- [Brad] Okay folks,
Hi folks. I'm Bob Schrupp, physical therapist,
- [Brad] and I'm Brad Heineck physical therapist.
- [Bob] We are the most famous physical therapist
on the internet.
- [Brad] In our opinion of course.
- [Bob] We are going live here, Brad.
And we're warming up a little bit
because today we're gonna show you a program
for strengthening your core a nine minute
lower ab workout and it's a belly fat burner.
- [Brad] Oh yeah, yeah burn that belly fat.
I, again, the thing you should know, we don't want to
mislead people here is if you want to get rid
of belly fat, number one is you're going to be your diet.
And Brad and I have been going
on to a lower carb diet, which seems to
have helped us right?
- [Brad] Oh yes.
- [Bob] Loose some weight and also you want to do
high intensity workout.
So, and that's not going burn fat just here
but it's going to burn fat all over.
- [Brad] Sure.
- [Bob] So some of these are, are going be easier,
some of these are going to be a little bit harder,
we're trying to give you a whole mix.
If you wanna do a three minute AB workout
we got three minute sections, have, you know work out
we have, you do two, three minute sections.
If you want to do nine, you do three, three minute sections.
- [Brad] Now you got me got me confused Bob,
but that's right it will all fall into place.
- [Bob] And again you want to make sure that you warm up
before you do these and you wanna make sure it's okay with
your doctor and or your physical therapist.
The way we run things here, by the way Brad is
we are going run through our program,
and then at the end if you have questions,
go ahead and shoot them at us on Facebook or on YouTube.
We're live on both and we will answer the best we can.
By the way, if you are watching us on the rebroadcast
on YouTube, please take a second to subscribe to us.
We provide videos on a state, healthy fit, pain free
and we upload every day.
Also, if you're not on Facebook, go to Facebook,
we're always giving stuff away.
And also Brad and I, as children, were not liked,
and we're trying to change that around
as adults, to become like, right.
All right let's start off with the first one, Brad.
So what we're gonna recommend is you do each one
of these for 15 seconds.
- [Brad] Okay.
- [Bob] So you do it three of them.
So that's 45 seconds, right?
- [Brad] Right.
- [Bob] And then a 15 second rest.
- [Brad] Right.
- [Bob] It's important to get that rest period there.
- [Brad] Yeah.
- [Bob] So the first one, again,
these are a little bit easier.
we're going to start off with Lonnie,
actually Brad, do you mind moving that camera down?
Just a hair.
- [Brad] I, I'll do that.
- [Bob] Just push it down a little bit.
- [Brad] Oh yeah, we have to get,
- [Bob] there we go, yes.
- [Brad] Bob is looking exceptionally good
in those shirts today.
- [Bob] I'm really looking dorky, I know,
but you can't help it at 57.
So here you're going to, you're going to
put your hands underneath your butt like this,
- [Brad] Yes.
- [Bob] and if you're just starting, just, just,
start by just doing one leg at a time like this and, and
you know, bringing you get a little AB work workout here.
Now, as you get, as you get a little stronger
then you can go ahead and start going like this.
- [Brad] But the hands under here, right under the sink
you are going to keep your back,
your low back, in a neutral position.
You're going to try and push it down towards the floor
and it's gonna help stabilize that back.
- [Bob] Right.
So, and then if you're, if you get a little more
advanced, showing off a little leg there, Brad,
- [Brad] Whoa.
- [Bob] Then you can go ahead and go ahead and do flutters.
- [Brad] Wait till your wife sees you Bob, she is,
you are going to have a good night.
- [Bob] Yeah. Yeah. Brad, this is a family show.
- [Brad] I'm sorry, I deviated deviated slightly.
- [Bob] All right.
- [Brad] So there's no good way,
for someone who is 57 to look good.
- [Bob] All right, that's the first one, Brad.
The next one is sidal bleats.
- [Brad] Yeah.
- [Bob] So you are going to lay onto your side like this,
you're going to bring the one leg up,
the one that's on top here.
I put this hand here and I put this hand here
and I bend up like this.
This is, these are ones that I do, Brad.
- [Brad] Okay. And this gets a little good range
of motion on the back as well.
- [Bob] Yeah.
- [Brad] If you're having a back problem,
and this irritates it then you will not want to do it,
but for most people, this is gonna work great.
- [Bob] No, this most people should be able to do this one,
and I'll be surprised if you cant.
So, and obviously you're going to do this
on both sides, Brad, so.
- [Brad] Right, otherwise you start walking around
like this.
- [Bob] Okay. The third one of the first set of
three, is a mountain climber, one leg at a time,
you're gonna be slow cadence. You get in this position here,
and you're just gonna bring one forward like this,
and then the other forward like this.
- [Brad] And while you're doing this,
you're maintaining your core, you have to tighten it up
so that everything is here stabilized.
So it's kind like a plank but you're moving with it,
and you get motion, right?
- [Bob] We like, we like movement with the planks.
- [Brad] Right? You bet.
- [Bob] All right, Brad, you're up next?
- [Brad] What about the rest for fifteen seconds?
- [Bob] Okay, I'm resting now for 15 seconds,
while he works out.
- [Brad] All right. So, oh, Bob, you got the table dirty.
Oh, that's alright.
- [Bob] Okay, here we go.
The first one is reverse Abs.
- [Brad] Okay.
- [Bob] Now, by the way, this set is exceptionally good,
if you have spondylothesis, which I do,
and they work well, they feel good they're not irritated.
- [Brad] Good for spinal stenosis too,
but lift up and then you're gonna go, yes.
- [Bob] Knee to the chest and then lift that butt
and that's that's the, well, actually, man
this one you're really coming forward.
- [Brad] Okay.
- [Bob] Really forward like this.
There you go. Like that.
- [Brad] I felt it right there, Bob.
Right there, you get that extra, I want to get
more of a six pack out this I have to get a 12 pack.
This is good.
- [Bob] We're not talking about what you drink, Brad,
we're talking about what you,
- [Brad] well, Bob, that's what I was, I know
its a family show. Okay, boy, this is working good.
Right? That extra bonus at the end really does the trick.
Oh, can I do the next one now?
- [Bob] Yeah. Let's go ahead and do the next one.
So now you're doing a mountain climber with a twist.
- [Brad] All right, again.
- [Bob] You should not be doing these on a table,
you should not be.
- [Brad] The carpeted floor works really well.
You can do it on a hard floor if you, if you want.
So I gotta come up to here, get myself stabilized,
get my trunk and core stabilized up to here and over
and back.
- [Bob] So he' twisting over.
- [Brad] Make sure you breathe.
This is quite a bit harder when you're talking
and doing it at the same time.
Otherwise you're gonna breathe.
- [Bob] Good work, Brad.
- [Brad] I'm having fun, Bob.
- [Bob] I can tell a joke while you're,
what's invisible and smells like rabbits.
- [Brad] Oh, Bob, what?
- [Bob] Bunny farts.
Oh, no carrots.
What's invisible and smells like carrots.
Bunny farts.
- [Brad] Why Bob?
- [Bob] Why not enough?
A little bit, but okay, now you're going to go ahead
and do the leg lift right now where you go.
- [Brad] Why do we even try?
- [Bob] These are higher here, so,
- [Brad] okay, so gotta bring this leg up,
- [Bob] Yeah. Now you're going way up to the sky, right?
- [Brad] So my toes are going to touch the ceiling.
- [Bob] Yes, these are harder now.
- [Brad] Oh yes.
- [Bob] As you can see, is this okay on your spondy?
- [Brad] Absolutely. Bob, this is wonderful on it.
Wonderful. Oh yes. Can I get my fifteen minute rest
pretty soon, Bob?
- [Bob] Yes. Four, five, six. Okay. Get up buddy.
You got muscles.
Now these next ones, the last ones,
these are a little bit more high intensity.
I mean they're higher, more aerobic capacity type.
- [Brad] Okay, get your heart rate up.
- [Bob] Yes, so, and, and again, when you get
these high intensity exercises, you're going to
burn fat easier.
- [Brad] Yeah.
- [Bob] So first one is plank jacks.
So we're getting into the plank again.
Yes. Not a really easy to wanna do on the table here,
but I'm actually doing jumping jacks kind of,
bringing our legs apart while I'm in this blank position.
And this is, this isn't that easy to do,
To be honest with you.
It's a little hard,
- [Brad] Right. It's a lot better if you're doing it,
on the floor, because he's,
- [Bob] I'm not going wide enough,
is what I'm not really doing.
- [Brad] You know, you could, and your feet would fall off.
- [Bob] I know exactly, so,
- [Brad] That looks good.
- [Bob] All right, next one is, we're going to do,
full mountain climbers at the full speed now Brad,
so I'm going.
- [Brad] I don't know, Bob.
I think that table is going to fall.
- [Bob] I know. if it collapses, I hope our insurance
is going to pay for it.
- [Brad] Yes, we will get a new one.
Don't worry about it.
- [Bob] All right. So as you can see,
my heart rate is up.
- [Brad] Yeah.
- [Bob] I'm tired.
- [Brad] You are ready for a fifteen second rest.
- [Bob] No, now we're ready for the last one.
Brad, called the high knees,
we are going to do this one together.
- [Brad] Oh yes.
- [Bob] Remember,
- [Brad] So what do I do?
- [Bob] High knees, like this, lets give them
a little profile, there we go.
Sorry, I feel like Kramer.
Why don't you take a look and see if we got, oh, look at us.
You can see us on the screen here Brad, look at us.
- [Brad] That's terrible.
- [Bob] All right, so we try to keep it a little bit,
a little bit less the program a little bit, but again
so you can do, you know you can start off just
by doing the first three, and, and if you're beginning
and then later on, you could do all set all three sets and
and then you had the full nine minutes.
And you will get your heart rate up by the end.
As I still, trying to learn how to talk here.
Lonnie you got anything on yours?
- [Lonnie] It is a jumping jack plank with hip replacement.
Is it, is it okay to do that?
- [Bob] I, yes, I'm always leery of,
the hip replacement, yes.
- [Brad] Yes, good question.
- [Bob] I, I think the one you could do
on a hip replacement, is you could do this one.
You could go like this and just go up to ninety.
This would be plenty for you.
That would, that would give you plenty of a workout.
- [Brad] Yes.
- [Bob] You would be completely safe.
I, I, I don't like the jarring even to, to go along with a.
- [Brad] Sure. Right, right.
- [Bob] So final questions, but we got lots of comments,
saying nice job, great job, LOL.
We'll take, we'll take questions about all, all things.
You know, we're trying to do a lot of fitness ones now too
because it's a big part of our lives.
And Brad is a, Brad bikes, I bike kind of casually.
I run, I lift weights. We stretch.
So no questions.
- [Brad] Amanda is wondering why muscles tighten.
I, I'm not sure what she's referring to
but I'm thinking when maybe when you just get tight,
I will give a good example, hip flexors.
If someone is at a job and they sit a lot,
they sit in the car an hour to get to the job,
there is a good chance that these muscles here will tighten,
because that is the position they're in for a long time.
- [Bob] I think the other thing I, I have been reading
a book lately, and, and one thing they are talking about
and, and, and actually emphasizing is the fact is,
if you just lift and strengthen, and strengthen,
and strengthen all the time and don't stretch,
the muscles will, will tighten up and,
and shorten up by the way.
- [Brad] Right.
- [Bob] And then when you need to use them,
they are not going to be in the,
in the position you need to be for athletic events.
- [Brad] Right.
- [Bob] So that, that's why they talked about too,
having muscle pliability and muscle lengthening.
- [Brad] Sure.
- [Bob] But, but that was a very good example
Brad, of the sitting, because that that's one why
we really like to do the hip flexer stretch is
in one way to do that is just to go up,
you can even go up onto a, a table
or a chair like this and lean forward like this, and
and look how I'm stretching that like back now.
- [Brad] Right.
- [Bob] Or even just a simple,
- [Brad] Yes, extension and standing.
- [Bob] Yes. And that's a good one too, because, you know
we spend most of our day doing bent over activities,
So if we bend back the opposite direction
that's gonna help stretch that out.
- [Lonnie] So an exercise for scoliosis
- [Brad] Lonnie's asking on Facebook
if there's any exercise for scoliosis?
- [Bob] You know, we, we tried to do one and we actually
got contacted by a scoliosis clinic saying it's just too
hard to generalize and provide exercises for scoliosis.
There definitely are exercises,
and we recommend the Shroth method.
S H R O T H I believe, look it up the Shroth method.
And you want to try to find a clinic
nearby you that would with that.
- [Brad] Yes. That is a pretty specialty.
- [Bob] It is just such a specialized thing.
So sure.
- [Brad] Oh, Manuel was talking about
she has problems with her muscle, she is a dancer,
on her foot. I am assuming the, the planter,
the bottom side of her foot.
I don't know if she's ever tried this, this stretch,
but where you just simply.
- [Bob] Yes.
- [Brad] Curl the toe back and use your body weight
to get that stretch. I do not know if
you have any other idea.
- [Bob] Well I would, the other thing is,
you want to grab the boot Brad.
- [Brad] You would brought that,
- [Bob] Well, if you are having trouble with
the bottom, of your foot, it it's really good to wear one
of the boots at night to put a little bit of stretch
on the bottom of the foot all night long, a gentle stretch.
They have a whole bunch of different ones
for plantor fasciitis that, that are on, you know
Amazon or wherever, whatever, place you like to shop on.
But yeah, we have found that this boot
along with the stretches seem to help that the most.
So Lonnie.
- [Lonnie] So are there diverse exercises that brought,
the she's asking, if it's let me see here.
Is it okay to do with L four and L five issues?
- [Bob] It depends what the L four L five issues are.
If you are having a, if you're having a disc problem
you're gonna be a little bit concerned maybe even about
some of the ones we showed you today.
You are going to want to probably keep that spine
either neutral, you know, if it is,
if it is not a disc problem It is just arthritis.
These are all fine to do it.
- [Brad] Sure. Victoria had a similar question.
She has had an issue with her back and, you know
if you've had surgery, you've had back problems in the past
that is when you should really go to a therapist.
- [Bob] Right.
- [Brad] And get it dissected and get instructed custom
exercise for your conditions.
- [Bob] Well which reminds me, Brad,
we did not show this one.
One thing I like to do after all AB workouts is
I like to do, because you're kind of bending forward
a little bit, you know?
- [Brad] Yes.
- [Bob] I like to do extensions.
- [Brad] Yes.
- [Bob] So I, I do like to have you get down,
put your hands underneath your shoulders,
and do some bending back like this.
- [Brad] Right. Stretch them out.
- [Bob] Yes. Stretching you out the opposite direction
because if you were strengthening in the other direction.
So I, I just think this is a good preventative thing to
do right at the end of doing your AB workout.
Just, it just works out really well.
I do all these all the time after things like that.
So Brad, anything else? What say you?
- [Lonnie] she is asking how much flexibility is too much?
- [Bob] Yes, that is a good question.
I, generally, as we get older, I mean
unless you have a problem where you have like
(indistinct) or, or you have a problem where you have
hyper ligaments, I mean the ligaments are really loose.
- [Brad] Sure.
- [Bob] I I'd say on most people flex, too much flex,
There is not too much flexibility.
Especially as you get older,
everything's gonna naturally tighten up.
You know, there is a something to be said about
stretching too much before, like if you a sprinter,
or in you're in a power, you know, event
like where you need, you know, quick moves and stuff
like that, you can stretch the muscles out too much before.
That is why they recommend dynamic stretching.
- [Brad] Sure.
- [Bob] Instead of stepping stretching.
- [Brad] Yes.
- [Bob] But in most cases you can not stretch too much.
- [Brad] Yes. Right. So, so yeah listen to your body,
and Bob, we've got a lot of comment,
not a lot of questions today
but not a lot of comments, or, you know,
- [Bob] Lonnie, do you have another?
- [Lonnie] How, how often do they have to do that Workout?
- [Bob] If you are doing an AB workout
you can do an AB workout every day.
Like when you're doing weightlifting,
you want to give the body parts a, a day or two to rest.
Like if you do biceps on Monday
you probably won't wanna do them again until maybe Thursday.
- [Brad] Right.
- [Bob] You know, at least, least 24 to 48 hours.
- [Brad] Yeah. We are not body builders.
- [Bob] No.
- [Brad] We work strengthening,
I go every other day, I'll, I'll go two days.
- [Bob] But when you're doing, you can do core every day.
- [Brad] Yes.
- [Bob] I mean, you don't have to, but I'm saying
you can do core, I do core every day.
- [Brad] Okay. Yes.
- [Bob] So you condition yourself and right.
- [Brad] You may not want to when you first start.
- [Bob] No, no you won't.
I, the only reason I do stuff every day is
because it's a habit and it's just because part
of my routine and I, and I, I don't, I don't fail to do it.
- [Brad] Sure. All right.
- [Bob] A lot of good questions on Facebook,
that was real nice today.
- [Brad] So on the Facebook.
- [Bob] All right, thanks again,
you know, anything else, Brad,
not anything quick.
- [Brad] No, no. We have a lot of hellos.
- [Bob] Just real quickly to, I want to again apologize
that we, we are not responding to comments
on Facebook and generally, and, and also on YouTube.
- [Brad] Right.
- [Bob] We just, again, Brad and I work full time, and,
and we're, we're trying to do these videos
on the side and, and we just, and we get hundreds
of comments a day.
- [Brad] And we have a family life.
- [Bob] We have a family life.
Yeah. And I know of PTP said
that they're beginning some comments too.
- [Brad] Sure.
- [Bob] And they're gonna direct them to us, but yeah, they
they can't answer questions either unfortunately.
- [Brad] So, so maybe we could pay them to.
- [Bob] Yeah. Well, that's why we try to do
these live events, We have a chance to answer,
ask some questions.
If you
- [Lonnie] We have one more question, one more.
- [Lonnie] So is hanging from a bar, pull up bar,
considered a good, good stress all over?
- [Bob] Yes. I, I, Brad and I have kind of become fans
of this is if you could tolerate it, one,
I think it's good for your back,
but two, where's our book, Brad?
Yes, shoulder pain. I think we got this link down below too.
- [Brad] Yes.
- [Bob] If you go, if you're on our YouTube site,
in our description, we have a link
of our products that we like, and this one is on there.
It's called Shoulder Pain, The Solution and Prevention.
It's written by John Kirsh.
He's an orthopedic surgeon and he goes into great detail,
Why he thinks hanging or brachiating as he refers
to it is really good for the shoulders and, and,
and actually can prevent shoulder problems.
And if you have shoulder problems it maybe
cam even help relieve them.
So both Brad and I have become advocates of that.
- [Brad] Oh yes, yes, I put it into my routine.
So yeah, there's a lot of people saying thanks,
and I'd like to go through each one of them
and thank them individually for watching.
- [Bob] Thanks everyone for watching.
We are going to cut off now.