WEBVTT

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mhm

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I'm Lieutenant Jason pain training

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officer , United States Navy ceremonial

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guard and certified Pilates instructor .

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And we're here to get you that burger

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sure . By the military for the military

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for anyone else who wants a workout

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preparing is sweating . Mhm . Mhm

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Yeah mm .

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Welcome to another edition of fit for

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duty over time . Bad habits and body

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movement can cause pain , discomfort ,

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possible injury Pilates , helps

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alleviate this by consistently engaging

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all the muscles keeping you injury free ,

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healthy and strong . Today's focus is

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on the legs . I want to start out

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bringing our arms up , stepping back

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with the right foot . I'll demonstrate

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one and then follow with me on the

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second one will step back with the

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right foot touch lightly come up and

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kick and that's one set back

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Centre and Kick . Come with me on this

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one . Arms up and

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back , center and

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kick back

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center and kids

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back center . Yeah

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kick back

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similar and kick attempt

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to keep your body upright the less

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movement the better stability .

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Two more back center .

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Yeah , yeah back center ,

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click , relax and we'll go to the

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opposite side . Find your center ,

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back with the left center

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and kick back the

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center and kick in

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fact center .

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Yeah .

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Yeah .

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Mhm And two more

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back sensor and kick

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and relax . Our next one is a two part

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movement of the doing a swat and then

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working our calves by sitting up on our

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toes and look like this . The arms will

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be parallel to the deck . We'll come

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down squat and then I'll have you

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hold in the up position on your toes ,

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working the calves keeping the back

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straight , nice posture and then we'll

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relax completely . That's what it looks

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like . Arms up

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down up on your

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toes . Hold it

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and relax completely . That's one

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and down up on your

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toes . Hold it

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and relax

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up down . Uh huh

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Hold and

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relax down . Mhm

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Uh huh

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All reliance

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mhm down Yeah .

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Oh yeah hold

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it ,

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relax wow .

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Oh

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and relax lay down

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facing this way .

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This next one is called single leg

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circles will begin with the right leg ,

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lay back Mhm

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the right leg bring it straight up to

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here . And then from here it is going

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to make circles drawing circles on the

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ceiling with a straight leg . And then

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we'll reverse that circle and switch

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legs relax

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and legs up

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and begin to draw circles on the

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ceiling . Doesn't really matter the

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size of the circle . The larger the

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circle , the more difficult the workout

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is going to be . So as you advance

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then you can try to get that

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diameter further out

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there , reverse that circle . Yeah

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mm mm And an

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even more advanced move . I'll show

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you that one while they're doing the

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normal one straight up . You can also

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bring your leg out to the side and draw

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circles on the side wall mm

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And that's more difficult than straight

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up in the air and relax , switch sides ,

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left leg straight up and rotate

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or out to the side and wrote

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it

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and reverse that circle .

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Yes . Yeah ,

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Continue breathing 3-5 seconds in 3 to

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5 seconds out . Standard Pilates breath

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and relax . Our

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next exercise is called hip circles

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will be lying in the prone position .

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Both legs will come up as if they are

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fused together , both legs knees

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together and then both legs will rotate

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on this one and we'll do the same thing

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reversing the circle halfway through .

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All right , come with me on this one ,

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laid back legs straight up and

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begin to rotate , drawing circles on

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the ceiling stretching as well , trying

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to touch the ceiling as you draw the

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service pretend that you're

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body is encased in

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cinema and the only part free to move

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are your hips and your legs moving

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together as one and reverse that circle .

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And again here the larger the circle

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more difficult to work out

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mm . Yeah . And relax .

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Yeah . Lay on your left side .

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Yeah , stack your legs on top of each

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other and bring your right

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leg over in front So your left leg is

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on the bottom and we're gonna raise it

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6" . Like there's a stack of books on

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your leg and you don't want them to

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drop . This is gonna be raising up and

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down well and

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down on the upper portion where you

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should be exhaling . So let's give that

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a shot and breathe out and bring your

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leg up , raise high as you can . Trying

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to raise that stack of books and down .

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Mhm raise

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hands out , raise

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and down , raise

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and down , minimize the movements of

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the rest of your body . The only part

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that should be moving in your legs

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raised up and down

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up now .

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Uh huh And down

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and switch sides

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and leg goes up and

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down . Uh huh mm

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and down . Uh huh

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And down . Uh huh .

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Sound Oh

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yeah . Oh . Mhm

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Now . Uh huh .

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Mhm Yeah up

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hold it right

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Yeah and relax on your back .

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Yeah The next one is

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passe we lay back .

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Arnie comes to our chest leg , goes

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straight up and then down and then

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switch legs . So go with me on this one .

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I need a chest legs straight up

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now pretend that you're dragging a

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quarter down the body down that far

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wall like that , keep that quarter on

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that wall and your chest

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leg goes up and down .

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I need a chest leg goes up

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and that I need a chest

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leg goes up and down ,

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we'll be right back after this break ,

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we're gonna switch legs and do the left

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side . You do the same at home and

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we'll see you in just a little while

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like I need a chest Mhm

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Yeah . Mhm .

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Mhm . Welcome back to our second

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session of legs using Pilates .

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Alright , let's switch to our next one

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on all fours facing this way ,

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we'll start with our left

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leg and right hand , it will look like

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this right hand will go out and the

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lego out simultaneously . We'll come in

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and grab our shin and then take it

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right back out . That's the exhale when

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we're outstretched bringing in and now

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and will switch sides . So work with me

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on this one and left leg , right

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hand out straight back , nice posture

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and breathing out . Bring it in and

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grab your shin . Breathe in and out .

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Yeah , grab your shin

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and alan . Yeah .

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Yeah . Out maintain good

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posture straight back in .

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Out .

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Yeah . Out on the stretch . Try to

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touch both walls . Yeah .

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Now you

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out Yeah .

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Out Yeah .

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Yeah . Out and relax .

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Take it to the opposite side , face

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opposite wall and we'll be working our

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right leg this time . Yeah . Mhm Right

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leg left hand and shoot them out

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and grab your ship and out .

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Yeah . Out . Yeah .

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Yeah . Out

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Yeah . Out

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Yeah . Yeah . Out

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Yeah . Even

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out

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Yeah . Out

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Yeah . Yeah .

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House and

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and relax . Take it to the opposite

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side . Same position , different

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maneuver this time While on all 4s .

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Take your left leg out to the side ,

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straight leg . Out to the site .

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Yeah . Now we're going to lift our leg

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About 1" and draw a semicircle all the

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way to the back just like this up and

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that tap to

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side . Try to maintain equidistant all

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the way to the back the same distance

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from the ground inside . All the way to

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the back , drawing that circle . Try to

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keep it one inch from the ground and

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we're going to begin . Now don't forget

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your breathing and leg up and draw it

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back back to the

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side , Back

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to side , back .

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Suicide that

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Yeah , suicide .

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That . Suicide .

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Okay that

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Suicide back .

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Suicide and relax . We're gonna take it

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to the opposite side

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and take your leg out to the

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side and draw it

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back two sides ,

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that to the side ,

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back to side ,

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back , good

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side , back .

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Mhm . The side . Mhm Back

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to the side . Mhm

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Back No , To the

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side , two more back

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side , back

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side and relax

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straight down on our abdominals . And

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we'll be doing the swimmer so arms

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outstretched , alternate

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arms and legs , right side , goes up on

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the arms , left side on the leg . Mhm

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No , we'll do that . Mhm .

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And you can imagine that you are on top

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of a rock and water and you're trying

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to maintain balance right there in the

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center and keeping your breath . So got

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to be able to breathe . Head is up

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and with a slight bend in the body and

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only part is the top of the rock is on

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the center of your body . So just like

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this . Work with me and began

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continue to breathe Really ?

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Yeah , yeah , stretching towards both

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walls . Mm

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And relax . And we'll do a second set .

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We'll give ourselves about 10 or 15

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seconds and we'll go right into another

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one

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and stand my stretch

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it and begin

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only the top part of your thighs should

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be touching that

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and relax . We'll take it to the

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side this time , lay on your left

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side .

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Yeah

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now on this one we're gonna bring our

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legs up and then we're gonna

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scissor back and forth just like that .

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Stand by and bring your legs up

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and sizzling back and forth . There you

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go . Trying to keep that bottom leg off

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the deck , straight legs , there you go .

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Straight legs , no bend in the knee .

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Good job . Excellent keeping that

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bottom leg off the deck

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and relax , take it to the opposite

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side .

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Mhm And legs go up and

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scissor continue to

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breathe Yeah correctly Mhm

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legs straight bottom leg off the deck .

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Mm

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Yeah

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and relax

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now come up to your knees ,

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balance on your left hand , take your

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right leg out to the side and we're

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just gonna do leg lifts straight up and

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down straight up and down ,

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exhaling on the way up and

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down , breathe in and up .

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Mhm Now breathe in

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leg up now

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up down .

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No uh

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now up

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now up

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now . Uh

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huh Now

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uh up

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now up and hold it

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down

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up down

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and switch bells on the right left hand .

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Left leg goes out . Uh huh

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breathe out and come up down

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mm Uh huh

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Down we're going to continue working

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our left side . Do the same at home

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will be right back with some tips on

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how to train smart , stay strong , keep

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it going and up

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down up

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hold it .

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Uh

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Town .

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Yeah ,

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mm . Mhm .

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Hello . I'm Commander David Kalish

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orthopedic surgeon at the US Naval

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Academy and here with me today is Petty

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Officer joe Miller an orthopedic tech

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we'd like today to share with you some

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of our thoughts about core

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strengthening . Core strength means the

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development of strong abs and back

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muscles in order to stabilize the

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pelvis and lower trunk of the body for

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maximum delivery of power . There is a

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lot more to core strengthening . Been

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playing with large loosely inflated

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rubber balls like this . This is called

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a muscle ball or a swiss exercise ball .

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There's also more to core strengthening

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than just doing abdominal crunches

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although both of these are frequently

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mentioned utilized to help strengthen

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the core . This is called a pelvic tilt

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while lying supine with your hips

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flexed and the weight largely on your

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shoulder blades and contracting your

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muscles the whole time slowly tilt the

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pelvis forward then backwards

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contracting your stomach and back

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muscles the whole while through both

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flexion and extension cycles perform

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this powerfully slowly and with long

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holds . Try several reps . Another good

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exercise to help strengthen the core .

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It's called quadra peds . Starting from

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a position on your hands and knees

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while simultaneously contracting your

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abdominals and back muscles . Slowly

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alternate extending first year arms and

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then your legs . Imagine trying to

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balance a coffee cup on the small of

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your back while doing this the whole

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time perform these motions slowly and

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smoothly with long holds . Once you've

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tried each arm and leg separately ,

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consider trying the right leg and the

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left arm or the left arm and the right

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leg simultaneously . Another exercise

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is called planking . Start prone on

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your elbows , in your toes , try

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keeping your back ultra straight ,

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remember your contracting your stomach

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muscles the whole time again picture

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trying to balance cup of tea or coffee

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on your on the small of your back , you

23:49.492 --> 23:51.548
can do this prone on your elbows and

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toes or on your heels and elbows as

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well , get that pelvis straight raised

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to the sky , hold it , feel the burn .

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We can try this on the side as well .

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The lateral position , one elbow ,

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the size of your foot , get that body

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nice and straight , try to hold that .

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This is not easy . Remember for all of

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these exercises , try to keep your abs

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and back muscles held , talks

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throughout together . Let's get hard

24:21.209 --> 24:22.987
core and core strengthening and

24:22.987 --> 24:24.987
remember let's train smarten , stay

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straw .

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Mhm . Welcome back . We'd like to thank

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the entire staff here at Bolling Air

24:35.740 --> 24:39.270
Force Base my fitness team . And we

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hope to see you next time on fit for

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duty .

24:46.840 --> 24:47.770
Yeah . Mhm .

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Mhm , mm hmm .

24:57.640 --> 24:58.640
Mhm .

25:05.640 --> 25:06.640
Yeah ,

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mm .

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Yeah . Yeah .