope you are. 13:58 That means you're really engaging your core. All right. 14:01 The next thing we're going to do 14:03 is something that kids love to do. 14:05 And I'm gonna call it, 14:07 kind of a rocking horse and a boat movement. 14:10 Let me turned my mat to the side, 14:12 so you can see what that, what it looks like, just aside. 14:16 This is the side. 14:18 Okay, so let me give you a couple of hints 14:20 about this particular exercise. 14:21 It is excellent, excellent workout. 14:24 I'm gonna have you first lie on your chest 14:27 and you'll grab your ankles and with your hands 14:30 you're gonna pull up on your ankles 14:31 thus getting your chest off the floor. 14:34 So you'll lie on your chest like this. 14:37 Bring your knees up, pull them up, get your chest up. 14:41 Pull on your, on your, with your hands. 14:44 Pull your chest up so your chest is off the floor. 14:47 Pull up like this. Pull, pull your chest up. 14:53 Okay and then you switch over 14:56 and then you go for, for height here. 14:57 You put your legs up like this and your legs, your arms up. 15:02 Okay, and you stay in this position just like that, 15:05 then you go back over. 15:07 Okay, let me see you do that, okay. 15:08 So let's go to the rocking horse position, 15:10 back on your tummy. 15:12 Grab your ankles, pull your chest up, 15:15 I guess that's good, excellent girls. 15:17 Perfection, this is perfection, good. 15:19 Pull your chest up, very good. 15:22 Switch to the other side 15:24 and do the boat to turn this direction. 15:28 Turn this side so that people can see what's happening here. 15:30 Slip in your mat a little bit, 15:32 so they can see look at this over here, 15:34 perfect, just get the legs up just like that. 15:36 The legs, arms up and take time to get the height. 15:39 Okay and just put the legs up, excellent. 15:40 Good Tami, you did that, good. 15:42 Let's do that one more time on each side. 15:45 We'll do the rocking horse again. 15:47 Rocking horse and you're pulling the legs up. 15:51 So you're pulling the legs up like this. 15:53 Pull your chest up off the floor 15:55 just like that, very good. 15:57 Okay and then the last boat, 15:58 switch over and get your legs, excellent. 16:02 Okay, very good. Good job, good job. 16:06 All right, perfect. 16:07 Okay, this again is another core exercise. 16:10 You should be do-- do this several times, 16:12 but we'll just do this few. 16:15 Continue, you may continue if you like. 16:18 Okay, very good. 16:21 The next thing we're going to do is put a weight 16:26 on one hand and make our hips go in the air. 16:30 And your turn your mat this direction. 16:32 I don't want to block anybody 16:34 but you turn your hips like, mat like this direction. 16:37 Okay, you're on one, 16:40 your arm is bent like this with a shoulder, 16:43 elbow right direct, they below each other, 16:46 the legs are over each other like this. 16:49 And these--these are call hip raises. 16:51 So you'll raise your hip up, now this is the key. 16:54 When you raise your hip up, 16:56 you will not lower it back to the mat, okay. 16:58 So it's like this, you have your hip up like this, 17:00 arm is on your hip, you raise up and down, 17:04 never lower it to the mat. 17:05 Up and fight for height. 17:07 Get that hip up in the air, okay. 17:10 Push and push and push and push, good. 17:18 How are you doing back there? 17:19 That's very good, so just fight for height, 17:21 keep pushing up, push. 17:23 This strengthens your entire core. 17:25 If you feel the tightness here in your belly, 17:27 just keep the arm on the--on the waist 17:30 and just push upwards. 17:31 Push, five more, one, two, three, and four. 17:41 Very good, excellent. 17:43 Okay, now let's switch sides, switch sides. 17:47 Same thing on the other side 17:49 and we'll again keep the arm directly under the shoulder, 17:52 the elbow, right under your shoulder. 17:55 Legs are out and you put your hand on your waist 18:00 and then you get up in the air and you push up. 18:04 And up, never touch the mat. 18:06 Up, good, up, good girls, okay. 18:10 up, up, good, up, and up, 18:17 good, up, up, good. 18:22 And never touch the mat. 18:23 The more height you get, 18:25 the more you'll engage your core. 18:26 You can feel on your belly, can't you girls? 18:28 Oh, yes. Okay, let's do five more. 18:31 One, two, three, four, five, good. 18:42 Okay, and these are really great. 18:46 They really engage your core. 18:48 Let's have a little fun. Yeah. 18:52 We're gonna do a little bit of a plank run. 18:54 And we'll show you what that looks like, 18:55 we can go to the side. 18:57 And let's put our mats aside for the time being. 18:59 You don't need them right away again. 19:02 But we'll need them before we finish this workout today. 19:05 All right, thanks Nancy. 19:07 And what this is? 19:09 We'll put our hands on the floor 19:12 and we'll do running motion with our knees 19:15 and with our knees coming all way to our elbows. 19:18 So we get down like this in a plank position, 19:22 like this, okay. 19:23 Plank position, just like that, stabilize yourself there. 19:26 You'll bring your knee in and out. 19:29 Now you can do it as slowly as this 19:31 or as fast as you want to. 19:33 So you can go like that. 19:35 But keep your bottom down, 19:39 don't put your bottom in the air, but down. 19:42 Okay, very good girls, very good. 19:44 The girls behind me, Nancy and Tami 19:46 are doing an excellent job. 19:50 And usually I recommend you do this for a minute. 19:56 As slowly as you want to do it. 20:01 Spread your fingers for balance. 20:09 And this can get tough, can't it? 20:10 Yes. Are you feeling this yet? 20:11 Feeling tired. How many more? 20:13 Do you know how much more you want to do? Ten. 20:15 Ten, one, two, three, four, five, 20:21 six, seven, eight, nine, ten, great and down. 20:28 Excellent, okay. It's like running. 20:32 That's like running. Yeah. 20:34 And that's a great next step. 20:37 That's a great way I think to really engage your core. 20:42 You can see we're out of breath 20:43 just doing few exercises. 20:45 They look like they might be simple 20:47 but they're actually not. 20:49 These are really quite difficult things. 20:52 Okay, I wanna do a few more things with our abdomens. 20:56 We'll do those on the mats because I think that those, 20:59 most of us, you know, 21:01 tend to get loser in the belly. 21:04 And I think that these things 21:05 are really important for us to stabilize our core. 21:12 And what we're going to do, we'll do this all to the side, 21:14 we'll do this to the side 21:16 and I'm going to face this direction. 21:18 We're going to do bicycles from a sitting position. 21:21 And this will engage our thighs and our abdomens. 21:27 And there are different ways you can do. 21:28 Some people do this with their arms in the air. 21:31 Both of the girls can actually do this 21:32 put their arms in the air. 21:34 I'll do this with my arms, 21:36 my hands really close to my body. 21:38 So you sit back and you bicycle forward, okay. 21:42 So let's bicycle. We bicycle forward. 21:46 What you'll discover 21:48 is after you have been doing this for a little while. 21:52 You're like, wait a minute, this is really tough. 21:55 As a matter of fact, it does not even take a little while, 21:57 it could take immediately and you're saying, 21:59 okay, stop, stop. 22:01 You need a break, just take a break. 22:05 But keep working, 22:08 now we're go in reverse-- reverse, okay, reverse. 22:15 And just keep doing this as much as you think, okay. 22:18 Very nice, just backwards and forwards, 22:22 okay, very good. 22:26 Okay and do this, I'll recommend you 22:28 do each direction for a minute at home, 22:30 as work up to a minute each side, okay. 22:33 That's very good. All right. 22:36 The next one, we'll stay to our sides, 22:39 the next thing it also engages our abdomens 22:43 and our backs, and our thighs is an exercise like this. 22:48 You stay on your secured butt, 22:54 your foundation and you lean back just a little bit, 22:57 you'll be doing in and out like this, like that, okay. 23:04 In and out, in and out. 23:08 And this really hurts your thighs. 23:09 You can take a break if you need Tami 23:11 or Nancy, you take a break? 23:12 You don't need a break, okay. 23:14 So in and out. 23:17 In and out, very good, just like that. 23:24 Okay, very good, that's good. 23:26 Do you feel the burn in your thighs? Oh, yeah. 23:29 But the thighs are burning 23:30 and we haven't even stood up yet. 23:32 Okay, the next thing we're going to do 23:35 is actually an exercise that I don't like. 23:38 But you know what? 23:39 It is so important and it really works your core. 23:43 So we're going to do this next exercise 23:45 and hope for the best. 23:47 This is call, this is a twist of using 23:49 the abdomen muscles on the sides. 23:51 So you're using your sides, 23:52 you'll be twisting with your legs up, 23:54 touching each side 23:56 and we wanna go for maybe, let's say 20. 23:59 And if we have more in us, we'll do more, okay. 24:01 You want me to turn, I can, I can face. 24:03 Okay, that's, that's it. 24:04 You guys can both turn and turn to this direction. 24:07 So we can see how the hands are going, okay. 24:09 And so it's like this, you touch, 24:11 you don't touch your feet down, you just keep going. 24:13 Every time one side is one, okay, so here we go. 24:16 One, two, three, four, five, 24:21 six, seven, eight, nine, ten, 24:25 eleven, twelve, thirteen, fourteen, fifteen, 24:30 sixteen, seventeen, eighteen, nineteen, twenty. 24:35 Oh, that's good. You're feeling ah. 24:37 So we did the 20, okay. So we did 20. 24:40 And but that, that actually, 24:42 oh that's good for your tummy. 24:44 It's not a sit up but it works like a sit up. 24:46 Okay, there's one last thing we'll do, 24:49 let's stand up, we can put our mats aside. 24:53 Thank you, Nancy. 24:55 And we are going to do, 24:56 I know that when were young, we all did this. 24:59 And we'll do it initially kind of slowly 25:03 and if we feel like going faster, 25:05 we might go faster. 25:06 You put your hand behind your head. 25:08 Okay, just like this. 25:10 Put your hand behind your head and you'll be going up, 25:14 lift the knee high, lift the knee high, lift high. 25:20 Okay, lift the knee up. 25:23 Now you don't wanna hunch over like this, 25:25 don't do that, keep up straight, 25:27 keep the core tight, knees really high, core tight. 25:34 And if you couldn't, some people can actually 25:36 reach their legs, their knees with their elbows. 25:42 I can never do that. 25:44 And for the last a little bit, not yet, 25:47 we'll keep doing this, the more you do of these, 25:49 you'll feel it in every muscle of your core, 25:53 your thighs, your back, your belly, your chest, 25:59 every muscle of your core, you really feel this. 26:03 Okay, can we do maybe ten seconds of fast? 26:09 Okay, one. 26:15 Did ten seconds yet? 26:18 It feels like it. Keep it, real tall, real tall. 26:23 Good, up high, up high, good. 26:29 It's tough. The breathing, it's tough. 26:31 Okay, very good. Wow! 26:37 And that's the core exercise. 26:39 The core muscles 26:40 are so important in your body stability. 26:43 Actually, my recommendation, 26:45 my personal recommendation 26:47 is that you do these core exercises, 26:50 rewind the tape, play it over and over 26:53 and do these core exercises once a week. 26:56 I think you'll notice your ability to do 26:58 even household chores, gardening 27:01 and that kind of thing a lot easier, 27:04 more efficient and with less injury. 27:07 So let's just cool down a little bit, we worked a lot. 27:11 And I thought let's just do little hamstring stretch 27:13 because we really work those hamstrings, 27:15 you felt that right? 27:16 So let's stretch our hamstrings. 27:18 Thigh one of the most important muscles we worked, 27:20 its easy to stretch is this muscle right here, 27:22 the hamstring muscle. 27:23 So let's just keep pulling on that, 27:26 very nice, good, okay. 27:30 Now let's do the other one. 27:37 And keep pulling on that, okay. 27:39 Let's just kick it out a little bit. 27:42 I really hope that you have enjoyed these exercises today, 27:45 these core exercises that you'll find them useful. 27:49 You can slow them down, do that at your own pace. 27:52 But regardless my prayer for you 27:54 is that you have great health. 27:56 In fact, that you have fabulous health 27:58 and may Gold bless you throughout 28:00 this entire day and this week. 28:03 Thank you for joining us. Good bye. |
Revised 2014-12-17