Physical therapists Bob Schrupp and Brad Heineck share a method to get a "slim and tight" stomach in three weeks without doing sit-ups or going to the floor. They recommend doing isometric exercises in a seated position, targeting three primary muscle groups: transverse, rectus, and oblique muscles.
To target the transverse muscles, they suggest feeling the muscles contract by placing fingers on the belly button and taking a deep breath in, then holding for 10 seconds and releasing. This can be done three times with a break in between.
For the rectus muscles, they recommend leaning forward, bringing knees up, and pushing against a desk or ball for resistance. This can also be done three times with a break in between.
For the oblique muscles, they suggest taking one hand and placing it on the opposite knee, pushing and rotating while keeping the back straight. This can be done 10 seconds to the right and 10 seconds to the left, three times with a break in between.
Additionally, they emphasize the importance of diet in achieving a slim stomach, recommending cutting down on sugar drinks, juice, bread, and carbs, and focusing on real food such as vegetables, meats, and fish.
Here are the key facts extracted from the text:
1. The speakers, Bob and Brad, are physical therapists.
2. They provide videos on how to stay healthy, fit, and pain-free.
3. They upload videos every day.
4. They have a giveaway section on their website, bobandbrad.com.
5. They are giving away a device called the Live Fit Glide.
6. The Live Fit Glide is a device that helps people with knee, hip, or back problems.
7. It is also useful for people who work at a desk and want to keep their legs moving.
8. The device can help burn calories and improve circulation.
9. The speakers discuss how to tone and strengthen the stomach muscles.
10. They recommend doing isometric exercises to strengthen the transverse muscle group.
11. They provide a visual cue to help people perform the exercise correctly: taking the belly button and sinking it into the spine.
12. They recommend doing 10-second sets, three times, with a little break in between.
13. They also discuss exercises to strengthen the rectus muscle group (six-pack muscles).
14. They recommend leaning forward, bringing the knees up, and using a desk as resistance.
15. They also suggest using a ball or pillow to provide feedback during the exercise.
16. They discuss the importance of proper posture during the exercises.
17. They recommend doing the exercises at least three times a day, in the morning, afternoon, and evening.
18. They mention that the exercises will not burn enough calories to lose weight, but will tone and strengthen the muscles.
19. They discuss the importance of changing one's diet to lose weight, specifically cutting down on sugar, juice, and processed foods.
20. They recommend eating real food, such as fruits, vegetables, meats, and fish.
21. They mention that it's okay to have a cheat day, but it's best to stick to a healthy diet most of the time.