♪ Bob and Brad, the two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Here we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you a three minute workout
before sleep to slim down your legs.
Now, as you may be thinking,
this video may be oriented more to females,
and you may have noticed that we are not.
- Very good observation Bob, clarify things.
- But we're gonna base our recommendations
on anatomy and science, and the fact
that we're physical therapists.
- Sure.
- So we don't really need to be a woman, I think,
to demonstrate these.
- Why are you carrying off on this tangent, Bob?
- Well, I just thought,
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What we're giving away right now
- [Both men] we don't know
- Because this is a future video.
- This is a future video,
but if you look in there you'll see it,
it's gonna be something really cool.
- I don't think they really know what we mean,
when we say it's a future video,
but that's okay.
- It means we filmed it ahead of time.
- Ahead of time, yeah.
- We don't always know what we're giving away.
- It's like when we study for tests in college,
we always studied ahead of time.
Or started the night before, - Yeah. (laughs)
But also, you can, if you want a shortened version
of our videos go to Twitter and Instagram.
You have 60 second versions of our videos.
- Yep, so all right, Bob.
- All right, so very simple,
the first thing I wanna mention though, by the way,
weight loss really occurs at the dining room table,
not the gym.
A lot of people, - Do you do exercises
at the table?
- Well, people think that they're gonna do exercises,
they're gonna lose all this weight.
It's really your diet's gonna lose the weight.
The way you eat is gonna lose weight.
If you want muscle toning or building,
that's what you do at the gym.
So what we're doing here is muscle toning,
and you can do this, you know in this case,
you could do it in the bedroom,
or you could do it on the couch,
you could do it on the floor,
whichever way you wanna do it - Wherever you're gonna
sleep that night.
- That's right, so.
- You know, it's gonna burn some calories,
but it's not gonna near offset your diet.
- But you do these, they'll start to tone up your legs.
- Oh yeah. - Without a doubt.
- Get things where you, - Especially the thighs.
So we want an exercise that's gonna do the front,
side, inside and back.
And we're gonna get your butt a little bit, too.
- Right, well those larger muscle groups,
that's beneficial as well.
So let's carry on.
- So very simple, so you're gonna start off with,
you're gonna be laying on your back,
you bring up the one leg,
kinda helps stabilize your back and pelvis,
and I'm gonna be working the other leg,
and just doing straight leg raises like this.
And you're gonna do 'em for 20 seconds.
Brad, any comments?
- Well, notice he's got his leg
nice and straight locked out,
and he's not allowing the leg to come down to touch,
which makes a significant difference
on how difficult these are.
- Right, you know, if you go up higher,
it actually is a little easier sometimes,
because you're giving yourself more rep.
- Not only that, the leverage and the gravity
is a whole, you could calculate that if you wanted to.
- Physics, yeah so we're gonna do this for 20 seconds
on each leg,
and then very simply, you're gonna go onto the side,
and you're gonna do clamshells,
now that's gonna work the hip abductors,
and also some of the external rotators,
get the butt a little bit,
and you're gonna work on clamshells,
and you're gonna do those for 20 seconds on each leg,
you go onto the other side and do the other leg, too.
- Now this one looks like it's not gonna do anything,
- Oh you-- - But when you do it,
it's like, oh I feel some muscles burning in that hip.
- You feel it, I'll tell ya where I feel this
is in the butt.
I mean this is, especially 'cause you do not work
the external rotators much on your legs.
I mean I consider myself in decent shape,
and I'm starting to fatigue here right now, Brad.
- [Brad] You feelin' the burn?
- I'm feeling the burn.
- There you go.
- So you do the other side also for 20 seconds,
and now we're gonna do the inside of the thigh, you know,
- [Brad] This one is a little awkward for some people.
- It's a little bit, yeah.
You know I gotta bring it up like this,
and you can see it's, I'm a little wavering all around.
- [Brad] So he needs to keep his trunk rotated this way,
if you're on your backside,
like go to your back,
then that's not gonna work. - That's not gonna work.
Gotta stay to the side.
- And get this knee out of the way,
it's a little weird.
- But it's working again, - Oh yeah.
- This is not a muscle I work,
so I can definitely feel it.
All right, you're gonna do both sides,
so you'd roll to the other side and do this one.
And the final one, is you're gonna lay on you back,
and you just do some bridging.
So now we're working the hamstrings and the buttock.
And what's nice to do while you're doing these,
is to actually squeeze your buttocks together.
- [Brad] Yeah, pinch the loaves or,
- Pinch the loaves? (laughs)
- Well, I heard a therapist say that.
- That's a term for defecating, Brad. (laughs)
This is a family show, come on, good lord.
- Well, it's like when you make buns,
didn't you ever make buns, and my mom--
- Pinch the buns then.
All right, not the loaf. (laughs)
- Why Bob?
- It just has a bad connotation here so,
- Let's go to the next exercise.
- That is the next one, that's it!
- That's it?
- You do that for 40 seconds,
you wanna make it harder, you can do it one leg at once,
and you can do the-- - Yeah, now that, yeah,
- That's a challenge.
- Yes.
- Now you wanna do, you know, 20 seconds on each leg,
if you're in a little better shape,
you go ahead do it this way.
So again, it's only a three minute workout, Brad,
so you're getting all sides of the legs,
you'll feel it,
and if you're a beginner,
you may not even be able
to do the 20 seconds to start off.
- Right, you know be careful if you get a cramp,
take your time with it.
- Yes so.
All right, remember Brad and I can fix just about anything,
- Except for,
- A broken heart. - Broken heart.
- But we're working on it.
Thanks for watching.