Hi folks, I'm Bob Schrupp physical therapist, Brad Heineck, physical therapist. Together
We are the most famous physical therapists on the internet, in of course Bob, all right today Brad
We're talking about how to strengthen, shape, and tone your hips, butt, booty if you want to call it that while burning fat
And we'll do it all in seven minutes and not only that you're gonna get some core work along with it for a little
Bonus there we go
we're talking about the hip muscles, which really surround the whole hip and there's different fibers
So we have to hit it from all different angles
And this is going to do exactly that and we're gonna work at it at a real progressive pace
We're gonna do both legs. now it may
Take you a little more than seven minutes until you get better at this
But just kind of work through it with us, and we're gonna use these
St. Bands
which is a stretch exercise band, they're a continuous loop as you can see and pretty inexpensive
And it's just the easy way to work out, they're down below in our Amazon page
Good quality, if you've never done this exercise before I would do it without this first cuz you're gonna get tired
But after you get used to it
And you get those muscles
Toned up. You better say that again Brad, so the first time you may want to do this without the band right we're gonna do
It with the band, but you can do the entire program without it unless you're already in shape
And this is an exercise you want to be challenged more, these bands work great. so you're anywhere in shape
Oh you better believe it Bob
I feel strong like bull today, right in case you are new to our channel by the way
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like to be liked, all right now if you look at Bob has his band around his ankle.
That is a little more challenging to do if you put the band around the ankle, their leverage is different
I've got mine above the knee
And that's trying to keep mine a little bit stronger now
Bob's band is just the easiest level band, the peach color I believe it is and they got the different
levels, you see listed on
our
program page and you can see my band instead of just going around
I like to put a twist in it
And it just makes it hold on to your leg a little bit better it gives a little more resistance
You can do it either way you can work with it as you please. Okay? Are you ready? I'm ready
Shoulders back, always with that posture, we always always breathe. Yeah, good Bob. Yep start out with some good deep breaths
shoulders back
Try and touch those elbows behind your back. If you could do that you might be a little hyper mobile
It's okay good. We're gonna stretch back
Feel good, get some good breathing in okay, do trunk rotations Bob
Okay
Just get a feel for these bands. I want you to bring your knee up a little marching in place
There you go and make some circles with your knees, if you had a chalk on your kneecap
Pretend you're drawing a circle on a chalk board
Imagine a chalk board right in front of you
Okay, Bob. Are you ready to get going? I think so, okay? We're gonna start out laying down
We're gonna do some exercises all right then quadrupeds, in other words on your hands and knees and then I'm gonna finish up standing okay
We're gonna do ten repetitions each
leg, if you're a viewer, and you want to do more than that you can but I think if you start out with ten
You'll be
Pleasantly surprising, and a good workout on those hips. Are you ready buddy? I'm ready
Okay, keep your knees straight, legs straight, and go up with your right leg keeping the legs straight Bob
Can you count for me. Four, five
six
seven eight nine
Ten left leg same one
two three four
Five
six
Seven eight please do not nine ten. I'm begging you. Okay. We're good now
Left side hip abduction keep the legs straight out in front
don't let your toes point up
Stay on your side right there Bob. All right. I forgot we're gonna do the abduction
Feeling burning yet? No, I'm tough
Very good, but it's working really well
Go prone, on the tummy there you go
I like to do two fists, but you do whatever you want to
You doing right leg or left leg Bob?
Left. I'm doing right.
Don't let that confuse you.
Breathing Bob, hey I'm trying to count
All fours hands and knees just like this we're gonna start out with
right leg kick straight out behind, then back where we started
Now how fast you do these
You're probably better off doing them
a little slower than a little faster
Good form.
Do we look like two old men trying to do something funny?
Okay, keep your hip here and go straight out towards the camera. This was a tough one for me. Oh yeah, two three
As high as you can get it. Dog and the hydrant.
Yeah, switch oh yeah one two three
Five good seven good nine
Start this with left leg out straight behind you and meet up past your elbow continuous to
I tried these without the band on last night, and they're much easier with the band off
Yeah
Other leg we're gonna do ten on this leg and then after this we're gonna get up
And we're gonna do the final ones standing, there goes my mic box Bob
I guess we have to quit, and 10. Oh, I'm just kidding all right. We're in the standing position now all right
Where's my support, now you can do this, they got really good balance it's right here Bob. Oh
you can use the cane, a wall, a cupboard, we're gonna use canes because we're therapists and that's the way it is Bob got us polar
walking sticks, we're gonna start out straight in front of you with the right leg, you can do it the straight leg or
You can do with your knee bent. Whatever works better for you and
Once again ten Bob, You're counting your head, right?
There probably so happy to hear some silence. Other leg. See how we switched the cane.
And if you're really flexible you bring that kick up as high as you can or want to or again, this is another option
there's the abduction out to the side, we do the right leg first.
If you're tall you want to point it not this way but straight ahead
It works that hip abductor muscle much better. Remember you want to train like a therapist thinks, so we train
we exercise and stay safe. Other leg.
All the exercises, and they're gonna help your posture, help your form. This is really good for balance
If you can do this without whoa. This actually works the muscles quite a bit
Yeah, if you got a fall problem, this is a good way to work on that balance okay
Extension straight behind. I'm gonna do mine without the cane and see if I can do about
Now this one don't let yourself do this, that's cheating. Up tall posture
Just working that hip muscle. Other leg.
This is fine Bob isn't it? Yeah, we're coming up on about minute six, and this is what we predicted
And if you do 15 you'll be amazed what those extra five will do or balance yeah
Abduction across, Always want to make sure we complete, if you're a soccer player, this is a common motion you do
feel like Fred Astaire here, Bob
I bet you there's people who know who Fred Astaire is. Justin Timberlake how about that? Who's that?
Other leg, just a timber what?Timberlee, oh good. I'll have to look them up on Google, see what he looks like
Well you know that's the way that happens you get the gray hair
Now when you're done, don't just stop and go to work cuz you're gonna
Do these before you go to work or when you get home
And just relax, shoulders back, take a deep breath in
Shake it out. Let the arms feel heavy
Now I'm going to take this band off. I'm gonna do a little marching while I'm doing it. Lower the heart rate.
Shake the legs
Watch out so you don't smack someone next to you
Man feel like a new person Bob. This is because we got some cardio too
We can fix just about anything, right Bob, except for a broken heart
But we're working on it because I'm working the cardio
I think we can get this down in another ten years, we've been working on it for seven or six, but we're getting there
Thanks for watching