It's fun to reduce.

[Music] e hello everybody one of today's exercises is situps and it's a very very important exercise for reducing the tummy so I want you to watch carefully when we get down to learning it will you but before we get into that here's a very important message today's warmup is going to be Bend and Bob I think you're all familiar with it but just by way of a quick review let me go over it for you just once shall I first of all remember about relaxing all over that's what the warmup is for so that you get all the tension released and the circulation going and to do that you've got to be completely relaxed next We Stand our feet comfortably apart not too far just so that the weight goes to the outside borders of your feet next hold your chest way up pull your tummy in hard and then we begin to reach above our heads stretching as you go so that your ribs all stretch out don't do it too quickly because if you do you'll dive your head down like this you see and we don't want you to do that we want you to reach easily you see stretching way up above our heads now the next thing we do is drop to the floor for two counts ready here we go now one two stretch stretch one two stretch stretch again there it is now I think we can all do it in time with the music they'll have Marlene come in and Johnny will give us the music now come on everybody now step your feet apart loosen up tuck in chest up stretch good now here we go two down and two up till we tell you to stop ready R ready go one two and stretch again and down two stretch stretch don't hold your breath keep breathing normally as you go down and come up so maybe you could count with us then you will hold your press down two all the way to the end of the measure stretch two and down come on really stretch ready now hold good Shake Your Arms out as hard as you can don't forget the feet because you were stretching behind your knees Circle your shoulders around swing your head breathe and now I think we're all ready to see today's exercises so should we take a look at them now we have three exercises that are really well well picked out to do a good job for you and among them of course is the sit-ups that I told you about but the first one is double arm swing and all of you should really pay special attention to These Arm swings that's why we emphasize them a little because they'll really work Wonders on the upper arm and across the chest and the upper back and that's a pretty hard place to get at but these things are wonderful so try to remember to do them regularly every single day the second one is the high kick and this again will need your chair and it's for your hips and your thighs as well as the knees so but you must remember to keep your back straight and the heel pushed out all the way through and here we are with sit-ups the reason I cautioned you so much against it is that sometimes lots of women especially if they're overweight have a little trouble with lower backs so that if you remember and keep in mind the fact that you can do damage if you don't do it correctly you may pay close attention and be able to do the exercise at the same time and if you do it correctly it will do more to correct lower back treble than anything else and of course it's a wonderful exercise for the midsection so let's keep our eye really peeled for this one but first of all we'll get down to doing the double arm swing shall we now we'll go over it quickly feet apart relaxed all over take a deep breath and we begin with our arms stretched all the way out to the side as far as you can head easy and remember about the lower back keep yourself well pulled in you swing down in front of the body cross and then on the upswing all the way until you touch the backs of your wrists together over your head like this swing down swing up swing up do you see now hope we'll all try it together shall we we'll get Johnny Mitchell to give us some music and we'll ask Marlene to come out and we'll all get together and do the double arm swing now don't get about your feet and relax all over stretch to the side little bit up tuck in keep the tummy pulled in and Johnny music and begin swing down up down and up let's do eight this is three four and up five and up six and up seven up and eight and hold good all right now Shake Your Arms out take a good deep breath and let's try through just once again shall We Ready Go swing and up two on come squeeze your ears down and up this is five and up six and up seven up and eight and home Shake Your Arms out real well Circle your shoulders around give your legs a good shake and I'll be back in just a moment with the rest of today's exercises and now for the rest of our exercises the next exercise is high kick and we need a chair for that one pull our chair in and Marlene we'll just show them quickly once how it's done first of all keep your tummy well pulled in your chest up and your back straight you're going to swing your foot forward right from the hip but extend the heel as hard as you can swing down again on the floor but don't put your weight on it just swing freely just do two swings Marlene up down up do you see now we'll try eight on this side step to the other CH side of the chair chair to wait on the other side Johnny would you give us some music ready go one 2 3 4 5 6 7 and hold good shake your leg out now and step to the other side ready go one two 3 4 5 6 7 and hold good step again to the other side of the chair come on now take a deep breath tuck in might as well be working the tummy as well as the hips ready go one 2 3 four five 6 seven and hold good check your leg out now and let's try it once more on the other side ready begin one 2 come on way up five six seven and rest good all right now really shake them out this time no stiff legs and push your chair aside and we'll get ready to do the sit-ups now down on one knee now the other put your hands on the floor swivel around and sit good keep your knees Bend feet on the floor roll out until you're lying down flat good now stretch your arms way up above your head now on the chart you may have remembered that we did this exercise or it was Illustrated with the legs full stretch but I want you to start to do it from this position so that it will give you a way of beginning to pull hard through the tummy all right Marlene will you just demonstrate once ready pull up up do you see we stretch four counts then slowly keep pulling the tummy in keep your head rolled in make as much of a ball of yourself as you can until you're out flat again all I suppose we all try it together now shall We Ready pull hard on the floor with your feet go one two three four now slowly roll out seven and rest take a good deep breath now let it out don't hold your breath while you're doing this now going roll up again and begin one 2 3 four now this is the important part pull back [Music] slowly seven and rest good now for the professionals Among Us let's stretch all all the way out if you've been doing exercise and you like to do them and there's no lower back trouble try it this way ready Marley ready go one two three all the way down now keep your head pulled in and roll back and hold good take a good deep breath let's try it again now now all the away and this time try to touch your head all the way down to your knees as best you can ready go one 2 3 4 now slowly slowly slowly seven and rest now bend your knees again and sit up those are your three exercises for today one for the arms one for the hips and legs and this last one for the tummy I'll be back with you in just a moment but now here's an important message now that we've all started thinking about our figures and our weight let me tell you that one of the worst possible habits that you can carry on with is eating between meals this is a very bad eating habit there's nothing I can do about it for you and nothing else I can suggest instead of all I can tell you is that you must learn to stop yourself or it will put more weight on you than anything else that I can tell you about so until the next time then [Music] goodbye [Music]