This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2024. For the original video go to https://www.youtube.com/watch?v=x1qtYgpB1U4
Brad: All right everyone. Having a good strong core is absolutely necessary to look good, to feel good, and in my opinion, as a therapist, we want to have a strong core to protect our back. Now, my wife Julie is here, by popular demand, last video we had a lot of requests to bring her back, so we're going to do it. She's going to demonstrate the exercises. Julie, do you want to bring a little more into it?
Julie: Yeah, this routine is ideal because you don't have to get down on the floor. It's done in a seated position. All the exercises are relatively easy, so from beginner levels on up, it's great.
Brad: Great, and Julie herself has a great core. She's 62 years old. This is for beginners and seniors, anybody can do it. Plus, at the end of the video, she's going to show a more advanced routine that she does as well as you may be interested in. Should we go to work, Julie?
Julie: Yes. I'm ready. For best results, this routine will target all three abdominal muscle groups with only five simple exercises.
Brad: That's right. We're going to work on the rectus abdominis, that six-pack, the obliques that go oblique, and, of course, the transverse abdominis, which is really critical to help support that low back and keep you moving without back pain. All right, for best results, you're going to want a nice firm chair, with an armrest that works the best. You're going to sit like Julia, a nice tall posture, tighten your abdominal muscles up, and we're going to start this first exercise. Go ahead, Julie.
Julie: Okay, just going to tighten up my tummy and do a slow march.
Brad: And we're going to start out with five repetitions per leg. You can do more if you want. Again, it's important that you have a good posture and you tighten those abdominal muscles. If you want to make this a little more difficult if it's too easy, Julie, can we talk about how to work with your feet?
Julie: Right, so to make it a little bit more difficult, you can just touch your heels down to the ground. Just lift up your leg and just touch the heels down, and that works your stomach a little bit more.
Brad: All right, this is one of those subtle things that may not look like much when you actually do it. Pull up those toes as she has them. You'll notice it. All right, for number two, we're going to work an interesting technique where you actually do some kicks, which accelerates and changes how the muscles work. Julie's going to show three different options because it's easier, a little harder, and advanced and seated. Go ahead, Julie. Do the first one.
Julie: Right, so I'm just tightening up my tummy, doing a slow hold with each kick. Probably want to do about 10 of these per leg.
Brad: Right, right. And the first one, if this is too hard, how we're going to make it easier. That first one where you slide back into the chair and you're using the backrest of the chair for a little support definitely makes it a little easier. How does that feel, Julie?
Julie: Yeah. Good.
Brad: Good.
Julie: The back support does make it easier.
Brad: Right, right. And if that's too easy, simply slide your buttocks forward on the chair. There we go. Maintain good posture like Julie's demonstrating and she continues to do it. Are you feeling the difference in that intensity on the abs?
Julie: Definitely.
Brad: Good.
Julie: This works the abs more. We can also do one where we kind of hold the leg up a little longer.
Brad: Right, right. And for the people, the more even advanced. If you really want to, when you hold the leg out, simply bounce it up and down three or four times. Go ahead, let it bounce up and down. There you go. Don't be shy about it, Julie. Let the stomach work.
Brad: Number three. This is a nice one for the oblique muscles that go at an oblique angle. Going to start like Julie's position, arms out. She's making that W for the win. You're going to win at this or Wisconsin, that's where we're from, this elbow is going to reach over and touch this knee and that knee coming up to meet in the center. This is a really nice abdominal exercise, obliques, and it's kind of difficult. Julie, can you tell them how it feels?
Julie: Yeah, it feels great. You definitely can feel you're working the muscles on the side there, the obliques.
Brad: Good, and typically, five to 10 repetitions. If you want to do more, simply do some more. For number four, we're going to use a throw pillow. Anyone lying around the house should work for you. You're simply going to slide it behind your back, just above the belt line. Slide into it like Julie is. Now, this is the motion that you're going to do with your back. We're going to push in, squeeze that pillow, and squish it, and then we're going to arch the back and create a gap. That gives you low back motion, which is good and healthy for it, and it tightens the core muscles when you're pushing. So strengthening, range of motion, it's a wonderful core and back exercise.
Brad: Go ahead, Julie. Let's show them how it's done. Good, so you're going to continue to do this. This is a small motion. There's not a lot going on as far as visually, but it really is working at abdominal. Do 10 repetitions. You can do more if you would like. Good, now we're going to actually go on to the next one. Julie, how are you feeling? Do those muscles work?
Julie: Yeah, definitely right in the core muscles.
Brad: Yep, okay, good. Let's go to the next one. This next one's going to be a little harder, so be prepared. All right, now the last one is similar to the first one except for instead of one knee coming up at a time, both at the same time. Julie, go ahead and show them what to do.
Julie: I'm just going to be holding onto the armrest for some support and then just lift my legs up and down.
Brad: 10 repetitions, again more. If all of these are, you're doing them with Julie, they're too easy for you. We've got an advanced version coming up. They're not in the chair, however, but you'll be ready for it as long as you have a reasonably good balance. How are you doing, Julie?
Julie: Good.
Brad: You ready for a couple hundred more?
Julie: It definitely works the abdomen.
Brad: Yep, all right. Now we're going to go into some more advanced exercises. Julie's been working on these more. These are her favorites. Okay, the first one, Julie.
Julie: All right, so instead of doing just the marching like we did on the chair, we're going to be standing up and we're going to do a high knee march, and then we can probably increase the speed a little bit to get more work on that abdomen.
Brad: So when you're actually doing these, how do you... Is this how you work them or do you advance it a little bit? Go ahead and show them.
Julie: Yeah, actually I probably would speed it up. So we're running in place.
Brad: Ah, look at that. So how many hours do you do this? I'm just kidding. Typically for minutes or for repetitions?
Julie: Probably like for 20 repetitions.
Brad: Okay, good. All right, the following two exercises are more advanced, and a little more difficult. Doing them on the floor, just grab a ball of any size. If you want to use a medicine ball and be more advanced, go ahead and go ahead Julie, show them what to do.
Julie: Okay, and you can just keep your heels down if you'd like to start out with. And then you just want to rotate.
Brad: So you actually touch the ball on the floor every time?
Julie: Yeah, I like to do that.
Brad: Yep, so you're consistent.
Julie: Then you can lift your legs up and go the same way. You just have to be careful that you don't hurt your back.
Brad: Right, I mean you're tightening up your core throughout the whole thing. Is this something that you would recommend to start right away?
Julie: I would just do that probably without a ball. Just keep your heels planted and you can just twist from side to side.
Brad: So the ball does make a difference when you're holding onto something?
Julie: Right.
Brad: Okay, and then work your way up to heels off the ground.
Julie: You can keep your feet up and make it more difficult. You just want to make sure you're turning, so you're actually getting your obliques worked.
Brad: There you go. Good, nice job.
Julie: Okay, so for exercise number three, we're just going to do a bicycle exercise. So I'm just going to lay back. It's in the supine position and then you just start like you're pedaling a bicycle.
Brad: Good, good. So that speed is typically what you like to go?
Julie: Yeah. I mean, you can go a little bit faster. The main thing is keeping your back flat on the floor.
Brad: Now when I do the bicycle though, I make circles with my feet because it's more like a bike. Is that okay? Can I do it that way or is doing it this way better?
Julie: Sure.
Brad: Because you're going longitudinally.
Julie: I mean, I definitely can feel it in my core.
Brad: Yeah. Yeah. That's just my personal opinion. You do it whatever you like. Julie, I don't know. You're the boss of this. You know more about it than I do.
Julie: That actually works really well also.
Brad: I'll get you a bicycle helmet so that you're safe doing this as well. All right. Nice work. So follow through with those. I'm sure you'll get plenty of resistance and intensity with those options. We do have more. We've got another video that you can certainly go on. Can you help me out, Julie?
Brad: That's right, thank you. That's a good option and have a good time and tighten those cores out.
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