♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet, Brad.
- In our opinion, of course, Bob.
- Today we're gonna talk about three killer ab exercises
that are safe for your back and back pain.
Plus, we're doing a giveaway!
- Again?
- Yes. - Okay.
- [Bob] We're always giving something away.
- What are we giving away?
- Well, I'll tell you in just a second, Brad.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain free,
and we upload every day.
Also, yes, you wanna join us on our social media channels,
because we're always giving something away.
Go to bobandbrad.com and the giveaway section,
or go to Facebook,
Bob and Brad. - Oh, there it is.
The Facebook, the Facebook, yeah.
- [Bob] And it will be pinned to the top of the page.
We are giving away a set of our wall anchors.
- [Brad] Oh, excellent.
- Well Brad, I don't know how many we're gonna do,
at least three sets to different individuals.
- [Brad] Yeah, and that's four to a set, correct?
- And four to a set,
and we're gonna show you in a minute
one of the great things you can do for ab exercise.
- [Brad] Yes!
- If you want a shortened version of what we do here
and we don't ramble on so much,
go to Instagram or Twitter.
There we go.
All right, the first one Brad, is actually.
Again, you're gonna need the anchors.
You're also gonna need a set
of Bodylastic exercise bands.
- Right, yeah.
- Exercise tubing.
- If you got your own at home
or you like your own,
that's fine. - Yeah, that's fantastic.
- [Brad] But if you're looking to buy some,
they're excellent.
- Yeah, so the first one
we're gonna start off with is.
I'm gonna start off with the Palloff Press, P-A-L-L-O-F-F.
- Yes.
- Named after a physical therapist,
and so a lot of people use this.
It's great for working on rotational, the obliques.
- And the transverse.
- And the transverse abdominis, yep.
So you're gonna get some resistance.
Now you're gonna start off with maybe just one tube
if you haven't done this before,
and I'm gonna hold my body out.
I gotta actually move a little closer.
- [Brad] A-ha!
- Right, like this.
And right now, my abdomen is working
to prevent me from turning.
- Sure.
- It's working hard.
- That's a lot of core.
- And while you're doing this,
you can actually bring it in.
And I got two handles here,
so this one's grabbing it
to prevent it from going this way.
So I can bring it in and out like this.
And obviously you're gonna want to do both sides.
You're gonna wanna turn around
and do the opposite side too,
'cause this one is really working
on this side of the abdomen.
Now if you wanna do a little variation of this,
you can do overhead also.
You can go like this.
And you can tell by my voice that I am working hard,
I'm not just pretending.
(Brad laughs)
And again, a good set of 10-15.
- [Brad] You wouldn't pretend, would you, Bob?
- No, I wouldn't.
And there you go. - I would think
this would be really good for some sports,
like golf, hockey, swinging a bat.
- [Both] It really works your core.
- [Brad] The rotational component.
- Now, Brad has spondylolisthesis, however you say it.
(Brad laughs)
And you felt this was a little bit too much for ya.
- Yeah, I wouldn't do it,
especially with this much weight.
- I'm curious if you did it with less weight.
- Yeah, I'm gonna cut it in half.
I'm just gonna lock it up.
That's one of the advantages of that anchor,
and I can do it.
And I can just feel it in my low back,
that's where the spondylolisthesis is.
I would really do this with a caution light.
So we've got some other ones that are really good for me.
- With all these,
if it hurts for you, that means it's not good for you.
A lot of people with back pain
are gonna be able to do this one.
- Sure, yeah.
- All right, next one.
Did you screw this up for me, Brad?
- Yes I did, just take it off Bob.
There you go. - There we are.
All right, I'm gonna have you hand it to me
if you don't mind.
- Oh, yeah, yeah, yeah.
- So this one really,
surprisingly works the core very effectively.
So you're gonna bring one arm down,
straight down the middle.
And that really works that rectus abdominis muscle.
So at the same time,
you're gonna bring the opposite leg up
and you keep your legs suspended like this.
- [Brad] He's not touchin' in-between.
That makes a big difference.
- And this starts to work you hard.
- [Brad] We did a video on this years ago.
We called it the Dead Bug exercise,
but we didn't have the resistance there.
It was just without.
And it's a good exercise too,
but this really emphasizes it.
- And your back is really safe on this one.
- [Brad] It is, it keeps it flat
in a good, neutral position.
- Oh my god.
- [Brad] You're having fun, aren't you Bob?
- I'm gonna get sore.
- [Brad] Well, I don't care.
It doesn't bother me a bit (laughs).
- We're showing here the versatility of the wall anchor
and the Bodylastics set here.
Because these things,
you can do literally thousands of exercises.
- Oh yeah, you bet.
- And including functional ones that simulate sports.
All right, so Brad's going the opposite way now.
- [Brad] Same thing.
- [Bob] He's providing resistance to the legs.
- Yup, I just got the straps.
They come with the Bodylastic bands and other ones as well,
and I'm just gonna do this.
And my goal is I'm gonna keep my back flat to the floor,
which my stomach is really working to do that,
as I do the hip flexion alternately.
And you know, we can do opposite arm-to-leg,
and I'm really havin' a nice challenge
to do this. - Yeah, you started off,
it looked easy for you Brad,
but it's starts building up pretty intense right away.
- [Brad] I'm gonna do this for 20 minutes Bob, don't worry.
- This is probably a little more advanced, too.
If I was a beginner in ab exercises,
I wouldn't be doing this.
This is for some of you guys
that are maybe a little big younger,
or a little more athletic,
and your back has been giving you trouble,
'cause you wanna strengthen your abs for your back.
That kinda gives you your own natural back support,
when you strengthen those abs.
So, 'member,
- Oh, we're already to that point?
- Yeah, Brad and I can fix just about anything.
- Except for.
- A broken heart.
- There you go.
- Oh, we're workin' on it.
- We're gonna hold on to it.
- There we go.
Thanks for watching.
(upbeat music)