- The next group of exercises,
we will be using resistance bands.
So in this case we're gonna do
some push-ups on the wall.
The resistance bands are just above the knees
so that we're actually going to activate
the glute muscles at the same time.
So Keryn has some push-up bars
that she's going to put onto the wall.
And Steve is going to do it just with his hands.
We come up to the toes coming in.
Core is activated, pelvic floor is activated.
And we will do about 10 of those exercises.
Now we can move those hands around
to work on different muscle groups.
So the closer the bands,
the more you work the triceps.
You can do a nice wide one, so you bring
some lower muscles in as well.
Push-ups is such a great exercise
because they work so much of the body.
Good.
We will progress a bit later and do
some on the floor and the bench as well.
Okay, so we're going to do some leg abductions.
You can hold onto the wall if you need.
And we're going to take the leg that is closest
to the wall towards the wall.
What we're trying to do here is to make sure
that there's not too much of a lean on the body.
We lead with the heel, not the toe.
Try and stand up, make sure the leg
you're standing on is slightly bent.
This is working those nice hip muscles
that we need for our everyday life
to hopefully stop us from having
a hip replacement.
And then of course we would do
the other side as well.
It's not a big movement.
That's really important that you lead
with the heel.
Toe does not go forward.
Then we have the extension, so both of you
can actually face the wall,
touch the wall if need be.
Okay, point the toe, so squeeze the buttocks
And lift away.
Anytime that you're one-legged standing
like Steve is, you actually work the leg
that you're standing on more than the leg
that you're taking back.
And of course we will change sides.
Now Keryn is going to demonstrate
a split squat with the broomstick,
the broomstick allows you
to keep good form, straight up and down.
We might get Keryn to move sideways
so you can have a look at how she keeps form
when she does that.
Beautiful, straight up and down,
just from using a simple piece of equipment
like a broomstick.
Bit easier on the knees as well.
Good.
Serratus anterior exercise, we're going to get Keryn
to stand towards the wall, pop the ball
between the arms so that,
and then push in to the ball
and then lift the ball up.
So really look at those muscles working
in that mid back area.
Push it in, lift it up.
Pull in and lift it up.
Anybody that has winged scapula,
it's a really nice exercise for them.
We're gonna do some exercises
on the bodylastics now.
The first one we're going to do is a high pull.
Fabulous exercise, really working
those upper back muscles, working on the scapula,
the area where we spend
most of our life hunched over.
Now, we're gonna go from there
into a backward lunge.
Maybe you have some knee problems and you think
that you can't do a lunge, this is the exercise
that you can do.
So we're going back and we're doing
a combination exercise and a hop,
to get a lot of bang for our buck
during this sort of exercise.
Working just about every muscle in your body.
We might go from there and we will go
into a one-handed tricep push-back.
One foot forward.
Really works it nicely.
We might turn around.
And pushing forward.
Pushing forward.
And then you do the other side.
Notice that the foot that is going forward,
same one as is the arm going forward.
Good.
Then go onto a pallof press,
so a bit of abdominal work.
The band is in the middle of the door.
Coming out.
We're going to bring that into,
just in front of the chest and then
we're going to push out in front and then back.
So what we're actually doing is we're doing
what we call resisted abs.
So what you're doing is you're making sure
that that band does not go back towards the door.
Sometimes it wants to pull you
and you've got to work really hard
to stop that from happening.
From this one here, we can do
a square at the end.
Really starts to work those abdominals,
and of course you do that back
the other way as well.
And you'd always do that both sides,
turn around and do the other side as well.
So breathing through all of these exercises
and the pelvic floor would be on.
Great exercise, and we don't have to use
the neck at all, because one of the problems
with doing things like sit-ups
is that it often compromises the neck area.
We're gonna do some legwork now.
So we're using the heavy band,
Steve is using the heavy bands.
So he's gonna do a monster walk.
Made more difficult by the bands
above the knees
Now we're gonna do a crab walk.
So stepping with one foot,
bringing the other one in the same distance.
Really working those outer gluteal muscles.
And often really good for that lower back
at the same time.
And of course we'd go back the other way.
The next lot of exercises
are going to be particularly good for people
who might have osteopenia.
So we want to get some good stamping down
in these exercise.
So the first one we're going to do
is called the clock.
So we actually step at nine o'clock, 12 o'clock,
three o'clock, six o'clock and nine o'clock.
And then we'd go back the other way.
Good.
So we're going to be doing a lunge
using an unstable surface.
We'll step forward onto the BOSU
and then back into a lunge.
So do three on one side and then three
on the other side, okay,
and stepping forward, step.
And step back into a lunge.
Step forward.
Really need to have proprioception in that foot,
good core control to make sure
that you keep that balance.
And then we'd swap to the other side.
We're usually better on one side
than we are on the other.
And last one.
Good, excellent.
So we're going to work with the sandbags.
And these sandbags have just been made at home
with sandpit sand, some duct tape
and a little bag.
Okay, we're going to do the ABC through to M,
and in capitals.
And keep your elbows tucked in.
B, C, D,
E, F, G,
don't move your body.
J, K,
L and M.
Okay, so there's some more sandbags here.
So the first thing we're going to do,
Steve's gonna go up onto his toes,
taking the sandbag up and over his head.
And back again.
And then over one more time.
And down.
And you do that a few times.
Quite a difficult exercise, all right?
Really works the core.
We're going to do a chop.
This replicates perhaps picking something up
from the ground and having to put it up overhead.
And then we do that on the other side.
Brings in squats, really works the whole body
and it's a functional exercise.
And we might do a between-the-legs.
Again, a nice way of doing a squat,
getting a bit of movement while you're doing it.
Other people find it easier to do this
than a straight squat.
Next exercise is a postural exercise.
So we've got the band
with the thumbs pointing out.
And we're going to take that out,
keep the elbows tucked in, and really feel
the scapulas coming together.
We make this more challenging by going
into firstly, stack stance.
Use a few more muscles,
then going into tandem stance.
And of course you'd put those feet,
could go onto one legged.
So every time you make it
a little bit more challenging,
you work more of the muscles
Posture's really important that we do that.
And we do that on the other side as well.
Of course this brings in your balance
at the same time.
And now I've got Keryn and we'll do it
just a little bit of mobilisation
with the broomstick.
So it's like it being in a kayak.
Lovely exercise, really working
those shoulders beautifully, working the core.
Excellent.
Going to finish off this section
with some abdominal work.
The first thing we're going to do
is to do some marching.
So Keryn will do it from the floor,
just one-at-a-time marching.
And Steve is doing it on the fit ball.
Takes quite a lot of core control.
Good.
Now we're going to have Keryn doing
a one-leg drop.
So she's gonna take, start that up there,
take it down almost to the ground
and then back up again.
Steve is going to go down onto the floor
and using the ball as a prop, he's going to take
that over his head and then put it
into his legs, taking the legs
down to the ground.
And then come up, take the ball
and over the head.
Now Karen, change legs please.
And then Steve is going
to go opposite arm and leg.
Good control.
Karen, I'm just gonna turn you over
to do the IYTW
To the Y position,
to the T position and then W.
One more time.
And that concludes the exercises at home.