♪ 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.
- In our opinion, of course, Bob.
- Today we're going to show you how to get
an attractive, tight stomach fast
with no sit-ups.
- That's right, Bob.
- Guarantee no sit ups? Guarantee?
- Absolutely, Bob. - All right.
- None. - With the triple threat,
it's the triple threat standing abdominal five minute drill.
- That's right, Bob.
Bob, this is, we're going with three.
We're going to approach this in a functional way
that's gonna really make a difference quickly
and just wait, we'll get to it, but we-
- If you are new to our channel,
please take a second to subscribe to us.
We provide videos
how to stay healthy, fit, pain-free
and we upload every day.
Also go to bobandbrad.com go to the giveaway section,
we're always giving something away.
Do we have it here? - Right here, Bob!
- We're giving away a TENS unit this week.
This TENS unit is for pain control.
It has electrodes that attach to it,
you put it to the painful area
and it can knock your pain level down.
- Right. Less pain medication and sometimes eliminate them.
- Knock that pain out of there.
You can also find the contests,
they'll be pinned to the top of the page at Facebook.
Go to twitter, instagram or tiktok
if you want a 60 second version of our program.
And yes, sir, we have a podcast now.
- Oh, absolutely.
All right, Bob, let's get to it.
We're talking about getting that stomach tight,
getting it trimmed out and a lot of people do not-
- Let me hit ya, - Don't, oh you-
Don't, Bob! Why, Bob, why does he,
I don't know why I put up with this.
But you know, people wanna do this
and a lot of people do not wanna
get down on the floor and do these miserable sit ups.
- Right. - I shouldn't say that,
I actually do my sit ups - Sure.
I do them regularly, but you know, there are options
and there are some big advantages
to not going down on the floor
and working the sit up muscles,
from a physical therapist's standpoint,
as well as an aesthetic or visual standpoint.
- And posture standpoint. - Exactly.
We talked about the posture,
your friend Zack wrote the book on posture
and he actually doesn't like doing the,
- He didn't like working the rectus abdominis,
which is curling forward, at all.
Because even if, you know semi curls,
he didn't like that because if you tighten that muscle
it starts pulling your posture over.
- And when you start to get posture like this
you do not look attractive. - No.
- You need to get your posture back
and do exercises that promote it.
And that's what we're going to work with
with these exercises.
- When you have bad posture,
that actually makes your gut stick out more.
You know what I mean?
- Right, oh, it does.
- If you wanna look a little thinner just stand up straight.
- I think we're gonna do a video on that.
- Yeah. - Number two.
Are you going to burn more calories
doing standing abdominal exercises,
because you're working your hips,
your legs for standing, you're working your balance
which is important for us as therapists
but more muscles are working.
More calories are going to be burned.
And then we're also going to be able emphasize
the three primary muscle groups in the stomach.
So, should we get on with it, Bob?
- I wanna throw something else in there, Brad.
- Oh! - you're actually
strengthening the back a little bit, too.
- There you go. It's a complete core
- Right around the, all the way around.
- Right. All right, Bob, this is what I'd like to do.
We're going to start out.
You do need to have bands for this, however.
It's not a big deal.
They don't cost much.
You can do this with your bands,
you need to connect them to a door.
Or we use the wall anchor.
- [Bob] There it is, yeah.
- If you get the bands, this'll hook on,
use your door and this will come with the bands,
pretty much any bands you buy will get that.
So you connect it there.
Now here's the first one, the five minute,
I'm going to go through these,
I'm not going to do real time, I'll just explain it.
But it is a five minute routine.
The first thing we're going to work
is what I call "stir the pot".
So I'm going to do this.
Now, I can double it or use different color bands.
Find the resistance that works well for you.
I'm going to go like this,
which makes it a little easier for me.
Arms are straight,
gonna, wide stance,
bend the knees.
Tighten that stomach, get that core in
so that you're used of keeping your stomach
in all the time, that's just a good posture.
It's a good visual thing, what we wanna look like.
As opposed to that potbelly.
So we're gonna go out here,
tighten things in, get that core in,
and make circles.
Okay? Keep the arms straight.
And if it's too easy, get a little further out.
Now, I don't wanna...
- Now what I have found though about this, Brad.
It looks easy and it's not.
- Oh, I can feel it. - I always,
every time I'm doing it I'm sure that everybody's thinking
"oh, that's not very hard". But it it is.
And you can make it very hard.
- Keep that tummy in, get it in tight as you do that.
- Yeah. You want to focus on that muscle.
You actually strengthen a muscle
much better if you focus on it.
- and you're gonna breathe while you do this.
- Yeah, nice relaxed breathing.
- so, 30 seconds like this.
Relax for 30 seconds.
Think about your posture.
You're going to turn around and do 30 seconds
to the other direction with the same intensity.
- See, now you're getting the other oblique.
- Right, the transverse, we wanna work both sides.
All right so, get through that.
The next one is diagonal, so we're gonna work the obliques.
Okay, Bob, these anchors are too tall,
they're made for you. - you want it up there?
- Yep, could you do that?
- Now the thing is about this, Brad,
well all these, you're actually
working all the muscles, the abdominal muscles,
you know what I mean?
You can't focus on one.
- Yeah, it's not a complete isolation, but
- It's more of that one, right.
- So here, we're gonna get in this position like this
and I'm gonna think about pulling my hand
down to the opposite knee,
to get those oblique muscles.
Tighten it in,
tighten it in tight before you even start.
And bring it down to here.
You have a free hand, put that hand
fingers right in here
and you're gonna feel those muscles contract
that's gonna give you even more
benefits to that abdominal core.
- It'll give you the feedback.
A lot of times when you're on the floor,
actually they have you put your hand
on that area so you can feel them kicking in.
- So again, you can change.
I'm going to, that's a little too easy.
I'm going to go with two bands like this
and oh yeah, that,
I got to go over here.
There we go! That's, now I'm feeling it.
- So it was too hard, so he moved closer,
but if it's too easy, he moves farther away.
- So again, 30 seconds that way.
And then we're going to do 30 seconds this way.
- Now, when he shows us from the back like that,
you can see he's keeping his back pretty straight.
He's not rounding out like that, yeah.
He's twisting on the back,
and twisting the hips a little bit too.
- When you take your 30 seconds breaks
then you're going to work on
squeezing those shoulders and breathing,
taking a little break time.
So 30 seconds on, 30 seconds off. Right, left.
And now the last one,
we're actually going to go for 60 seconds
and you'll see why,
you don't have to do right and left
because it happens with the exercise.
Tightening it again.
Here, hands overhead like this.
Now we're going to pull slightly to the right
and then slightly to the left, with a slight bow.
We're just going to bow forward,
pulling everything in tight.
One of the reasons we go to the right
and left is because the band.
- Doesn't hit you in the head.
- Will hit you in the head.
Over the top, - you could go straight ahead.
- But it's nice to go right and left slightly
because it works more muscles and a little bit,
get more fibers involved.
So this, we're going to go for 60 seconds like this.
If you want to get more muscles involved,
it takes more balance.
It's going to be more for the athletic person
who wants a challenge,
you go on one foot and that will
give you a little extra workout
and some balance exercise as well.
- Again, does not look that tough,
but you can hear from Brad's breathing and talking
that it is tough, it is a workout.
- Yeah. So I'm going to suggest,
once you get used to the routine, it won't take long.
You'll get it done in five minutes.
Stay to the watch.
If you want to lengthen it, you can.
But twice a day would be a good way
to really work that core and get that tummy nice and tight.
- What's nice about the wall anchors,
or even the door, one is that I mean,
you can do it anywhere in any room.
- Right. - You don't have to have
workout clothes on, you can,
if you're at the office
you can go ahead and do it.
- Yeah, absolutely.
You know, not during a meeting but, you know.
- And then, you know, when you're all said and done,
you'll be able to have someone hit you in the stomach
and not be a little wussy. - Right.
So you're gonna, it'll definitely give you the benefits.
Now, the other thing that,
if you really wanna get things in tight,
you gotta watch your diet.
You just have to.
- Diet is more, is really more important
than exercise, it plays a larger role.
- As far as losing the fat, yes.
Because this is going to tone the muscles.
It's gonna pull the stomach in, but it's not gonna,
you know, the fat is going to come mostly from the diet.
My, coming from the triple threat idea,
the three things that I look for
is I cut out pasta and pizza,
I don't cut it out, I cheated Sunday.
Sunday's my cheat day. - Sure.
And then soda, no juice
unless it doesn't have sugar in it,
which most, a lot of juices - Do have sugar.
- have a lot of sugar, and I'm from Wisconsin.
So I got to cut the beer out, you know?
And then bread, you really got cut out on bread.
- So a lot of the carbs, - Yes.
- Lowering the carbs, we're not saying no carbs.
We're just saying lowering the carbs,
most of us are eating too many.
- Right. - And it worked well
for both of us! - Right.
- I dropped 20 pounds, not trying, even.
- Yeah. I mean, I can eat as much as I want
but I've got to eat the right things.
It's sometimes not as fun, but it gets to be fun.
- It's interesting about juice where,
like eating oranges is okay.
But the juice, by taking the oranges,
it's so concentrated it ups the sugar level
to a point where it's actually
not good for you, orange juice.
- Oh, well you mean from the store?
- Yeah. - Yeah.
And sometimes they actually add sugar into it.
And chocolate milk? My goodness.
You might as well just drink soda pop.
- Drink pop, yep.
And they they've got a, you know,
a campaign out there to try to sell you
it's a good recovery drink and it's not.
- Right, yeah.
- So don't believe everything
that you hear from them, anyway.
- Yeah, so get yourself a good nutrition book.
Read that along with this and it'll be a good compliment.
We appreciate it.
Enjoy your abdominal strengthenings,
while standing, no sit ups.
Once again, Bob, we can do, what?
- We can fix just about anything.
- Except for? - A broken heart.
- Right. And this program's not gonna
help with that, either.
- Well, help your cardio.