00:00In the midst of stressful situations, it's important to find our center.
00:05And you know what? You can also do that through a workout.
00:08That's what we're going to flex today.
00:10Of course, with our fitness expert, who is a master at this,
00:15Coach James Sandoval!
00:21So what will we do today?
00:22Today, we will look at centering.
00:25We're used to doing workouts, right?
00:28Our muscles are big and everything.
00:29But we tend to forget the balance.
00:32That's what's missing in everything.
00:34So it means that our smaller muscles in the body are not being used.
00:38These are my stabilizer muscles.
00:40Yes, perfect.
00:41So that's what we're going to concentrate on today.
00:43These are the muscles that are hard to reach and work out, right?
00:47That's true.
00:48So our first exercise will be...
00:50Okay, you're going to fall in the middle so you'll look like me.
00:53Alright, so we'll start with a warm-up.
00:58We need to warm up our bodies.
01:00Feet under your hips, hands nice on your side.
01:03As you squat down, you're going to reach your arms up in diagonal.
01:07And then come up.
01:08That's one.
01:09Good.
01:10And two.
01:11That's it.
01:12And three.
01:13How are you doing there?
01:14Are you okay?
01:15And four.
01:16Okay, just two.
01:17Okay.
01:18And five.
01:19Here we go.
01:20So when we go down, hold it right here.
01:22Okay, are you ready?
01:24Now, stretch your right leg at the back.
01:26There you go.
01:27What we're going to do is lift the leg.
01:30So we lift up one, touch down.
01:32Two.
01:33There you go.
01:34Three.
01:35That's the balance.
01:36Let's continue.
01:37And four.
01:38There you go.
01:40And five.
01:41Just one.
01:42And six.
01:43And hold it at the top and pulse it six times.
01:45One, two, three, four, five, and six.
01:50Step it in.
01:52That's so good.
01:54Next up, let's do the floor.
01:56Okay.
01:57What we're going to do is lie down.
01:59So, lie down on your side.
02:02It's called a side leg lift.
02:03Okay?
02:04Side leg lift.
02:05Okay.
02:06There.
02:07This is straight.
02:08Okay, then stretch like this.
02:10Now, our body is straight.
02:12Our top arm is straight.
02:16Our top arm is stretched out.
02:18There.
02:19Now, let's work on the sides.
02:21Let's work on the sides.
02:22Okay?
02:23So, you're going to lift both legs up towards the side and lift.
02:27And then down.
02:28Lower it down.
02:29That's one.
02:30Again, lift.
02:31And for two.
02:33Good.
02:34Lift.
02:35For three.
02:36And for four.
02:38Come on.
02:39Just two.
02:40Five.
02:41Just one.
02:42And six.
02:43And hold it.
02:44Hold it.
02:45Three, two, one.
02:46And release.
02:48It's good for the sides.
02:49Let's do the other side.
02:51The other side.
02:52Okay.
02:53Okay.
02:54Okay, lie down.
02:55All right.
02:56Now, from here, you're going to lift.
02:57Okay.
02:58Now, when you lift, bring your arm up.
03:00Right arm up.
03:01Ready?
03:02Three, two, one.
03:03We lift.
03:04Use this and lift.
03:05Does your knee still hurt?
03:06Not anymore.
03:07Right?
03:08So, it means that your foot is just lifting.
03:10Hinging from the hip.
03:11Last three.
03:13And two.
03:15And one.
03:16And release.
03:18Okay.
03:19Good.
03:20Wow.
03:21Our core is solid.
03:23And can you feel it on the sides?
03:25Yes.
03:26Our last exercise.
03:27Are you guys ready?
03:28Very, very simple.
03:29Really?
03:30Hands down on the floor.
03:31Okay.
03:32Ranking position.
03:33Okay.
03:34On your knees.
03:35I love it.
03:36Not on our toes.
03:37Yes.
03:38Okay.
03:39Now, stretch your right arm and your left leg in the back.
03:42Now, we're just going to lift arm and legs up.
03:45Okay.
03:46Go for one.
03:47And two.
03:49Hold it down.
03:50That's in for three.
03:51And four.
03:53And five.
03:54Now, last one.
03:55You're going to hold in the top.
03:56Pause.
03:57Now, turn your right arm to the right and left leg to the left.
04:00Turn it out.
04:01And then bring it in.
04:02That's one.
04:04Turn it out.
04:06That's in for two.
04:07Turn it out.
04:09And for three.
04:10Turn it out.
04:11That's in for four.
04:12And five.
04:13And six.
04:14Good.
04:15And then back to center.
04:16Yay!
04:17And that's your exercise.
04:18Very, very simple to do.
04:19You can do it at home.
04:20But doing that every day keeps you centered, focuses on the stabilizer muscles.
04:24As Kim said, and it really works the body even more.
04:27Especially, like our warm-up earlier.
04:29Good for the glutes.
04:30Good for the glutes.
04:31Good for the glutes.
04:32Good for the glutes.
04:33Good for the glutes.
04:34Good for the glutes.
04:35Good for the glutes.
04:36Good for the glutes.
04:37Good for the glutes.
04:38Good for the glutes.
04:39Good for the glutes.
04:40Good.
04:41Which a lot of people need.
04:42And you'll see that it's low impact.
04:44Yes.
04:45Meaning, you won't get injured.
04:47Yes.
04:48Because you're doing it slowly, but you can feel the pain because it's a controlled movement.
04:52That's true.
04:53Thank you, Juha.
04:54My pleasure.
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