♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(upbeat music fades out)
- Well, hello there folks.
I'm Bob Schrupp, physical therapist.
- Oh! Brad, (chuckles) Brad Heineck, physical therapists.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- I should've punched you in the gut.
Today, we're gonna talk to you about how to tighten
and slim that gut, your core.
- That's right.
- Without going to the floor, core without the floor.
- There ya go, it rhymes.
- Yeah. (chuckles) - Cool.
Oh, we gotta-
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- Oh we are?
- The Sleepovation mattress.
- Ohh, those are doozies, we love ours.
- Yeah, we each have separate mattresses.
- Yeah, well, I was talking about my wife and I, Bob, geez.
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And we have a podcast now.
- Podcast, that's right, Bob.
Well, let's go on with that, I was going to say something,
but so, to get this, these muscles tight, slim,
there's more to life than just sit-ups,
going down on the floor and doing sit-ups,
actually in a lot of ways,
doing them this way is gonna make your,
not only you get slim and thin, but it's (stammering)
- It's more functional.
- Functional, it's going to promote core strength
that's going to help your back.
- Yeah, you want to stabilize your back
when you're doing activities.
And this is going to teach you to do that.
Right.
So it's going to protect your back.
- Right.
Not only that, you're going to burn more calories
because you're standing up,
you're working your core muscles, but when you're standing,
your leg muscles are working, your arm.
And you're going to find out how all this fits together
and people that just don't want to get on the floor?
- Right. - These are ideal.
- Yep, and there's a lot of y'all out there.
We know that it's difficult to get on the floor.
And how often during a day do you need to do a sit up
when you're standing?
- Right?
- You don't, but you do need to tighten your core.
- Right, right. Exactly.
Okay, so Bob, what you're gonna need for this
is you're going to need at least one band
with some handles on it.
When you get a set of these bands, like with our bands,
you're going to get one of these things
and that's made to go into a door
'cause you have to anchor it to the wall
or, you know, at chest level and above head chest level.
With these, you put the band in like this.
- And so you take this part and you actually put it
between the door and the hinge, right?
- The door and the jam and you close the door on it.
And it's a really nice, safe way to do it.
And you could adjust it higher or lower.
What we found out that we used the wall anchor.
We actually invented these
because they work out much more efficiently
and you'll see why, but if you have this,
these work perfectly fine, too.
So we're going to start with number one.
The goal is 10 to 20 reps of these to start out with,
you can go more if you want or you can go less,
whatever fits your fitness level.
- And you certainly don't have to do all of these.
You can, but you may want to pick out a couple of favorites
and those are the ones you'll do.
- Absolutely, so we're going to work the six pack muscles.
- Rectus abdominis. - In the front.
So we're going to start out like this, hands here.
I like to keep them at my shoulder levels.
It gives me good posture,
which we definitely want to work with.
And we're going to lean forward,
tighten that core up, get it in there, and lean forward.
- But you're really working on keeping your back straight
while you're doing this.
Show them the wrong way to do this, Brad.
- So we're not
- Yeah, like that. - Rounding.
You're not working your core,
and you're promoting poor posture.
- No, we want the good posture.
- Yeah.
- And again, this is where we talk about
how it translates to everyday life.
You want to learn these good postures
while you're doing lifting or pushing.
And the beauty of the bands,
if it's too easy, I just step out a little bit farther
and this is significantly more challenging than here.
So you can vary the resistance extremely easy.
- I always find it amazing when I watch you do this.
It looks so easy.
But when you do it, it is not easy.
- Yeah, yeah, it definitely works you more
and I'm just faking, I'm really tired.
(Bob chuckles)
- Now the next thing, this is a beauty of the wall anchor.
I'm just going to slide it like this,
and I'm going to work, this is called stir the pot.
Get your feet out wide, tighten up the stomach muscles.
This is going to work some transverse muscles,
arms out straight, little bend in the knees,
and you pretend you're stirring the pot.
And you're going to work that, you can do 20, 30 circles,
or you can go by time if you've got a clock on the wall
or set your cell phone so it beeps after 30 seconds.
And make sure that you go both directions,
face both ways so you work everything.
- So you're gonna get both obliques.
Both sides of the abdominal walls.
- Number, (chuckles) got it, the abdominal wall.
Number three, scapular retraction.
This is an old standby for therapists because-
- The scapula is the shoulder blade and yeah,
it's working the entire mid-back
and even catches some of the low back.
That's all part of your core.
- Yep, and this is great for your posture.
- Yeah, this is one that you really shouldn't go
through a day without doing.
(both laugh)
- Well, you really shouldn't.
I mean, I do a lot of these, Brad.
- I know, I do them consistently.
Probably not as much as you,
but you know, we all have our own things.
The next one, we're going to work
the lateral side. - Lateral core, yep.
- The side of the body.
I'm going to go down to one.
You know, if you have different color bands with your set,
you'll use the lighter colors are easier.
The darker colors are a little harder,
and I'm going to come this way.
I'm going to keep my core nice and straight
and tighten everything up,
and when I raise my arms up with resistance,
(straining) this gets much harder than here.
Easy, hard.
If it's too easy, we just got out to here.
(straining) It makes it much harder.
And we'll do 10 to 20 of these.
- [Bob] You're blocking my camera time.
- Oh, I'm sorry, Bob.
Well, you stick your head over there.
And of course, we're going to do both sides
and you may find out that one side is stronger
than the other, but try to even them out over time.
- Again, I want to reemphasize, you're strengthening,
you're teaching your core to work
when you're doing activities and standing,
so it's very functional.
- Yeah, so you're not only getting tightened, slimmer,
but you're going to keep your body with good body mechanics
and save your back.
- Protect you back, yes. - For the future.
The next one, this is a good one here.
We're going to stand here, arms out straight.
Now, I don't know if you can see my feet, Tanner,
I'm going to rotate my feet.
I'm not rotating my back
'cause that can twist and hurt your back.
We're going to rotate here. - See he's turning.
- And this,
- This is teaching your body to move your feet and not,
show the wrong way again, Brad.
(Brad grunts)
Yeah, there he's twisting on that way.
You don't want to do that.
- [Brad] It's just like when you pick up a box
of a heavy material, whatever it is,
you want to turn with your feet.
- Turn, you don't want to. - (grunts) Pick up and.
- Or shoveling, like if you shovel over your shoulders,
you want to actually turn with your feet.
- Yep, again, and I'm tightening up real tight here.
I really have an isometric on here as I do this.
As you can tell by the tone of my voice, okay.
- Yeah, you should be ready at all moments
like somebody going to punch you in the stomach.
- (laughs) Yeah, while you're doing these, sure.
Come on over here, Tanner.
Now, if you have the door, you open up the door
and you're gonna move the door anchor up.
I'm going to go up to here.
Normally, this would be down here for me,
but these are set up for Bob,
he's eight inches taller than I am.
He doesn't need a stool.
- You want to set it up on the highest one,
so you can reach it without a stool.
- Right, mine at home are this high, I can easily do this.
Now at the higher level, I'm going to, again, good posture,
lock in my tummy and tighten everything up.
Get that core solid.
And I'm not going to round the back, keep things straight.
And where you put your hands makes it much more difficult.
You can go in here, again, vary the resistance,
or the distance from the wall to vary your resistance.
And I'm starting to feel my core, starting to burn now.
And not only that, my arms, a little bit in the hips
and the legs is all working, burning some calories.
- Lats.
- Yep, all right.
Now, one more.
This is one of my favorite ones
because there are very few exercises
that get your obliques this easily,
but it's pretty functional throughout the day.
I'm going to slide it to here,
so I have a little bit longer.
I'm going to come across with my right hand
to my left knee and I'm going to keep good posture.
And if I put my finger right in here, not on the rectus,
but on those oblique and transverse muscles,
and push in there, I can feel them tighten
as I come down and around, and that's important.
It can really help out your mechanics.
That's a little easier,
my set-up at home is just a little better for me.
There, now, that's a little bit harder, but I can do it.
I'm going to go closer to the wall,
there we go, now I got it.
- Right, face away and do the same exercise.
- Yep, good idea.
- Because I want to show you something.
Look, go ahead and do that.
See, his back is really not turning.
All the turning is occurring in his hips.
- And a lot of abdominal strength,
I could feel right there that, (straining) oh, boy.
- So you're really not putting the back at risk
because you're keeping the back really, actually,
pretty straight, all the motion's coming from the hips.
- Yep
- It may be hard to see that if you're not a therapist,
but you're going to have to just trust me on this one.
- Yeah, and there you get some good pec
and some good shoulder muscle, along with the core.
So there's seven of them.
You go through all those, like Bob says,
you don't have to do all seven.
If you want a very good, complete workout,
it's going to take you a little bit to get used to them
and get your set-up going.
But once you get it down,
you'll be able to get you through this
in five to 10 minutes,
and really tighten up that core.
- Then you can come up to your nieces and nephews
and say, hit me in the stomach, hit me in the stomach.
(Brad grunts) - See how you do.
- Like the Rocky movie?
- Yeah, that's right.
- They probably don't know who Rocky is anymore.
- Yeah, that was a lot years ago.
(both chuckle)
- Back in the good old days.
- Thanks for watching.
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