Hi folks, I'm Bob Schrupp, physical therapist. Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet, in our opinions of course.opinion is one that matters
That's right Bob. I like the way you think today. We're gonna talk about the ten best
fat burning core strengthening program on a ball
And I really sincerely think the ball is one of the best exercise tools you can use for the core
It's the beauty of the ball
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Let's get on with the program this should take you ten minutes
I gotta be honest with you
If you have not worked with the ball at all you're gonna need to take some time with it
There's some balance issues but that's the beauty of the ball
You're not only gonna get stronger, but your balance is going to get better. There's no doubt about it right Bob
I've been using the ball for years and Bob you just started last couple years
And you're starting to appreciate it. The ones that I do I've gotten very good at
Okay, so the size of the ball look on the box
It will see if you're between five foot six and five foot ten
This is the ball for you. That gets you pretty close if you really want to be
Technically accurate sit on the ball make sure you don't have it too flat
You gotta get it kind of firm, and if you look at your thigh. It should be parallel to the floor
You can see mine's a little low I should be up like this.
Yeah, but it's not a big deal.
You don't have to get too hung up on that unless you're squatting way down low or too high
So we're gonna try to do this program somewhat in real time
And we're gonna go like 30-second increments for most of the exercise
Until we digress if we get interrupted or something or Lonnie has a camera problem. I'm just kidding she does really well
I've got four exercises
This is my famous four this is great for spondylolisthesis patients as well as anyone else
But I'm gonna start doing these and don't do these on the table go on a carpeted floor works very well
We're just doing this because it's here, and it works well. you only do that for 30 seconds
And then the next one
Then they'll work in the upper abdominal
Now the next one I like to do is double it up knees to chest. There we go like this
Okay, if you start out and haven't done this before I'd shoot for five to ten repetitions of each and as you get stronger
You'll work up to twenty thirty I do fifty of them now
Okay, then I want my obliques right elbow to left knee and back and forth I wear shorts
Usually when I do this and I can grip onto the ball better if you see it's slipping, but it's still okay
And just to show you that you can do workout in
Street clothes. If you're in the office. You just jump in there jump on the ball
These are our hamstring strengthening exercises, because it's hard
To strengthen your hamstrings . So I just go ahead and lift up right. I start this way with both legs
Now Bob I want you to go all the way up
So you get a little core a little back strengthening a little abdominals strengthen at the same time
And then I usually do like twenty of these
And then I make them tougher by going one on top of the other like this, and then it really works
So now you're emphasizing the right leg hamstring
Your 30 seconds is up. And then you can go like this
That's advanced definitely advanced. Okay now prone on your stomach. Core strengthening again
You want to get the front the abdominals, but you cannot forget about the back muscles.
Start of just going legs like this. See he's got a nice straight leg.
He's keeping his core, and this is really nice for back strengthening because it takes stress off the spine, but you're still working the muscles
nice work Bob alright
And then I'm going to go right into the advanced one brad where you do double. And usually what I do is
I actually go off to the side and back.
Gets all of the shoulder girdle muscles. You want to do the other side obviously.
And then you can actually do some back extension down here too
So you're doing up like this. So working those erector spinae muscles up in here. I can put up a little further
and
I'm gonna hold Bob. You fall off this ball. We're gonna have an issue off this table. I mean alright
Okay
Now this one I'm gonna do on the floor.
And hip flexor is this is a great hip flexor one, so we're gonna go up like this
So you go all the way out straight bring it up
now this one if you can do 30 40 of these and it's getting easy go just to one knee and then it gets a
little more aggressive a little more balanced
And if you really want to challenge yourself bring your hands close together and that really works the core and the balance
So it's up to you. That's the beauty of the ball Bob
I wanted to throw in push-ups because you're there already you might as well get some upper extremity strength
You know and you can do them. However you want
palms forward
Switch it like this
Like this if you want to make it harder you go out to here
And your tippy-toes for those real hardcore push-up people.
Here's the beauty of the ball on the wall.
I don't have really grippy shoes here, but this does work
What's nice about the ball on the wall with squats is that it's really easy to keep your knees from going past your feet
And usually what I do Brad when I do a squat. I also squeeze my shoulder blades together.
We are incorporating everything shoulders the legs. The thing I like about these
I told the story before I mean I can't do something like this until I'm really awake and up
For a while. My wife gets up in the morning she goes right to the wall.
Like I hear this sound going on in our bedroom, and here she is up squeaking
Okay, your 30 seconds is up
Okay, now. We're coming down to the final four not the famous for but the final four and
This one. I'm gonna do it this way is bridging
We just come out like this and you get used to this you can hang on to something when you start
But once you get used to it
You'll be able to put your hands on your waist which makes it a little bit harder and you do ten fifteen thirty Seconds worth
If it's too easy
Put one leg out
And then you can alternate right leg left leg or you can do three on one
leg you can see it's a little hard for me to balance, so I'm helping here with the left leg and
Okay, the next thing I like doing on the ball if you want to
This works best on carpet.
Stretches out that trunk and the shoulders get some stronger, and I'm just using five pounds here
And that's enough for this
I wouldn't want to go over board as far because you're going such a wide range
And we're working not necessarily to build bulk here. We're working on core strength and
Get the heart rate up as well
Now this is one where I always need to go with my toes up against the wall and
Again, I'm throwing some crunches in
Okay, and I'll go kitty-corner here to get the obliques
Now you can see the balls slipping on the shiny floor
I do it on a carpeted floor or a rubberized floor at the gym
You don't have that problem, so keep that in mind
All right, you want me to do a hip abduction. Yes Bob, I do
Yeah, well this is how I do it
I don't know how you do it, but I just I just lay on the side of the ball like this
I cut the knee down, and I just do these
And you know you can roll your body up and down to change the resistance
Can go down a little bit further and even harder, but this is pretty tough already to be honest.
You know what happens here, too
This one's working
Because when I turn over I can't do as many reps because this one's already worn out a bit.
Happens to me all the time I flip over and then I do this one and this one's already tired
It's a win-win situation. You know they're both working at the same time. This is already working. I really can't say it enough
It's the beauty of the ball. You're gonna get a good core workout keeping the toes straight forward
Don't go up like don't go down. Straight forward like this
Really made a difference in my running
because well, I wasn't doing any leg strengthening and
I was getting so fatigued with my running, I needed some strength you know
I think we we did our time limit got to the whole thing
It's a 10 minute workout once you get good at it
you know
You can you can do by reps too. Just do so many reps and it'll take you about 10 minutes
And you'll know what you where your goals are and how to get there. And remember Brad and I can fix just about anything
Except for a broken heart
But we're working on it, we'll get it eventually