♪ Bob and Brad the two most famous ♪
♪ physical therapists on the internet ♪
- Hi folks, I'm Bob Shrupp, physical therapist.
- Brad Heineck, physical therapist.
= Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
the top 10 mat or floor exercises
for beginners or out of shape.
You don't need any equipment.
I guess you could use a mat.
- Red carpet works too.
- Carpet works too.
And we start off in a position that Brad
used to teach for karate, right?
- Well, actually we did this--
- Or martial arts?
- Yeah, and aikido, we started like this.
- And you'll notice me,
I can't get into this position.
- Yeah, he is a little tight in the hips
and the knees and the ankles.
- Beyond that, I'm really in good shape.
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We're always giving something away.
Is it the suspension, yeah, we're
giving away the suspension straps.
We showed them on a couple of other videos.
- Rehearsal's good for us.
- They're really cool.
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- Podcast, that name intrigues me.
- All right, let's start off Brad.
So you can go ahead and stand up and I'll do the workout
and you can comment.
- Watch this.
- Wow, bravo.
All right, first one.
I'm gonna have to look up and read
which one I'm doing here.
The first one is the bird dog.
You get into the quadruped position,
which is you, means you're on all fours.
Now you're a beginner, so since you're a beginner,
you probably don't want to do,
we'll show you a beginner version
and we'll show you an advanced version.
The beginner version, is you're just
gonna bring up one leg like this,
about to level, and then you're gonna reverse
and go with the other leg.
- [Brad] You'll probably need to tighten up
your core muscles, your stomach muscles,
and try and stabilize that area.
These, you know, to get your leg out and do 'em
slow like this, takes some,
you really got to think about it and you know,
do 'em right, take your time.
I'd rather you do fewer of 'em and do 'em right
than trying to whip 'em out quickly.
- Exactly.
Form is really important here.
And then as you get more advanced,
you can go ahead and throw in one arm and one leg.
This takes a little bit of balance.
- [Brad] And this is a nice back strengthening
and postural exercise.
- Yeah, this is an awesome posture one.
This one, I think a lot of people could benefit from.
- [Brad] You're really doing, you'll feel these muscles work
right across the low back and mid back.
- All right, that was exercise number one, congratulations.
- [Brad] Excellent job.
- You're on your way.
- [Brad] Job well done.
- These are quadruped pushups.
I've never done these before, to be honest with you, Brad.
But I saw 'em and I thought those look
like a good way to start off with pushups.
- [Brad] It is a good introductory way to do 'em.
- So I'm gonna try to keep my elbows
from going out like this.
I'm going to take 'em, go back like this.
And you're just going to go down like that,
keeping my back straight as I can.
- [Brad] So you keep your hips flexed.
- Right. - [Brad] Right.
- I mean the advanced version of this
is to put your knees out further like this
and do basically knee pushups.
Those are harder yet.
- [Brad] And you really need, you know,
most people you wanna make sure you have that cushion
under your knees, 'cause you get on your knee caps
and that's not comfortable.
- Again, these would be easier for people.
- [Brad] Sure, yup.
- Easier one to start off with.
All right, as far as repetitions,
I would say you might wanna start off with only five to 10.
- [Brad] Yup, exactly.
- If this going to be new to ya, it could be a tough one.
All right.
Next one, quadruped buttock.
- [Brad] So, quadruped is on your hands and knees.
- Yeah, again, on my hands and knees, on all fours,
and this time I'm gonna lift up my leg
and I'm gonna reach the leg towards the sky.
Am I keeping my knee bent, Brad?
- [Brad] Yeah, it's bent.
It's not staying at a 90 degrees.
- No, it isn't.
- [Brad] But that's okay.
- So really working the buttock here,
- [Brad] Yeah, getting a lot of Glut Maximus right there.
- And you're gonna wanna work both sides
or you're going to look a little out of shape,
out of balance.
- [Brad] Yep, we gotta keep right and left side equal.
Sometimes I tell people,
just think like you're kicking up at the sky with your heel
and then the form kind of falls into place.
- Yeah, kicking the ceiling.
All right, that was number three, congratulations.
- [Brad] Excellent job.
- We're moving right along.
Okay, number four is bridging.
We're gonna do one on our back now.
- [Brad] Ah, yes, boy, you know,
bridging and PT go back a long ways in history.
- I would say.
Now you can put your arms just relaxed on you.
You're just gonna lift your buttock up.
Very simple to do, workin' your core a little bit,
workin' your hamstrings a little bit.
- [Brad] Now the distance that your heel is
from your butt makes a difference on how difficult it is.
- It might be your hamstring could even cramp
if you go out too far.
- [Brad] Right.
If you do happen to get a hamstring cramp,
you need to straighten that leg out as fast as you can
and stretch it.
- Just like that, let it stretch.
Yeah, the advanced version is you go ahead and do one leg.
- [Brad] Right, yup, and that, that comes with time.
- So if he's, you know,
we don't want things to get too easy on you.
If they get easy,
go ahead and make it more advanced.
- [Brad] Exactly.
- All right, I'm gonna go ahead
and do an abdominal one, Brad.
So I'm going to protect the back.
I'm going to take my hands and slide them in underneath
my low back like this.
- [Brad] So you're kind of filling in that gap.
- Now this is a beginner.
Since you're a beginner, you're gonna
leave your head down, I'm not gonna even
have them lift their head up, Brad.
- [Brad] Okay, just leave it rest.
Could they put a pillow under there?
- No, I wouldn't put a pillow under there.
But I would just, all we're gonna do
is lift the legs up like this.
- [Brad] Single knee, towards the chest.
- You're gonna feel the abdominal muscles
start to kick in.
Not very difficult, but again,
this is for beginners and people who are out of shape
and, you know, I don't want people to get discouraged
and to stop doing things like this.
- [Brad] Exactly.
Yeah, it'll be, I've had people who were not beginners,
but never did this kind of exercise,
they've, you know, walkers or that kind of thing.
And they'll say, oh, I got sore
from that simple exercise on my stomach yesterday.
And so that's possible.
- When you haven't been doing anything, you know,
and this is so much better than nothing.
So if you wanna make it a little more advanced,
lift your elbows up, and now you can lift your head up to it
and lift your head up straight, don't go like this.
And then you could even go like this.
- [Brad] So what happens when you bring your elbows up?
- It just puts a little more stress on you.
- [Brad] On your stomach?
- Yeah, you're not able to brace down
and hold yourself, you know,
you gotta, everything's being suspended.
- [Brad] It's a little, I think that's harder than it looks.
- Yeah, I mean, you'll find all,
it gets to be a little more difficult than you think.
All right, we're gonna get those muscles
on the side of the hips, Brad.
- [Brad] Sure, yeah.
- 'Cause we're gonna get everything. We wanna go around--
- [Brad] Well, yeah, this is a basic
full-body workout, actually.
- So we're gonna go ahead and you're gonna lay on your side.
I like to take the lower arm and actually put it on my
abdomen so I can feel that they're working.
And I put the other hand here and I just lift up like this.
- [Brad] Oh, so you're lifting up the shoulder, the head--
- And the leg, at the same time.
- [Brad] Kinda like turnin' into a banana.
- Yeah, I'm gettin' a little bit of core workout
and I'm gettin' hip abduction at the same time.
If this is too hard for you,
just go ahead and do these.
- [Brad] Yup, that's gonna work it as well.
This is a nice hip abductor.
This is a really nice muscle for stability
with walking and balance.
- Right, don't bring your legs like this,
your foot up like this.
The toe should be pointed straight forward.
- [Brad] Yeah. - I got my golfing socks on.
- [Brad] I was gonna say, those are some nice socks, Bob.
- All right, you wanna do more of an advanced one, Brad?
You go ahead and lift up like this.
- [Brad] I was gonna, I don't want to,
but if you want to.
- Like this, you can do lifts like this.
This is really working the side hip.
- [Brad] It is, now I wanna mention
if you have some back pain,
'cause I can't do these 'cause of my back bothers me
if I do that, so, you know, take your,
listen to your body.
If you have some pains--
- Right, with all these.
- [Brad] Right, exactly.
That's a good point.
- Another one, you can go right into clam shells
when you're in this position.
- [Brad] Oh, yes.
- So your gonna line up, your feet are, your knees are bent,
your ankles are touching, your knees are touching
and you're just gonna open the clam.
- [Brad] Yup.
And this one looks like it's a piece of cake,
but when you do it, even if you're in shape,
you'll find there's little muscles in your hips
that are kinda isolated
and it's more work than it looks like.
- Yeah, they're not that, they're small muscles moving,
again, a large lever.
So, remember that movie "Clambake"?
Wasn't it Elvis?
- [Brad] Oh Bob.
- I dunno.
- [Brad] "Clambake?"
- Yeah, I think it was called "Clambake."
- [Brad] I never heard of that one.
- So again, you're gonna wanna do both sides,
again, five to 10 and then more of an advanced one
would be if you would actually do--
- [Brad] Ah, yes.
- Fire hydrant.
- [Brad] The fire hydrant, like the dog is, yeah.
- I need more mobility this way, Brad.
- [Brad] What year was that movie filmed?
- Oh, probably in the fifties or sixties.
- [Brad] Is that where he's, like...
- He's always singing and pick up some girl.
- [Brad] Oh, I see.
It's not the one I was thinkin' of, then.
Let's go on, what's after the fire hydrant?
- All right, how 'bout just some side planks.
Brad, again, you don't like these at all.
- [Brad] No, these do bother my back.
- Before I was doing hip abductions,
but this one, I'm just getting up on my side like this.
- [Brad] I am gonna say, I would say,
these side ones out of all 10,
are probably the hardest ones that we have up here.
So don't be discouraged if they're really hard for you.
- Yeah, if they're too much for ya.
You can also do, if you want to make 'em really hard,
you could get up on your ankles like this.
- [Brad] Yeah, yeah.
But that would not be beginner.
- No, that's not beginner anymore.
Again, that's more advanced.
All right.
Sideline, hip abduction.
So if you wanna get the inner thigh,
if this is something, I have to be honest,
this isn't something guys seem like they worry about,
you know what I mean?
I mean do you ever think of a guy that worries about their
inner thigh being--
- [Brad] Probably not.
You know, one thing, what I do with my patients,
when I have 'em do this,
I'll have 'em take this leg and bend the knee
and point it up towards the ceiling.
- Oh, like this.
- [Brad] Yeah, and it's a little more stable.
- Sure, good point, Brad.
- [Brad] Although it does make you wanna lean back too far.
- It does, it's hard, 'cause if you go like this--
- [Brad] Your leg gets in the way.
- But it's a lot more comfortable.
- [Brad] Yeah, so it's one of those things,
I think it's worth doing it, better to do it this way,
than if the other way doesn't seem to work well.
- This is a soccer players exercise.
- [Brad] Yeah, it's like you're gonna--
- Yep, yep.
- [Brad] Kick that ball.
- This actually probably wouldn't be a bad exercise
for them to do, especially starting off with no weight
and then going to two weights.
Oh, do you want to throw me the pillows, Brad?
- [Brad] Oh yeah.
- I knew you're gonna do that.
- [Brad] It was too close for a good toss.
- He can't ever just hand them to me.
- [Brad] Wow.
- All right.
So these are just, I always like to finish with posture,
Brad, you're on the floor.
Just throw a couple of pillows down.
Put your head down like this.
- [Brad] Why do you have the pillows?
- To lift you up so you can do Ys.
- [Brad] Oh, I see, you got some space.
- Yeah, I'm squeezing the shoulder blades together.
- [Brad] So right here you can see, well,
I don't know if you can see from that angle,
but he's squeezing those shoulder blades together
and this is a great postural one.
Good for the chest, good for the shoulders, breathing.
- Yeah, you're going to do a Y--
- [Brad] So like this.
- A T and then a reverse Y.
These are, yeah, these are fantastic posture ones.
- And actually this is one
that you literally can do standing up
like I'm doing them here and they're beneficial as well.
They're a little more challenging, 'cause you got,
you're working against gravity there.
- Yeah, and if you wanna make 'em advanced, Brad,
you could do a couple of weights.
You can take some soup cans or you can take some weights.
I mean, this makes it a lot harder.
- [Brad] Right, well, you've got three pounds of jump,
from no pounds to three pounds is pretty extreme.
- Yeah, this is probably too much.
- But it gives you the idea that you, you know,
I've had a lot of patients, you know,
they don't have to go buy weights.
They can just use things that are in the house.
- Right, like I said, a soup can would be a way to start.
I always like finishing with posture because you wanna
go out into the day with that good posture.
It just puts everything in perspective
and puts everything in the right position.
- That's right.
Posture is a very, well, we like posture.
Good posture, of course.
- I'm glad you could verify that, Brad.
Thanks for watching.