G’day guys. Mike Kutcher here, seniors’ health and fitness coach. Welcome to your Wednesday
workout. What I’ve decided we'll be doing today is a workout to work that core, keep our stomachs
nice and strong, and we're going to mainly do it seated in a chair. Make sure you've got your
chair as always for safety reasons but today we're going to be doing it seated in your chair. Make
sure it's nice and sturdy, not on the couch, so pause the video go grab one if you don't have one
and let's get into the exercise. We're going to start with the usual marching on the spot just to
warm everything up, so moving those arms, moving those legs, with big smile on the face, getting
everything moving, and follow along with me, guys move those arms, move those legs, have the chair
in reach as well. Let's keep going, follow along with me moving the arms, moving those legs let's
get the legs up nice and high, great job guys. Let's go for another ten more seconds, ten, nine,
eight, seven, six, five, four, three, two, and one, great job. Taking a deep breath in, and out.
What we're going to do we are going to start with an exercise standing to begin with, we are
going to work what's known a muscle known as our oblique, the muscles at the slides of our core,
we're going to stand without feet together, we can challenge our balance as well, if you need to hold
on you can hold on to the chair that is fine, doing the opposite side, hold on to the chair,
if you are struggling to have your feet together you can pop your feet apart. I'm just going to
come down like this, I'm not going to hold on if you can do that follow along with me,
I'm going to come down like this, and then I'm coming up so I'm standing up nice and tall my
shoulders are backing down, I'm coming directly to the side like this, go as far as I can feeling the
stretch in the opposite side, and coming up. We're going to do that for eight each side, let's go,
big smile on my face, eight, seven, nice and slow don't rush this coming directly to the side, six,
five, four, three, two, and last one, one, great job. Taking a deep breath in, and out. Now we are
going to get onto the opposite slide, if you were holding on doing the chair, swap over sides so
you can hold on to the chair, we're going to go like the exact same thing to the opposite side,
follow along with me let's go for eight. Eight, get me up nice and tall, seven, six,
keeping that stomach nice and tight, five, four, three, two, and last one, one, great job. Taking
a deep breath in, and out. Taking a seat in the chair, we're going to work our core while seated
we're going to come back in the chair no slouching in the chair, come up nice and tall, keep that
back straight just like this, we're going to pop our hands across our chest, and whilst our back
is straight, we're going to lean back as far as we can, and then come forward like this. You may
think this exercise is easy, but if you're keeping your back straight the whole time not coming out
of position, that's actually quite hard to come back just like this. As soon as you start to feel
your pelvis change positions, you're not doing it right, so keep it up nice and tall the whole time,
coming back and then coming forward, only go as far as you can with your back in that straight
back position keeping the stomach tight, let's go for six, don't move your legs, keep them on the
floor in front of you. That's one, two, three, four, great job guys five, six, keeping that
back up and one last one, seven, eight, great job guys. Taking a deep breath in, and out.
Now we're going to pop our hands across our chest again, and we're going to lean forward,
so keeping that back straight, we're going to lean forward like this, and then we're
going to come up we're going to do that ten times, let's go. Ten, coming back up, nine,
keeping that back straight don't be leaning over, seven, six, five, four, three, two, and last one,
one, great job guys. Taking a deep breath in, and out. What we're going to do sitting in the chair
holding on to that the arm rails, we are going to bring our legs out the front like this addition up
and forward a little bit more sitting a little bit back there so shuffle forward in the chair,
the heels are going to come out in front, we are going to lift the legs up and bring our toes down,
out in front of us keeping it our stomach nice and strong during this exercise, so keeping it tight,
heels out in front lifting them up, toes coming down in front of us, heels up in front, lifting
up our toes coming down in front of us, heels up in front lifting up, our toes come down in front
of us, you move through this stomach with all the other exercises, heels out in front and bringing
our toes down in front of us, heels out in front, lifting up our legs up, bringing our toes in front
of us, and last one, heels out in front, lifting our legs up, and bringing out toes in front of us,
roll down taking a deep breath in, and then out. Sitting back in the chair, sitting up nice and
tall, keeping that stomach tight, we're just going to do some shoulder rolls to cool down,
that's it great job guys, we're going to get five more seconds, five, four, three, two, and one,
great job guys. That was a quick cool workout, thanks for following along guys. I'll catch you
tomorrow for another exercise session on Friday, for mail subscribers for your Friday workout,
enjoy the rest of your Wednesday thanks for following along, I’ll see you tomorrow.