- Hi, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist
- And, together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Brad, we did a video on three abdominal exercises
you should never do.
And some people were requesting
that we show some exercises that you can do.
- And, the reason we didn't want you do 'em
because they were hard on the lower back
- Right.
- a lot of stress on the disc.
And obviously you don't want to exercise
and create a problem.
You wanna exercise to get healthy overall.
- So we came up
with five sexy abdominal exercises
that are easy on your back.
- You bet.
- The reason they're sexy is 'cause
they're gonna make you look good for the opposite sex.
Right Brad?
- Right. And, not that you and I
are interested in that, except for, for our wives.
You know, my wife says;
"you're starting to get a little big there."
So I'm thinking maybe I should.
- Can I palm you once?
- Yeah, oh, no, no.
Let's get to the exercise.
- All right, let's get started.
- Okay.
- Number one, Brad, the bicycle
- Okay. Now the biggest thing
on all these exercises is your low back,
right in here, is that you push down.
and we call it a posterior pelvic tilt.
You don't need to remember that at all.
But if you look at my belt, can you see that?
Can they see that, Bob, when I go like this?
- yep, it turns.
- Yep.
Now the small of my back is pushed
down into the floor or the table, yeah.
- Out of the way Bob, people are trying to watch.
- Well, I was gonna put some tape on it.
- Okay.
So, What's the first word again Bob?
- Bicycle.
- Yeah, the bicycle.
This is a nice one.
- So watch this, watch that red tape once.
- Okay. So, I'm gonna...
- Right, right, good.
See how it pushes down?
It keeps the back down.
- Now, my goal is to maintain that posture of my pelvis.
And then I've gotta come up here.
And this is a good beginner one,
'cause it's pretty easy to maintain that back
pushing down.
You get some movement here,
The abs are starting to work and it's a nice
thing to do to look at your clock and go for a
minute or two minute, whatever it takes.
get those muscles to burn a little bit.
- If you want to go out a little further,
that way, you'll make it a little harder.
- If you look at that, that line, you'll see it,
start to tilt away.
- Yeah.
- And if I go like this, I can tell I'm going too far.
- Yeah. It tilted right there.
- Yeah. I can feel it on my back.
There's a little more stress there.
We're not doing as good
for the abdominals to take in more stress on the back.
So get it up.
Don't overdo it right away.
- Don't wear yourself up, Brad,
you've got four more to go.
- All right.
- Now the scissors.
- Ah, yes, the scissors.
Okay. Watch that belt line again.
I'm gonna tuck it down in there.
Tuck, do the tummy tuck.
All right.
And this is the motion,
but I'm gonna do it with both legs.
and opposite, alternating. So here...
- Now, should both be up at the same time.
- And you're gonna do 'em at about this speed.
Don't don't go whipping at 'em like this.
- Hold it for five seconds even, Brad.
1, 2, 3, 4, 5,
1, 2, 3, 4, 5.
You're shaking a little bit.
- Oh yeah.
- 1, 2, 3, 4, 5.
- I'm concentrating, Bob
- 1, 2, 3, 4, 5.
And you're doing pretty good on that.
You held that.
- Yeah. And that's a fast five seconds, which is good.
'Cause it was tough.
- So, all right now kind of a cross leg lift up.
We call this.
- A cross leg lift up.
- All right?
- Okay.
- So he's crossing his legs
- Like here?
- We can put your feet together, Brad, like this.
- Well,
- There you go, like that.
- So we're doing that clam shell, like they call it?
So we're here like this and we're gonna come up
- and then put your hands down to help
you lift up, if you need to Brad.
- Yeah. I wanted to see that.
Okay.
- Yeah
- So, now I'm flattening my back and I'm going up.
Now this is a small movement
but it's a lot of work on the abdomen right there.
- You guys saw that, excellent.
- So, I'll bring this hand out of the way so you can see it.
- He lifts up, yeah.
- Two. So you go down and then up,
lift up.
- And the plus right at the ab.
- Okay, down.
Lift up.
Good, down.
Lift up.
Good.
I think Brad's breathing while he's laughing.
- This is tough.
That's a real tough one.
Especially if you do it right like that
it feels good on my back.
- Now we'll get one for the obliques, Brad.
Why don't you show one on the side?
- Yep. So these are the muscles that go this way.
We were working the rectus.
- They're all working to some extent, but this
this is more to focus.
So he is a little bit at a 30 degree angle here.
Not completely right up, little bit turned
back a little bit like this.
- Yeah.
- The head is staying down.
We're not doing the banana position here.
We're not lifting up everything.
This part stays down, you're just lifting the legs.
1, 2, 3, 4, 5,
1, 2, 3, 4, 5
1, 2, 3, 4, 5.
You'll feel it right there.
2, 3, 4, 5.
If it does bother your back, don't do it.
Right. So, it's not this.
- Yeah. It's not that.
- This, okay?
I wanted to show my favorite one for the obliques.
- Okay, go ahead.
- And this is really comfortable on the back.
I go like this, so my neck isn't stressed,
cross like this,
And then I take this elbow and I'm gonna go to this knee.
Then I take this elbow and I go to that knee.
So I bring the knees up and I hold them there
pushing my back down, like we talked about.
And then here, here, here, here
- But he's keeping his back down.
- Yeah.
- We're not in the banana position
'cause he's keeping the back down.
- Right. And if you do this on a carpet or a floor
this is what I like.
It kind of scratches your back.
It feels good on your back.
So this is kind of a secondary benefit, Bob.
- Again, he's keeping the back down.
He's not up in the banana position
because Brad has a bad back
and you're able to do this one without increasing...
- Right. I've got spondylolysis
and we've got a video on that too.
But if you happen to have it
'Cause about 5% of the people in the population do have it.
These are great for it.
- Do you wanna show crunches too, Brad, or not?
- Oh yeah crunches.
You know what else just reminds me of?
Elvis.
That was a joke.
Ah, I heard that at a...
- That's sad.
I know, but I was on a cruise and the guy brought that up.
Everyone laughed there, anyways.
Okay. Crunches.
I like to do this with my knees up like this.
- Okay.
And then up.
- Not curling up very far though, Brad,
keeping the back lower
- Sure. Up like this.
- Just crunching up a little bit.
- Yep.
Not this.
- Yep
- We're not working your neck
and trying to damage your neck.
It's like this.
- Yeah, keeping the low back down.
Just moving the upper back.
- And it works more the upper stomach.
- Yeah, It's more of the upper rectus
is what you're working there.
- Right. I'm starting to sweat Bob.
And, I've got this tie on and all that stuff.
- I think we got it
Alvederzane from the Germans.