- All right, ab exercises.
Everyone likes to do 'em.
Get them, tummy nice and tight.
Six pack, et. cetera.
This exercise is something I never used
to like to do for ab exercises.
I'll show you, it's this, but I've discovered
a way to use this, so that anybody
can use it. - Or this.
- Or that, yes.
So we're gonna talk from seniors
to beginners to advanced exercises.
That's gonna really work the abs.
- For the Pillsbury Doughboy.
- Yeah, the Doughboy is definitely gonna get
his workout, her workout, yeah.
It's a nice, I think it's maple too, by the way.
It's nice.
- Yeah.
- Six, whatever we'll be back.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Okay, I'm gonna break this into three parts.
First of all, we're gonna start with
the more advanced, the exercises
that need to be done on the floor.
Then I'm gonna show exercises
that are gonna be done more for beginnings,
beginners or the seniors, where you can
do it standing, very safe and easy to do.
So if you're a senior or a beginner,
you can fast forward later on in the video.
Just a couple minutes.
We're gonna start out with a little more advanced.
- Ab wheel.
- Ab wheel. Thanks Bob.
I just use a cushion.
You can use a pillow, whatever you want.
If you got soft carpet, you may not need it.
It's only because my knees, on this tight carpet, hurt.
So on this, you simply go out like this.
And the reason I hate this one,
because I get to here, and two things.
It kind of hurts my back with spondylolisthesis,
and I can't go out any farther
and I don't feel confident with it.
However, if you happen to have a loop band
they call these the pull up bands
for a reason that I don't quite understand.
But whatever.
These large loop bands really make this nice.
This is exciting for me.
I'm gonna add this to my repertoire
this winter. - Very cool.
- So, put it around your foot like that.
You should have shoes on.
And then wrap it around again.
You don't have to do that.
You'll see what I'm talking about in a minute,
but that works a little better.
And, on your knees, put this around one side on the handle.
Okay?
And now watch how far I can go out,
with very good control, and I exercise
all the fibers and the muscles.
I can go way out to here and I can hold it.
- [Bob Schrupp] Very clever.
- Yeah, it works very nice.
Now, if you do this and it's still not enough,
simply go to the next size band or put two bands on.
I'll go to the next size here.
The black one's a little more resistance.
Wrap it around. It's easy to do.
Put it around the handle there, and whoa.
Now, the first time I did this
I did two sets of 10 and went way out to here.
And it felt so good.
The next day -
- You paid.
- I paid.
The fibers in my upper rec, oh here yeah.
- Abdominals.
- Yeah, of those abdominal muscles,
which were, have never been sore.
They're usually down here.
These fibers got sore the next day.
So we're working different fibers.
It's a great option.
And as you get stronger, you can simply eliminate the bands.
And I don't think I will, because -
- They work so well.
- It works.
And I'm sure I'm gonna have plenty
of resistance, with using the bands.
Okay, let's go on to
the simpler exercises for the beginners.
All right, now the next exercise is a little easier.
We're actually gonna use the wall.
For the hand roller,
or what do you call it?
The wheel.
- Ab wheel.
- The ab wheel.
And here where you can simply go to the kitchen.
- A rolling pin.
- Yep, and maybe have a rolling pin.
Make sure you have the ones that rotate here.
I actually, we have one that,
it's all one piece and it doesn't work.
So you have to have the ones where the handles pivot.
- Right.
- If you are gonna try this, 'cause you have it available
and you don't need to buy one,
you're simply up against the wall.
Bring your feet about one to two feet away.
The farther away, the more difficult.
But it's key and important.
You tighten your abs up now and you keep 'em tight,
and keep your back straight as you roll up and back.
So you could start here, to begin,
and just do simple like this.
Especially if you have shoulder problems
and going up like that is painful in your shoulder
which a number of seniors may have that issue.
So you work it here, and you work like that.
If you have the ab wheel.
It does work a little nicer with a bigger wheel,
but again, not necessary.
And work it up there.
And, again, we're probably gonna look at 10
to 20 repetitions, starting out with 10.
Make sure you feel good the next day.
You have sore muscles, that's okay,
just wait another day.
The other thing that works, if that's gonna be
a problem, and the easiest way to work this
is simply go to your cupboard.
Okay, now for the beginners, the seniors,
the people who wanna keep safe
and are concerned about having a problem.
Because if you do on a table
and you go forward and you get so far
and your muscles are too weak to get you back up
you could actually end up in a dangerous situation.
So, go up to the cupboard where there's a back splash
or the wall, we don't have a cupboard
here. - The counter.
- The counter, yep.
You're gonna go up, tighten the stomach muscles.
Again, keep your back straight.
Put weight into here.
I would recommend not doing it
while you're making bread or cookies.
We're gonna do it just on the on the countertop.
Go forward.
And when you hit the wall, that's as far as you can go.
And that's as far as you want to go.
So you can come back.
'Cause going out and coming back.
Now you can see what I'm doing with my back.
This is the easy way to do it.
Now to do it right, even more difficult,
feet away and keep your body straight and back.
So you go this way to start out with.
And, as you get stronger, lean into
this way. - Both are fine.
- And you'll find out, whichever way makes your stomach
work more is making your stomach work more
and working those abs. - Nice.
- 10 to 15 reps.
Keep it handy.
Every day before you make your coffee,
10 reps of ab work, and it's gonna make
a nice difference on your core strength.
- And you keep your husband in line.
- Yeah, well, you know, yeah.
Anyways,
- No violence. - we don't want to go there.
Good luck with those abs.
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