Physical therapists Bob and Brad share exercises to help tighten and slim the stomach muscles without needing to do sit-ups or go to the floor. They recommend three isometric exercises that can be done in a seated position with a firm chair and a desk for resistance. The exercises target the transverse abdominis, rectus abdominis, and oblique muscles.
1. Transverse abdominis: Contract the muscle by taking the belly button in and up towards the spine, holding for 10 seconds, and repeating for three sets.
2. Rectus abdominis: Lean forward, bring the knees up, and push into the desk with the hands, holding for 10 seconds, and repeating for three sets. An alternative option is to use a squishy ball or pillow under the desk for added resistance.
3. Oblique muscles: Take the right hand over to the left knee, bring the knee towards the right, and push into it while rotating, holding for 10 seconds, and repeating on the other side.
To achieve optimal results, it's essential to combine these exercises with a healthy diet. Bob and Brad recommend cutting down on sugar drinks, juice, bread, and processed foods, and focusing on eating real foods like vegetables, meats, and fish. They also suggest limiting or avoiding pasta, ice cream, and other high-carbohydrate foods. By following this routine and making dietary changes, individuals can expect to see improvements in their stomach muscles and overall weight loss within three weeks.
Here are the key facts extracted from the text:
1. Bob Shrupp and Brad Heineck are physical therapists.
2. They have a channel where they provide videos on how to stay healthy, fit, and pain-free.
3. They upload videos every day.
4. They have a website called bobandbrad.com where they give away items.
5. They have a podcast and are on Twitter, Instagram, and TikTok.
6. They discuss a device called FitGLIDE that is useful for people with knee or hip problems.
7. The device is lightweight and can be used in bed.
8. They demonstrate exercises that can be done in a chair to tone abdominal muscles.
9. The exercises target the transverse abdominis, rectus abdominis, and oblique muscles.
10. The exercises involve isometric contractions and can be done with or without a ball.
11. They recommend doing the exercises three times a day, with three sets of 10 seconds each.
12. They emphasize the importance of diet in losing weight and fat.
13. They recommend cutting down on sugar drinks, juice, and processed foods.
14. They suggest eating real food, such as vegetables, meats, and fish, to help with weight loss.
15. They mention that pasta and ice cream are also foods that should be cut down on.
16. They discuss the importance of reducing carbohydrates to help with weight loss.
17. They recommend being careful when trying to lose weight and fat.