WEBVTT

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Yeah . Mhm .

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Mhm .

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On major Least Glory

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US army certified instructor in

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aerobics yoga and Pilates and we're

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here to get you back for money a show

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by the military for the military for

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anyone else who wants a hard core

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workout , prepare to sweat today on fit

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for duty Pilates on the ball so grab

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your mat and a swiss ball and we'll

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begin our work out .

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I want to thank my workout partners for

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today . Samantha from the U . S . Air

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Force on regard and Jordan from the

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army G . Three at the pentagon . Are we

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ready to begin our Pilates on the ball

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workout ? Are you ready at home ? Let's

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begin with a little warm up 1st . Let's

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center our breath , breathing in and

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expanding the arms overhead , lifting

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through the side body . Exhale and

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release the arms down and roll the

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shoulders backward in small circles .

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Yeah

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and again inhale breathing into the

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arms overhead and

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exhale , relax and roll the shoulders

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forward just opening up the neck ,

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the Oprah back , releasing .

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Just getting all that tension out

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that's gathered through the course of

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your day . And now again inhale up

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and exhale , releasing the left arm by

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your side , gently lean to the right ,

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drawing the right shoulder back , gaze

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under the tricep as we feel that

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extension from the hip all the way up

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to the fingertips along the right side .

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Inhale and left and then exhale

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and lean left , drawing that or leaning

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right . Sorry trying that left shoulder

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back , gazing up ,

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extending and lengthening

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and inhale up and

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back and inhale up .

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Mhm and release to the other side

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just shifting your weight slightly from

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side to side . Getting familiar with

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the ball finding your balance

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and now the center and release down ,

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warming the pelvis . I'd like you to

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tip your tailbone under and the pelvis

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up , scooping your midsection

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and then inhale . Release up

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and again release down . Just rolling

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the ball underneath you and release up

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and again

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and up . Now drop over to the

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right and just make small circles with

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your torso counterclockwise ,

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awakening the lower back ,

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waking up the center body

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keeping both soles of the feet grounded .

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And now let's release the other way ,

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rotating clockwise , tipping and

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lifting , tipping and

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lifting . Excellent . You should feel

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that lower back beginning to get a

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little warmer . Yeah . Mhm . And

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then release . Coming to center .

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Inhale , bringing the arms overhead

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and just exhale and fold forward

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hanging over the legs .

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Inhale up

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mm and exhale down . And once

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again inhale lifting . Exhale ,

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peeling forward rounding the spine as

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you fold , opening up the upper back

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and posterior deltoid and then release

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up

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and back to center ,

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shifting your weight slightly pushing

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into the left foot . Bring the right

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leg up . Holding it . We find

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our balance here drawing our belly

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button into the spine and the rib cage

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down to your core stabilizers that are

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keeping you from tipping over . Bring

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the arms up overhead . Hold

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lower the right leg slightly and

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extend lower

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slightly and extend so you find

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with the movement of the leg , your

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balance becomes a little more

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challenged . If this isn't right for

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you keep the knee bent and just lift

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and lower the foot , extend the leg ,

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lower it and lower the arms switching

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sides . Right foot grounded . Bring the

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left foot off the ground . Take a

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moment to find your balance , engage

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your core stabilizers , bringing the

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belly button in the rib cage down and

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the shoulders back . Hold .

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Now maybe it's enough for you today to

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just stay right here . If not extend

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the leg . Yeah . Mhm .

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Holding that balance lower slightly ,

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exhale lift and

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again . Mhm

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Pilates is all about focus , focusing

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the energy in your powerhouse or that

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core area right between your rib cage

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and pubic bone . Holding up , bending

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the knees , lowering the foot and

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lowering the arms extend the arms out

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by your side . As we come to seated ,

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twist We walk the feet to be hip with

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the part just in line with each hipbone

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leading with your naval rotate to the

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left and pulse

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123 and come center

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and to the right

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123

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and center and again

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And in always thinking to the right

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of drawing in the Navel three .

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Exhale right ,

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inhale , exhale

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two three and center and

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again keeping the shoulders low and

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distant from the ear and center and

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right mm .

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and again last one

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two three , center

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to the right one two

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three and center , dropping the arms

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rolling the shoulders just a couple of

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times and then

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forward . And now

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we inhale and bring those arms up to

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shoulder level as we come into saw with

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saw . We twist to the left and lean

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forward as if you were sawing off your

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pinky toe mm . And then left

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And then to the right , rotate one

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two three and Stack The Vertebra .

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Yeah , rotate and round the spine ,

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hollowing out your midsection as you

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fold and lift

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and again tucking the tailbone rounding

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saw too three and

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lift and again round the

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belly too . three and

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lift . And again ground

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think of lifting the midsection coming

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up pulling the belly in and lifting the

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spine three and

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up . It's the waste doing the work

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belly up as if you're trying to touch

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my palm with your back and one more

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time to three and

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up . And last one

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23 and up .

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Lower the arms slide away from the ball

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and come to your mat , laying on your

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back . As we first bring the feet

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up , resting them on the ball ,

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lying on our back . Now as we lie on

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our back you'll find that the rib cage

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naturally wants to arch your bow upward .

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We'll put the spine in neutral and

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activate our core by drawing the rib

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cage down and the belly button in .

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Imagine that your pubic bone , it's

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like a triangle and your goal is to

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level that triangle so it's not pointed

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downward nor is it pointed up into the

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air , right in that neutral position ,

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bringing the hands behind the head .

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Will just begin with a gentle twist , a

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gentle crunch , slowly rolling up and

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holding here and then rolling down

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and again rolling up and

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holding

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and down , keeping it slow and focused

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rib cage down and lift

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hold , hold and

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release and again rounding , lifting

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up just shy of the bottom edge of your

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shoulder blades three and down

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and one more time belly button in and

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we hold hold ,

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hold and release ,

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relaxing those arms , reaching down ,

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grabbing your ball , bending your knees

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and placing them on the floor . Rest

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the ball on your abdomen .

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Having the ball lightly touching your

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thighs , we move into waterfall . It's

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like a small sit up at all times . The

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ball will be connected to your body .

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So we begin to tuck the chin in and

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roll the spine up , pushing the ball up

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our knee and then over our shin

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and then rolling all the way back ,

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slowly rounding the spine , one

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vertebrae at a time connecting with the

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man and again lifting up ,

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Rounding down and

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over and then rolling back . We're

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going to be moving into a break now ,

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but I'd like to encourage you to

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continue the waterfalls for at least

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five more repetitions and we'll be back

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with you for more Pilates on the

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ball

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mm . Welcome

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back to fit for duty Pilates on the

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ball . Let's finish with that last

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repetition of waterfall , slowly

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rounding the spine , rolling the ball

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up the legs and then over the knee down

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to the floor and then rolling it back .

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Yeah . Now continue holding that

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ball and bringing the ball first over

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your shoulders and then slightly

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overhead as we move into a modified

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roll up . Keeping the arms in this

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position , we begin once again to roll

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one vertebrae at a time , slowly away

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from the ground and then extend out

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over our knees . And then we slowly

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roll back rounding the spine , rolling

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down and releasing overhead .

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Once again rolling up . Yeah .

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Rounding and over

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and then rolling back . Now you can

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choose to stay here or if you'd like to

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go into a full roll up , extend your

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legs out , inhaling and rolling the

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arms to shoulder level . Slowly peel up

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one vertebrae at a time rounding the

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spine , extend the ball over your feet ,

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slowly rolling back , Rolling down one

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vertebra at a time . The arms come

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overhead and again inhale to

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shoulders . Exhale . Rolling up ,

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extending over . Yeah . And then

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slowly rolling back

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and up . How does that feel ? Yeah ,

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lifting up and rolling all the way up .

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So not only are you getting a little

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bit of abdominal work here , you're

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also getting a really outstanding

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stretch of the middle and lower back .

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Getting that full range of motion of

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the spine which helps to prevent injury ,

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inhale as well as

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strengthen and then

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slowly rolling back and

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stopping here . And we're going to do

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something called a single knee pull

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your arms will remain stationary , we

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bring our knees up directly over the

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hips once again engaging our powerhouse

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or that core area like pulling the rib

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cage down the belly button in extend

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the left leg to 6" off the ground ,

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pulling the right knee in 12 , then

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switch left knee and

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switch 12 and switch

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12 . Now you can have your head off the

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ground in the crunch position like

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Jordan or you have some neck

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issues , keep the head down on the

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ground . You want to keep your knees

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inside the frame of the body . So

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having the knee coming out to the sides

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is incorrect and places a little bit

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too much strain on the hip joint ,

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good and again

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and left 12 knees in .

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As we do a double knee pull , I'll show

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you two levels . Level one modified .

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Remember our rib cage is still in the

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belly button is still in as well and we

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gently tap the feet and then exhale and

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bring the feet up and again . Now if

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this is still just a little bit much

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for you , you can always alternate your

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feet instead . You can also choose to

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just keep your head on the ground ,

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especially if you have some neck

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problems or neck issues . Yeah .

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Now if you'd like to take this up

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higher the double knee pull in in

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extend arms and legs overhead and

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then pull it in , placing the ball to

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your knee and extend and

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again in in

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extend and in

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in and extend . How does that feel ? A

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lot more challenging ? Five more

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and extend and again

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in in long body pushing the

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feet away in in and

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extend three more mm

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and extend . Remember to exhale

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in in and extend and

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here's your last one in in

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and extend . Excellent . Lower the feet

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and just lengthen your body and arch

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your back slightly .

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Ah That should feel wonderful . Now

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release back into that engaged position

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with the rib cage down the belly button

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in . I'd like you to take the ball and

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place it first between your knees .

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Now don't squeeze too hard or that ball

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is going to go shooting out from you

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hands behind your head and we slowly

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twist twist to center

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and again twist , twist

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and center and again .

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Yeah and center . So it's a nice

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rotation working the oblique , the

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transverse abdominal twist

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twist and release as you

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squeeze that ball with your thighs .

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You're also getting another inner thigh

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workout 12 and

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center . And again

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12 and center and

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last set one two

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center last time

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and release . Now let's take that ball .

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I want you to slide it down holding the

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ball between your feet and bringing it

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up directly over your hips as we do the

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roll over . Now if you're not

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comfortable with it at your ankle you

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can hold it around your calf or at your

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inner thigh . The arms are relaxed by

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the side of the head is on the ground .

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I want you to slowly peel from your

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tailbone all the way back to your

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shoulders As we lift . Roll over ,

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tap the ball , then bring the

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ball up a little bit and then slowly

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roll down , controlled one

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Vertebra at a time .

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Yeah . And again rolling up ,

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control , control ,

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control , tap the ball ,

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lift it up legs to

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parallel and then slowly roll

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down each vertebra making connection

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to the earth

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and again lift roll over ,

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roll over , tap the ball

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and back to center lift slightly , hold

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it , hold it and then release the back .

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Yeah . And we'll just do this one more

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time taking it up ,

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rolling it over , tapping the ball ,

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lifting two parallel , hold it ,

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keeping it there slowly peel down one

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Vertebrae at a time . Mhm . And

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release , grabbing that ball , bending

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your knees rolling over to your side

20:26.260 --> 20:28.770
for support as we come up

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and place our knees on the mat , the

20:33.500 --> 20:36.550
chest on the ball for a little bit of

20:36.550 --> 20:40.500
back work . Let's begin by placing our

20:40.500 --> 20:43.990
hands in front of us and slide onto the

20:43.990 --> 20:47.040
ball so that we're in a supported push

20:47.040 --> 20:49.420
up position with the ball directly

20:49.420 --> 20:52.100
under our abdomen and pelvis . Now

20:52.100 --> 20:55.590
let's first lift just the right arm off

20:55.590 --> 20:57.880
of the mat and get a feel for that

20:57.880 --> 21:00.990
balance tighten through the glute deals .

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Now you should feel activation in the

21:04.320 --> 21:07.070
erector spine or that lower back area

21:07.070 --> 21:09.126
cut in the middle , lower back along

21:09.126 --> 21:11.680
the length of your spine . Try not to

21:11.690 --> 21:14.070
hit your weight off to the side , but

21:14.070 --> 21:16.126
keep your chest and hips parallel to

21:16.126 --> 21:19.680
the earth . Now lower the right arm and

21:19.680 --> 21:22.170
bring that left arm up and hold

21:25.840 --> 21:28.840
and then release . Now you can stay

21:28.840 --> 21:30.896
with this , especially if you feel a

21:30.896 --> 21:33.730
little wobbly or you can go ahead and

21:33.730 --> 21:36.360
lift that left leg hold

21:37.440 --> 21:40.920
little bit more challenging , hips are

21:40.920 --> 21:43.142
level . Try not to shift into that left

21:43.142 --> 21:47.050
hand . It's a lot

21:47.050 --> 21:49.210
harder than it looks . And then let's

21:49.210 --> 21:51.610
take that hand and foot down and we

21:51.610 --> 21:54.670
switch to that other side holding ,

21:55.040 --> 21:57.960
pulling that belly button in . It's

21:57.960 --> 22:00.210
those core stabilizers that are keeping

22:00.210 --> 22:02.940
you or maybe not keeping you from

22:02.940 --> 22:06.740
tipping over and then lower , keeping

22:06.740 --> 22:09.220
both hands on the ground , hands under

22:09.220 --> 22:11.870
the shoulders , lift the feet and just

22:11.870 --> 22:15.360
hold them there both off the ground .

22:17.140 --> 22:19.251
If you feel confident enough to reach

22:19.251 --> 22:21.600
an arm up , go for it . But you don't

22:21.600 --> 22:23.711
have to , if you're really good , you

22:23.711 --> 22:26.044
can lift both arms but I'm not doing it .

22:26.240 --> 22:28.462
I don't think I have any takers in this

22:28.462 --> 22:32.210
crowd either . But you

22:32.210 --> 22:34.600
definitely feel that back working for a

22:34.600 --> 22:37.440
little added bonus . Roll the thighs in

22:37.440 --> 22:40.960
and tighten the glue deals mm . And now

22:40.960 --> 22:43.140
let's release , dropping the knees ,

22:45.040 --> 22:47.170
pushing the ball out in front of you

22:47.540 --> 22:49.980
sinking the chest through the arms ,

22:51.440 --> 22:54.260
a nice wonderful stretch of the back

22:58.340 --> 23:01.680
and release . And let's take that right

23:01.680 --> 23:05.680
arm , bringing it underneath us and

23:05.680 --> 23:07.860
twisting , dropping the shoulder

23:07.860 --> 23:09.350
towards the mat . Mhm

23:12.840 --> 23:16.440
And then the last time this completes

23:16.450 --> 23:19.570
your workout , Pilates on the ball and

23:19.570 --> 23:21.270
I hope you return next time .

23:24.540 --> 23:24.960
Oh

23:36.740 --> 23:39.360
yeah , mm hmm . Hello , I'm Commander

23:39.360 --> 23:41.360
Dave complex orthopedic surgeon and

23:41.360 --> 23:43.360
team physician of the U . S . Naval

23:43.360 --> 23:45.360
Academy . Today's topic is lose the

23:45.360 --> 23:47.582
pony keg and find the hidden six pack .

23:47.582 --> 23:49.693
You might not know it , but there's a

23:49.693 --> 23:51.860
six pack hiding in each of you . So if

23:51.860 --> 23:53.804
you want a six pack but your belly

23:53.804 --> 23:56.138
looks more like a pony keg than lose it .

23:56.138 --> 23:56.070
Here are a few tips that might help

23:56.080 --> 23:58.390
Number one do more table presses that

23:58.390 --> 24:00.620
is push your fat belly away from the

24:00.620 --> 24:03.020
table and don't eat so much practice

24:03.020 --> 24:05.330
portion control number to eliminate

24:05.330 --> 24:07.441
those empty calories . We've all been

24:07.441 --> 24:09.386
there munching away on big bags of

24:09.386 --> 24:11.386
chips , crackers or cookies without

24:11.386 --> 24:13.497
even tasting anything but the salt of

24:13.497 --> 24:15.608
the sugar or finishing off the entire

24:15.608 --> 24:15.550
breadbasket at a restaurant before the

24:15.550 --> 24:18.020
appetizers even arrived . Stop doing

24:18.020 --> 24:20.242
this . This isn't called carb loading .

24:20.242 --> 24:22.298
It's called gluttony and it's one of

24:22.298 --> 24:24.464
the seven deadly sins . Number three ,

24:24.464 --> 24:26.576
eliminate all liquid calories as best

24:26.576 --> 24:28.687
it can . Everyone knows regular sodas

24:28.687 --> 24:30.687
loaded with sugar . But so are most

24:30.687 --> 24:32.853
specialized coffee drinks , Newfangled

24:32.853 --> 24:34.853
energy drinks and fruit juices . So

24:34.853 --> 24:34.120
limit your consumption of these

24:34.120 --> 24:36.231
beverages instead . Try drinking more

24:36.231 --> 24:38.398
water . Number four , avoid late night

24:38.398 --> 24:40.398
binges . Make it a habit not to eat

24:40.398 --> 24:42.620
anything after 2100 if you can , you'll

24:42.620 --> 24:44.620
be amazed at how quickly the pounds

24:44.620 --> 24:47.110
melt away . Number five . Make exercise .

24:47.120 --> 24:49.740
Not excuses your habit , excuses like

24:49.740 --> 24:51.851
armpits . We've all got them and they

24:51.851 --> 24:54.170
all stink . So stop using excuses and

24:54.170 --> 24:56.392
start using your muscles . Even someone

24:56.392 --> 24:58.614
with a significant joint injury can get

24:58.614 --> 25:00.614
good cardio results from low impact

25:00.614 --> 25:02.948
conditioning , like swimming or cycling .

25:02.948 --> 25:04.948
It may sound a bit harsh but people

25:04.948 --> 25:07.003
don't really respect the soldier who

25:07.003 --> 25:08.892
was soft and flabby . We want our

25:08.892 --> 25:10.892
warriors to be fit and look good in

25:10.892 --> 25:13.114
uniform , so lose the pony keg and find

25:13.114 --> 25:15.114
that hidden six pack weight loss is

25:15.114 --> 25:17.170
simple math . Eat less exercise more

25:17.170 --> 25:19.281
together . Let's train smart and stay

25:19.281 --> 25:20.281
strong .

25:23.340 --> 25:25.507
I hope you enjoyed your Pilates on the

25:25.507 --> 25:27.507
ball workout . And I'd like to once

25:27.507 --> 25:29.784
again thank my partners from the U . S .

25:29.784 --> 25:32.007
Air Force Honor Guard Samantha and from

25:32.007 --> 25:34.229
army G three at the pentagon Jordan . I

25:34.229 --> 25:36.173
hope you tune in next time because

25:36.173 --> 25:38.284
we're going to get you fit for duty .

25:45.040 --> 25:48.040
Okay . Yeah .

25:50.140 --> 25:51.140
Okay .

25:59.440 --> 25:59.670
Yeah