- 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.
- Brad, I noticed you're a little bit overdressed today.
Isn't it warm in here?
- Well, you know, it's a force of habit, Bob.
I just put it on and I was thinking-
- Well we can care of this - It's a little warm,
- real quick, Brad. - isn't it?
- Ready? - Yeah.
- On the count of three: one, two...
(men snap)
- Oh, man. I feel a lot better, Bob.
- Yeah, you look better too.
- Yeah, what's the topic today?
All right, Brad, you know,
as times we like to provide informative subjects
but we also like to do a little humor at times.
- Hah, right.
(Brad snickers)
- Ha ha. You guys are funny.
- All right, now that we got that outta the way, Brad.
- Sure.
- The title of this program
is how to avoid Old Man Flat Butt.
And you've seen it,
as people get older, especially men-
- Old Man...
- They have no butt.
And part of the reason is
because they're not doing exercises.
And the problem with that is
you need those butt muscles for balance.
- Sure.
- So there's a practical reason for this.
- Sure.
- So there's three signs. - This outta be good.
(Brad snickers)
- Three signs, Brad, that you might have Old Man Flat Butt.
- Okay.
- The number one sign...
One sign is that your pants don't stay up.
- Bob! Why?!
Ha ha! I like these pants, Bob.
- Yeah, the second sign is
that you wear your pants really high
so they they'll stay up.
- Flat butt! - Flat butt.
Third sign, Brad, that you need to wear suspenders
in order to keep your pants up,
which by the way leads us to our trivia question today.
Nancy, you're gonna go ahead and put that picture up.
All right.
That's young Robin Williams.
- Sure.
- And what show is this from?
If you're old, you know it.
If you're young, you don't know it.
- Oh yeah, this is good even for me, but yeah.
- Even Brad knows this one, so...
Alright, now that we've covered that,
we're gonna go ahead
and discuss the three ways, three exercises,
you can do to avoid flat butt,
and actually gonna help you with your balance too.
So there's-
- Well, this is gonna be a good health benefit
if we do it all together. - Double benefit, right.
You're gonna look good and have a practical benefit.
All right, Brad, three simple exercises.
Everybody can do these.
You don't even need weights.
You can add weights to do it
but you can start off without weights.
And the first one is gonna be,
well, basically a squat.
What we call, you know...
- Squat. A squat. - Lifting works, you know.
Yeah.
So you gotta spread your legs apart
about shoulder width
and you're gonna, kinda stick your butt out.
Kind of put a little arch in your back
keeping your back straight.
And you're just gonna up and down like this.
- Yep, see how's he's got a good, strong back here.
- Now this is working the Gluteus Maximus here.
- Yep. One of your larger muscles in your body, and...
You know, if we work that,
if you're a sedentary person,
you do have that flat butt,
your wife is saying, "Hey..."
- You're gonna be surprised.
Again, this is gonna help your bowels too.
If you have trouble, you can hang onto a chair to start off.
If you're really concerned about your balance,
you can even start off doing it from a chair.
- Sure.
And worrying that you're gonna fall backward
if you know if you're of that age.
- Sure. So just an easy one to do.
How many would you do?
I keep working up.
You can do a good set of 25.
You can work up to 50 if you want.
I do 40.
I actually do these, Brad.
- I understand, but I really think it's good for balance
but I really gotta say, Bob,
if you're getting good at it
and you really want to...
High perch or get bigger, honestly...
- Then you gotta start adding weights.
- You gotta add weights.
- And these are just hand weights.
What do these weigh?
These are 3.3 pounds.
And you can go up
to a lot heavier weight than this, obviously.
- Sure, whatever works for you.
- There's people that start using hundreds of pounds,
you know, on their shoulders.
But you can go ahead and just,
you know, put 'em on your side.
and again, this isn't for the heavy body builder.
This is for the guy that's getting a little older, Brad,
and wants get rid of that flat butt!
- Right, sure. You bet!
- Okay?
- Okay, that's one exercise.
- All right. Second one?
- Okay.
- Lunges.
- Lunges, now this one is a great exercise.
Not only for glutes, but the quads as well,
and balance, you know,
if you're a little unsteady with this,
make sure you have something to hold onto.
And actually I'll do this with a lot of my patients.
If they're recovering or their balances is off,
one, or something on both sides.
- Oh sure.
- Then I'll pull this off just so you can see...
When you do the lunges, you're gonna come down like this.
- And one thing you're trying to do is keep this vertical.
You're not trying to-
You're not trying to go so far that, you're alright.
- Right. No good.
- Yeah. There's too much of a bend at the knee.
We're trying to keep less than a 90.
- You've got new problems you're really gonna have
if you do it like this.
- Right.
- Or you're gonna produce 'em if you don't have it.
So be safe.
And like Bob said, that vertical position.
- Right.
- So it's actually kind of an up and down motion.
- Yeah, exactly. Exactly.
- Like this.
- The other thing I try to keep in mind
is I try to keep my belt level.
- Sure.
- You know, I'm not trying to-
- Yeah. - Yeah. Yeah, go in.
- And not like this.
- Right.
And just by keeping my belt level.
I'm thinking of this,
I have to keep my head up somewhat
and it just works really well to...
- It all goes back to that old posture.
- Yeah.
- Good posture, body mechanics,
and these, boy, you know, if you could-
If you haven't done these before, you might need this,
not only for balance, but just to help.
Cause it's pretty aggressive.
- This is aggressive one and I,
the way I do 'em, I do one,
and then I come over and do the other.
- Switch, yep.
- Yep, I just keep, it's just a great exercise.
- Sure.
So it's all gonna help the the gluteus max
and quads and balance!
I think this is a great one for balance.
- Right, this is a great one for that.
Third one, Brad?
- Oh, we forgot to mention.
- Oh, you can do that with this.
- If you do progress to the point where that's easy,
you know, you can do ten, fifteen
or twenty of them like that.
Well, simply take some weights
and do the same thing, but obey the same rules.
None of this stuff here,
and then get the repetitions down to,
you know, ten, fifteen per side.
That'd be pretty aggressive.
You're really doing well.
- Yeah, it would be, that would be-
I don't do those, so...
- Then we're gonna do one,
just as a simple one
that everybody can do,
but really isolates the Gluteus Maximus.
And it's an open-chain exercise.
I'm not gonna explain what that is,
but this is basically that the...
The end of the limb is not grounded.
So basically you're just going like this.
- And while, you need to bend the knee,
is that true, Bob?
- You don't, you can go like this
but this is gonna bring more hamstring in, wanted.
- Sure.
- I'm taking the hamstring out of this, now.
If you go this way,
you're strengthening a little bit more of the hamstring.
Here, you're you're isolating that glute.
- Now, now.
It might be a little easier this way
because you don't have the leverage.
- Right. Exactly.
So, I mean, I'd do a good fifteen, twenty.
- Sure.
And again, I think ankle weights
or something you could put on,
if you wanted to put more weights, still...
- Yeah, make it more difficult.
- Yep. But posture here is important.
Don't get rounded over.
You can tighten your stomach muscles a little bit
little core going along with this
and do this leg again, Bob.
- Oh, sure.
- This reminds me. My cousin's a farrier.
And you could do this if you're on the practice...
(men laugh)
Of course!
- Since you've insulted me, Brad, we're gonna do-
The final, there's a test.
Whether or not someone's got a hard butt.
And you shouldn't be able to break your egg on it.
- Huh?
- Turn around Brad. - Give me a break!
- I'm gonna slap you in the butt, baby.
- No pun intended.
- Come on! - Here we go, ready?
- These are my good pants!
- Oh, tighten up.
- Oh!
- No, it doesn't break.
- Ooh!
- Try it again. - Gonna slam me, huh?
I need to work on it.
(men laugh)
- It doesn't break.
- Oh... - There you go.
It's hard boiled.
- I can't believe it.
- Have fun. - Oh jee-