- Hi, I'm Bob.
(claps)
- (laughs) Sorry.
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we're the most famous
physical therapists on the internet
- In our opinion, of course, Bob.
Why the ball, Bob?
- Brad, I'll tell you what.
I'm trying to prove that I'm
in touch with my feminine side here.
So today we're gonna do a topic
which is probably one that's more geared
towards the women in our audience.
- Sure.
- And we're talking about that inner thigh flab.
And what did you call it, Nancy?
- (Nancy) Thigh gap.
- People want, apparently women want a gap between thighs.
They wanna be able to see
- Of course, Bob
- see light between there apparently.
- Right.
- So we're gonna talk about toning the muscles
in between the legs here, the hip abductors
as you professional people would probably know 'em as
and we're gonna start off with three different exercises
and let's start off with a ball, Brad.
This is a, do you wanna do this one?
- Sure. I'll do.
And this is kind of nice.
You need a ball that's kind of squishy
- Yeah, a little bit flat.
- Yeah.
- It can't be full there.
- Either that, or you're gonna get
one of those balls, like kick balls.
There, they just got a lot of sponge
to 'em, or you could use a Nerf ball
but you could do this, seated here.
You put it between your knees and you squish
and you're gonna feel those muscles go to work right now.
- What's nice about this, Brad,
is you could do this in the office.
- Yeah, yeah, yeah. - You could sneak a ball.
- Let's pretend I was working here
and the computer was here.
You could be working away
and getting your thigh gap improved right there
while you're working at the office.
- And let's understand this, too.
Of course, we understand very well
that you're not gonna get rid of flab
unless you also do dieting and stuff like that.
- Exactly.
- But the toning that goes along
with getting rid of, of fat, this is what you want to do.
- You bet.
- So, okay. That was the first one.
Second one, gotta come over here.
This one, you're gonna use a theraband.
And what you're gonna need is some of this stretch band.
I'm not sure which camera we're on and, or the theratubing.
That's, that's more of a tube
but you're gonna tie 'em out on one end and you need a door
that's not gonna open up on you.
I hope nobody's gonna come through this.
- (Brad) Now Bob, may I interrupt?
- You may.
- If you do get the stretch tubing likely along with it
there's going to be a device that's made for the door.
It'll clamp right on.
- Nice.
- Yes. Yeah, those stretch tubes are real nice.
- And then we got a little loop at the end here
that I'm just gonna put it in through my leg here.
We got me? Keep it,
oh, I'm gonna use the chair. - (Brad) Oh yeah.
All right. And what we're gonna do is,
this muscle pulls the leg across, like this. - Right.
- So you're just gonna be doing repetitions like this.
- And, and in order, look at Bob, he is doing it
in a continual motion, which is a little more aggressive
than as opposed to stopping and starting.
- Right.
Instead of doing this, I'm actually keep going.
And this, this will actually give you some tone.
Now this is a pretty easy- the bands tend to come
in lighter to darker colors depending on difficulty.
And this is a, is probably the easiest band we have.
So it's not that hard for me, but if you get
up into red or blue, you're gonna be working.
- Right.
How long are you gonna go with this, Bob?
- I, I think you can do 30 to 50.
- Sure. - I mean, you can do lots of these.
This is a toning exercise
not a strengthening exercise to any large extent.
So, and then you would obviously switch
and go to the other leg.
- I've gotta give you a warning though,
because if you do these really aggressively the first day,
- Yeah. You're gonna be sore.
- You're gonna be walking pretty funny next day.
- Yeah. You're gonna get delayed onset muscle soreness.
Now the third one
everybody can start doing right now already, by the way
a lot of therabands comes with a little
powder on it, in order that it doesn't
stick to each other it sticks to itself, right?
And so it's all over my pants right now.
- I always wondered. I thought,
why did you bring those dirty pants in today?
- Look at this! It's awful!
- All right, so, the exercise you can start doing
without any equipment whatsoever.
And I just, I just made this up, Brad, this is my invention.
It's called reverse clamshells.
We have people doing clamshells like this
which is, is good for strengthening the
the IT band and the abductors, right.
But this is the reverse clamshell.
You're gonna put your one leg up like this
and this is gonna go up to that.
- ( Brad) Right.
- Okay? And this is strengthening the inside muscles here.
- All right? The other way to do it,
so you get the reverse clamshell,
the lower jaws coming up to the upper jaw, right?
- (Brad) Yeah. It's like a Pac-Man!
- Yeah, there we go. Okay,
- The other one is you're actually gonna just straighten leg
and lift up like this.
So this is one you can do while you're watching TV
and they're working a little bit different muscles each way.
So you can mix it up,
do some this way and then some this way.
And then of course you're gonna reverse
and do the other side.
- (Brad) Yep, absolutely.
If you don't only do one side
you'll start walking in circles.
So be symmetrical!
- And reverse again and work it this way.
I think I'm a genius, Brad.
- (Brad) You are Bob!
- I just came up with that.
- I think that's outstanding.
This, this is a really good exercise for that thigh gap.
- Get that thigh gap girls.
- Guys can do it too.
(laughing)
(upbeat piano music)