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Subject: |
Dr. Laura Works Out: 2 Minute Abs - 23:58 of Looking Great! |
| Date: |
2009-07-14
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Dr. Laura Works Out: 2 Minute Abs - 23:58 of Looking Great!
Dr. Laura and her fitness trainer, Jason Baker from fitness805.com, demonstrate several ways to strengthen your abdominal muscles.
Jason: So, we're going to do some crunches today.
Dr. L: [Laying on her back on a workout mat which is on the ground] What is this "we"?
Jason: Well, I'm always part of it because I'm bossing you around, and so I'm part of it.
Dr. L: [Laughs] And you're the only person allowed to.
Jason: That's right. So, I want you to go ahead and bring your legs up.
Dr. L: [Lifts legs and bends knees]
Jason: Good. Calves are going to be parallel to the floor. Arms across your chest.
Dr. L: [Crosses arms across chest]
Jason: Put a smile on your face.
Dr. L: [Makes a big smile]
Jason: And here we go, we're going to start crunching up. So the chin is going to tuck in to the chest and we're going to come up, and we want to breathe out as we crunch. So this is a two minute ab sequence that we want to make sure that we do these for about 30 seconds, so it's about 30 crunches. How does that feel? Tough?
Dr. L: [Low tone] I'm asleep.
Jason: You've got to breathe, make sure you breathe. I don't want you to pass out on me here. We're on video. All right, so now we're going to work the abdominals, but we're going to try to focus on the lower area of the abs. All right?
Dr. L: Mmm, hmm.
Jason: So what I want you to do is go ahead and straighten your legs out. Your hands are going to be underneath your butt, and I want you to focus on keeping your back flat on the ground. Okay? Now go ahead and lift your legs up, squeeze the abdominals. Good, then come back down again. Now don't go all the way down to the floor, stop there.
Dr. L: [Brings legs back down, leaving them several inches above the ground.]
Jason: Come back up, breathe all the way through. Okay, we got to see you breathe. If you don't breathe, then they're not going to breathe.
Dr. L: I'm dainty about my breathing!
Jason: Well make sure you breathe, in through the nose, out through the mouth every single rep you do. We're going to do 30 of these for 30 seconds, so every single rep is going to be a second long and you're going to rip out 30 of these.
Dr. L: [Continues repetitions]
Jason: Okay, here we go. So now we're going to go in to a plank. This is going to show your real core strength and what you got. We're going to use your abs, we're going to use your back, we're going to use your sides, your obliques and this is going to be a great exercise. So you're going to turn over.
Dr. L: [Switches to plank position]
Jason: Good. So go ahead and go down to your elbows. All right.
Dr. L: [Body is parallel to the ground, feet are resting on toes and forearms are in a triangular position, resting on forearms and elbows]
Jason: And then you can come back on to your hands.
Dr. L: [Pushes herself up into a beginning push-up position]
Jason: Good. So this actually works the upper body and it works the core at the same time. So go back down to your elbows.
Dr. L: [Goes back down to a lower plank position]
Jason: And back on to your hands. (I could do this all day.) So you want to do this for about 15 seconds, squeezing the core nice and strong.
Dr. L: I can't do this all day! [Laughs]
Jason: You can, you got it. [Smiles] Back down to the elbows one more time. Good, and hold that nice and tight. So you want to make sure you're parallel to the floor, butt up just slightly, good. Abs in nice and tight, make sure you're breathing.
Dr. L: [Breathes loudly]
Jason: There we go. So you want to hold that lower plank that we just did for about 30 seconds. Now we're going to move on to a side plank. Okay, so this is a progression of what you can do.
Dr. L: [In a side plank position, resting on one foot and one elbow, lifting opposite arm and leg in the air]
Jason: Let's go ahead and start off with the basic [side plank]. So one foot on top of the other, keep it down, keep the hips forward, push forward, squeeze tight. Breathe; good.
Dr. L: [Squeals while in a side plank position]
Jason: That's a great side plank. So you want to continue to breathe through that. Holding this [position] is a great exercise for golf...good exercise to strengthen that whole core and the trunk of your body. Good. Now we can progress and we can actually lift one leg.
Dr. L: [Lifts one leg while in the side plank position]
Jason: Good. And make sure the hips stay nice and flush, and forward. Perfect; that's a great side plank. You hold this for 15 seconds and then we go to the other side.
Dr. L: So we're not going to pump? [Begins bending leg in the air in a bicycling motion]
Jason: Oh, we can pump. That's even more of a progression of what she was just doing. So pump is good. You can add the pump in there. You can actually add all kinds of different things to it. It's over time, but that's the next step. All right, let's move to the other side.
Dr. L: [Shifts to opposite side of body, doing the side plank]
Jason: Good. Same thing, go ahead and lift your leg. Good, hold it tight. That looks great from the back, from the front, perfect. Hips are forward; add the pump...just another way of isolating the abdominals and holding her in place. It's a great core exercise.
Go ahead and drop down, let's stretch out the abs. Go into the cobra, look up, breathe through, smile.
Dr. L: [From lying on her stomach, pushes upper body up, leaving lower body resting on ground] He is really addicted to this breathing thing.
Jason: Yeah, you want to make sure you don't pass out.
Dr. L: I have never passed out on you.
Jason: I know, because I always remind you to breathe.
Dr. L: [Laughs] You have to get the last word...uggh.
Jason: Always. [Smiles] Great, so that's a great two minute pump and you can do it at home. Do it every single day.
Dr. L: [Is in a seated meditation position, crossing legs] It was a pleasure seeing you, thank you for coming. [Bows her head]
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