Body and Spirit (New)

Strengthening The Core

Three Angels Broadcasting Network

Program transcript

Participants: Lyndi Schwartz (Host), Andi Hunsaker, Lauren Rittenhouse

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Series Code: NBAS

Program Code: NBAS000023


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:05 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Do you have a garden?
00:13 And have you found difficulty sometimes bending
00:16 down and pulling out those pesky weeds.
00:18 Today, we are going to show how to strengthen your core,
00:21 so that those weeds don't have the better of you.
00:24 Come and join us as we exercise today.
00:50 Hello, Welcome to Body and Spirit Aerobics.
00:53 We are glad to be here.
00:54 My name is Lyndi Schwartz, and I'm a physician,
00:58 an internal medicine
00:59 physician from Kettering, Ohio.
01:01 I have with me two of my wonderful
01:04 friends and family, my twin sister.
01:05 Here we have Lauren Rittenhouse,
01:08 Lauren is an accomplish cellist,
01:11 I am pleased to say.
01:12 She also is part of that Rittenhouse family
01:14 that is so musically talented and I'm so glad,
01:17 she came all the way from Boston,
01:19 that's right, to be with us today.
01:20 And then my twin sister
01:21 who I have known from birth, imagine that.
01:24 And she has been on my side for 50 plus years.
01:28 Anyways, so we are exercising together today.
01:30 This is Body and Spirit Aerobics.
01:33 We are going to do a program
01:35 that we're calling, restoring the core.
01:37 We all image have something like a garden
01:41 or perhaps even going to the grocery store.
01:44 We use our core muscles every single day.
01:48 In fact the majority of our activities,
01:50 believe it or not, use the core muscles.
01:52 The core muscles are the chest muscles,
01:55 the waist muscles,
01:56 the hip muscles and thigh muscles.
01:59 So, we are going to be exercising
02:01 those muscles today
02:02 and trying to show how to strengthen them,
02:05 so we have less damage
02:07 and we can maintain excellent health.
02:11 Now, some of the exercises that we do today
02:14 will be quite stressful and difficult,
02:18 however we urge you to go at your own pace.
02:22 Do your best and forget the rest. That's right.
02:26 And so what we want you today is,
02:29 we will modify some of these moves.
02:31 They are designed to strengthen
02:32 the abdominal area, the back muscles,
02:35 the gluteal muscles and the thigh muscles.
02:38 We want to start with pushups.
02:41 And it's a particular type of pushup.
02:44 I have never been good at pushups,
02:46 I will confess that, so I will use the easy way.
02:49 Whatever you do, be safe.
02:51 Let's get down on our mats, Lauren and Andi.
02:55 And I think that Lauren is quite accomplished. No, no
03:00 At pushups. Lauren, I saw you doing pushups.
03:01 I tried. The other day you tried!
03:03 And you know Lauren gave the right answer.
03:06 She just said, I tried and that's all
03:09 we want you to do is to try.
03:11 These are pushups that we called
03:13 staggered hand.
03:14 I will demonstrate the pushup,
03:17 the way I wanted to be done
03:19 and then we will all join in together.
03:22 They are staggered hand.
03:24 So, one hand is in front,
03:26 the other hand is at the back.
03:28 The close of the elbow is into your waist,
03:31 the more difficult.
03:32 So, put your arms a little bit of distance
03:35 from your weight, from your waist.
03:37 And then I want you to go down and up.
03:40 I want you, if possible to do
03:43 that about maybe three to five times,
03:45 does that sound reasonable on each side. Yes.
03:47 And then switch and do another three repeats.
03:50 So, let's go ahead and try that.
03:52 One hand in front, the other one slightly back
03:55 and try and do some pushups.
03:59 That's two, three, four and five.
04:05 Now switch hands.
04:06 Some of you are probably thinking that's enough
04:08 and that's great. That's enough.
04:11 So don't push yourself.
04:12 As you notice Lauren is on her toes,
04:14 my twin sister has one leg in the air,
04:17 she is doing these. I'm on my knees.
04:19 So do it at your own place.
04:21 Please, don't hurt yourself.
04:23 Keep your back as straight as possible.
04:24 I'll do five more in this position.
04:27 One, two, three,
04:32 four and five.
04:35 Do we have any more energy you think? Yeah.
04:38 Let's switch sides again, okay.
04:40 The left hand in front now, the right hand behind.
04:43 Let's do five more.
04:46 Two, three,
04:49 four and five.
04:53 Okay and let's take our left arm
04:57 then across our chest and stretch that muscle,
05:01 really nice, because we have been working that muscle.
05:04 I think both Andi and Lauren will testify to that.
05:07 Let's switch sides.
05:09 Okay, very good.
05:11 All right, the next exercise we're going to do
05:14 is going to be very much to the entire core.
05:18 Everything from the thighs up to the chest
05:20 will be engaged in this next exercise.
05:22 So, let me just show you what this looks like,
05:25 think about banana that's going back and forth,
05:27 that's rolling off the sides.
05:29 This is a very natural core exercise
05:34 and so I'm going to push this mat a little bit.
05:36 I hope you can see adequately.
05:38 And what I will do, I will start on my back
05:43 from one end of the mat side to one end of the mat.
05:46 Lie down on the mat like this.
05:49 And I want you to push your arms up above your head,
05:52 lift your legs up like this.
05:55 And then I heard the word sure,
05:58 and then we'll turn to the side
05:59 and hold your body as much as possible.
06:01 If your legs are on the floor
06:03 or you're using your arms
06:04 to move that is completely fine,
06:06 just do your best and forget the rest.
06:09 Then you go on your tummy and put your arms out
06:13 kind of like a superman, legs up arms out.
06:17 We're gonna row to our left side.
06:19 I am going to use my right hand
06:21 to push myself on to the left side,
06:23 arms above my head, legs out,
06:26 if you have a difficulty with this,
06:28 please don't worry.
06:30 Just go ahead and go at your own pace.
06:32 Now we will go on our back.
07:07 All right, very excellent girls,
07:08 very good, all right.
07:11 That is a fun exercise.
07:13 Lauren you look like you are struggling over there.
07:19 All right, you can see this is fun.
07:20 We're having a good time, we are not professionals.
07:22 And I just want you to know that we're not professionals
07:25 and all we expect you to do is to try
07:29 and if something is difficult,
07:30 just do something else and you should be fine.
07:33 The next thing we want to do is a fun exercise.
07:39 And I'm going to use two cans
07:42 I got at the grocery store, to do this exercise.
07:46 I'll show you what it is.
07:47 This exercise is designed to strengthen
07:49 your quadriceps muscles when you are bending.
07:52 Everyday we do things,
07:54 that we use our thighs just to bent and get stuff.
07:58 And so I want to re-strengthen
08:00 these muscles in the thighs.
08:02 And so what we will be doing
08:04 is we are going to be lunging,
08:07 make sure you're knee is over your ankle,
08:08 putting your arms up straight
08:10 ahead and then back.
08:12 And then stand up like this.
08:14 Then you go to the next side, lunge and back.
08:18 Remember the knee is supposed
08:19 to be over the ankle.
08:21 My sister Andi is going to use
08:23 some very light weights,
08:25 and Lauren will not use any weights.
08:28 So, you don't have to use any weights,
08:29 I have two cans from the grocery store.
08:31 So you do this exercise, you can grab the stuff
08:33 off the shop and here we go.
08:34 Let's do this. First go the right side,
08:36 let's lunge, nice lunge, arms up,
08:40 straight back and push back.
08:42 Okay, that's good for the quads.
08:44 Next side, lunge, arms out,
08:47 straight back and back, great, excellent.
08:51 Next lunge, arms out, straight back
08:55 and back to the center.
08:57 Next, left side, arms up, back and to the center.
09:02 Let me tell you one of the thing
09:03 to improve this exercise,
09:04 tighten your abdominal muscles.
09:06 If the abdominal muscles
09:08 are flabby and loosey goosey,
09:09 this won't be very good.
09:11 So, tighten those muscles.
09:12 Let's lunge, right, arms up.
09:15 You feel that in the quads,
09:16 don't you? I best you do.
09:18 We feel out for the burn there.
09:19 Next left, out, back and this, excellent.
09:24 Front, arms out,
09:27 straight back and back, okay, good.
09:30 Left, straight back, good lunge.
09:34 As deep as you can get to the lunge,
09:36 it's even better, arms out, straight back, great.
09:40 Next lunge, arms out,
09:43 straight back and two more, okay.
09:46 Right, good lunge, straight out, back and here.
09:50 Last one. Good lunge, arms out, straight back.
09:55 All you have to have is two cans from the grocery store
09:58 and you will be able to really
09:59 work those muscles.
10:02 The next thing I am going to do
10:03 with the grocery can again,
10:05 we are going to do a little bit
10:07 of what we call squat running.
10:08 So if you want, you will not use weights again. Okay.
10:11 For this and Andi is going to use some regular weights,
10:15 I'll use my grocery cans again.
10:17 What I want to show
10:18 you is that in doing core exercise,
10:21 you can use what you have at home.
10:24 You do not need to go and buy certain weights.
10:27 In fact I actually recommend
10:29 that you don't do that
10:30 because you can injure yourself.
10:31 Grab two cans these each weigh
10:33 about almost a pound each, I'm working hard.
10:38 And what we want you to do
10:39 is to really engage the core,
10:41 act like you're in a running squat
10:42 and move your hands like you're running.
10:45 Tighten your abdominal muscles,
10:47 tighten your muscles and move really fast.
10:49 Okay, let's just keep running, running,
10:52 who is chasing you Lauren?
10:53 My husband. Oh, she's good.
10:55 All right, great, keep running,
10:57 keep running. Andi who is after you?
11:00 Oh Bob, yeah my husband too.
11:02 How about those weights doing for you?
11:04 Oh those weights are great.
11:05 All right keep that going.
11:06 I always quick though.
11:07 Very good, keep going girls, you're doing great.
11:09 Oh, look at Lauren,
11:10 when you have no weights, look at Lauren. Oh yeah.
11:12 When you have no weights, you can really move,
11:14 keep the car engaged.
11:16 Keep the thigh muscles engaged,
11:17 keep your abdominal muscles engaged, fantastic.
11:20 Switch the legs, switch.
11:21 Keep running and running,
11:23 we are running, we're being chased,
11:25 keep running and running.
11:27 They're chasing us.
11:28 Now, my son's chasing me.
11:29 Now your son, he wants to see what dinner.
11:32 All right, keep running,
11:34 we are running, we are running,
11:36 all right, very good.
11:38 Okay, two cans from the grocery store,
11:40 that's what you need.
11:42 You don't need to go and buy anything
11:44 fancy, no fancy equipment, that's all you need.
11:47 Now we're gonna little back and do some pushups.
11:51 So here we go.
11:52 With these pushups, this time
11:56 we're going to do something a little easier.
11:59 Let's get down on our mats
12:01 and these are called actually, Sphinx Pushups.
12:05 We will be on our elbows with our arms out,
12:08 hands out front, the closer your elbows
12:11 are to your body the more difficult.
12:13 So, you wanted to be easier,
12:15 put your arms a little forward but all you do is,
12:18 I'll be on my knees again.
12:19 I think probably most of us will be on our knees
12:21 and you push up and down to the elbows,
12:24 up down to the hands and down to the elbows.
12:27 Let's start that. One and two good,
12:30 that wasn't two, was it?
12:33 Okay, we also a tire or two I guess so.
12:36 That's number four I think, good,
12:39 five and down and six, down. Good.
12:44 Seven and down,
12:46 what do you think of these Andi?
12:47 Do you think these are easier?
12:49 Yeah, these are bit easier.
12:50 I think they are harder.
12:51 You think they're harder. Yes.
12:53 Okay. While each one,
12:55 you can see each one is little different, you know.
12:57 For some people it's more difficult.
12:59 Now if you have to kind of walk
13:01 a little bit like that, that's fine.
13:02 Like I said, do whatever is very comfortable
13:06 and as you keep practicing,
13:07 things get a little bit easier, okay.
13:11 The big thing I'm very concerned
13:13 about is not to hurt yourself,
13:15 don't try and do more than you can as you are at home,
13:18 try and just do maybe two
13:20 if you can or just kind of practice
13:22 and take a rest as Lauren's taking her rest.
13:25 Okay, great. I'll be taking rest.
13:27 I thought they were done.
13:28 We did good, right girls. Very good.
13:30 Enough pushups for today.
13:31 Enough. All right.
13:32 So, the good news is the pushups are finished.
13:36 For our next exercise we're gonna have some fun.
13:38 So let's standup and what we're going to do is,
13:42 we're going to do something that we do everyday,
13:44 putting things away. So let's take something.
13:47 I'm going to take a can from the grocery bag
13:49 that I just brought into the house.
13:51 And I am going to pick it up and put it on the shelf.
13:55 We've a lot of groceries to put away.
13:56 This is one of the things that's key,
13:58 I think everybody at every age
14:01 can benefit from this particular exercise.
14:03 So, let's tart this exercise now.
14:05 We will stand with our mats between us like this
14:09 and so you have to have your legs apart just a little bit
14:12 and what we'll be doing is,
14:13 we will take the groceries off the floor
14:15 and put them up on the shelf.
14:17 And notice I'm just putting on this foot
14:20 as well as your knees are bent
14:22 and you put the groceries are on the shelf.
14:24 You pickup the groceries from the floor,
14:26 pick them up on the shelf,
14:28 pick them up or their gardening tool.
14:30 Pickup the shovel,
14:32 put it on the shelf, pickup the shovel.
14:34 So let's start because we have lots of groceries
14:36 to put away today.
14:37 Let's begin all right.
14:38 So pickup the groceries,
14:40 put them on the shelf, great.
14:41 Pickup the groceries,
14:43 put them on the shelf, pickup the groceries,
14:46 put them on the shelf, excellent.
14:48 And make sure you have good posture,
14:50 bend your knees appropriately
14:51 when you bend down.
14:52 Always bend your knees
14:53 and then straighten back up, okay.
14:56 We believe a lot of groceries to do
14:59 and Lauren is demonstrating here using nothing at all,
15:03 as long you just practice squatting down
15:05 and putting on the shelf.
15:07 Now my sister is using weights,
15:11 she is the machine and she is demonstrating that, okay.
15:18 Now that's all on this side.
15:20 Let's get the ones over here, how about that? Okay.
15:22 On the left side, okay.
15:23 So, let's pickup the groceries
15:25 put them on the shelf, pickup the groceries,
15:28 put them on the shelf, excellent,
15:30 pickup the groceries, put them on the shelf,
15:32 pickup the groceries on the shelf.
15:35 Let's just keep getting those
15:36 groceries out of the bag.
15:38 Putting about them at high shelf or picking up
15:41 that tool from doing the petunias
15:46 or putting that stuff around the petunias
15:48 to prevent the rabbits from eating your petunias.
15:52 I learned actually sometime ago,
15:54 not to plant petunias
15:57 because the rabbits always eat my petunias.
16:02 All right, very good.
16:04 Let's go the next side again.
16:05 And our groceries are over here.
16:07 Next side. I put away.
16:08 All right, next side.
16:10 Let's go. One more side here.
16:11 So, pickup the groceries, good, on the shelf,
16:14 pickup the groceries, good.
16:17 Now at home, for you at home
16:18 as you're doing this exercise,
16:20 do it at your own pace.
16:22 If you can only do two times or one time
16:25 on the side just do that.
16:28 Don't overdue any of your muscles,
16:31 don't strain anything but we just want
16:35 you to be able to do things safely at home.
16:37 Core is the exercise that we all need for safety.
16:43 Okay. Let switch sides, great, left side,
16:46 pickup the groceries, great, excellent.
16:50 All right, okay.
16:55 And you can feel as you bend down there,
16:56 you know, your quads,
16:58 you can feel them in your quads,
16:59 and you tighten your abdominal muscles.
17:01 You keep your back in perfect form
17:04 as you pick these groceries up
17:06 and put them on the shelf,
17:09 All right, I think we've done a good job.
17:11 We have done, we are done. Believe me.
17:12 All right, very good.
17:14 Okay, great.
17:17 And now we're gonna maintain that position.
17:19 We're gonna do something called Low Lateral Skaters.
17:23 Now I think that all of us will probably have
17:25 a different example of this,
17:29 so you can look at us as we do it.
17:32 One thing I will be doing is a low lateral skater.
17:34 Again you put your legs a little bit apart.
17:38 I'll come back a little bit, and what you want to do
17:41 is to move from side to side in a rhythmic motion.
17:45 Now once, I don't know Lauren
17:47 you going to lift your leg too, right.
17:49 Okay, so you want to be very
17:51 and you can walk on your hands
17:54 as you go from side to side
17:56 and this you feel that again,
17:57 your thighs should be burning.
17:59 Okay and you are going from side to side.
18:01 Now the other part of this is,
18:03 we're going to be lifting our leg a little bit.
18:05 My twin sister is able to lift her leg quite
18:07 high when she gets to the side.
18:09 I will only do a toe tap.
18:11 So, let me show you that.
18:12 So you come to the side and you just do a toe tap.
18:15 And look at my twin sister,
18:17 she is lifting her leg quite high as you can see,
18:19 and so we come over to the side again
18:21 and we walk our hands over to left side,
18:24 I'll do a toe tap.
18:28 You do not have to lift your leg,
18:29 just keep your body low
18:30 and just go from side to side like this.
18:34 And this really strengthens your core,
18:36 strengthens your quads,
18:40 and just keep going, side to side,
18:42 these are called Low Lateral Skaters.
18:45 And if you watch people
18:47 who skate especially the speed skaters,
18:52 it's quite amazing how low
18:54 they can get very strong in this area.
19:00 Okay. Let's try and do another four of those.
19:04 That was one, there is two,
19:06 there is three and there is four.
19:11 Come on up that was excellent, very good.
19:14 Okay. We're going to do another exercise.
19:17 Now we did it earlier
19:19 when we did the abdominal exercises
19:21 but these are so important, this really gets the core,
19:25 strengthens our trunk.
19:27 If our trunk is rotten,
19:29 the tree blows over in the wind
19:31 and we wanted to be sure
19:32 that our trunks are very stable.
19:35 We did the hip raises,
19:36 I think we should turn around our mats around,
19:37 don't you think so we can see how we do this
19:41 So, let's just go like this and what we'll be doing is,
19:48 we put our elbow again underneath our shoulder.
19:53 We've already done some of these
19:55 as we practiced earlier before we came here today.
20:01 And so we want you to put
20:06 your hand on your waist,
20:08 elbow under your shoulder, these hip raises
20:11 and just lift and don't touch the mat again,
20:14 two and do as many
20:17 as you feel comfortable doing, that's three.
20:19 I'm gonna aim for twelve.
20:22 I think that's five, six, seven,
20:27 eight, nine,
20:31 ten, eleven, tweleve
20:37 Oh, that was twelve, we made it.
20:39 It was twelve.
20:40 Did we do 12?
20:41 How much you guys do? Twelve.
20:42 You got twelve, you all did twelve, okay, good.
20:43 And then of course okay, good.
20:46 Okay, so now we will do put the elbow
20:50 onto the shoulder again,
20:51 make sure that elbow is directly underneath
20:53 the shoulder and keep your legs together
20:59 and put your hand on your hip
21:02 and keep your knees as straight
21:04 as possible and then you just raise.
21:06 Again when you come down towards
21:07 the mat don't put your hip back on the mat,
21:10 keep it just covering above the mat
21:12 and push as high as you can.
21:14 There is one, two,
21:17 three, four,
21:21 five, six,
21:26 seven, eight,
21:30 nine, ten,
21:33 eleven, twelve.
21:37 We did it. We did.
21:40 All right, twelve on each side
21:41 and that's really quite good.
21:43 Okay, the next thing
21:45 I think I want you to do is
21:47 we'll do those pushups in a little bit here.
21:50 What I think we'd like to do is we do a little bit
21:53 of walking on our hands
21:57 and we'll keep our knees straight.
21:59 This is what we will do is let's start back here.
22:03 Maybe you could change the mats around,
22:08 and we will go down on our hands,
22:10 keeping our knees on our feet straight,
22:13 don't bent your knees,
22:14 we're gonna walk forward on our hands
22:16 and then backwards, keeping that on our tip of toes.
22:19 Let me show you how that's done,
22:21 'cause I want you to do this safely,
22:22 I don't want you to this incorrectly
22:24 you could hurt yourself.
22:25 So, you will on your hands like this,
22:28 your on your tip of toes you walk forward
22:30 with legs straight, do not bent your knees
22:33 and then backwards.
22:35 Okay, Andi and Lauren. Yes.
22:38 You can join me.
22:41 She was quiet.
22:42 And then the other thing I want you to do
22:43 is keep your bottom as low as possible,
22:47 okay just keep walking.
22:51 Okay, very good and then back for four,
22:55 keep the knees locked,
22:57 very good lock your knees walk forward again.
23:04 Okay, backwards again.
23:06 This is engaged the core on this,
23:08 tighten those abdominal muscles, tighten them.
23:13 This will really make your trunk strong.
23:17 Okay just practice this, you will see times a day,
23:20 2 or maybe 10 seconds with whatever last time forward,
23:24 one more time,
23:28 excellent, one last time back, here we go.
23:34 All right. I heard that who, yes, okay.
23:38 It's end of the day.
23:39 All right. Now I want you to do one
23:41 other thing and that's a pushup
23:44 and this is a beautiful exercise for the core.
23:48 And at first and I'll tell you of the truth.
23:50 We may topple over.
23:52 As I showed to you, I may topple over. We're tired.
23:54 So, let me just show you what this is like.
23:58 I also want to confess,
23:59 I said they were no more pushups
24:00 and I guess these are kind of pushups.
24:03 Okay, so here we go.
24:05 What this is, you are on your hands like this,
24:09 you do a pushup and then you put your hand here,
24:14 you lock your ankles, your body is up,
24:17 you went up into the sky,
24:19 turn around and look up again and back.
24:24 Do a pushup, put your arm here in the middle,
24:29 lock your feet, reach up into the sky,
24:32 turn over and up and back, okay, ready.
24:37 Let's just do a few of those and see how we do. A few.
24:40 Okay, all right, so here we go.
24:43 A pushup and put your hand in the middle left hand,
24:48 lock your legs together your feet,
24:51 reach up into the sky,
24:52 turn over, up, back and down.
24:57 I'm on my knees, pushup hand in the middle,
25:02 lock your feet together, lift up,
25:05 around, up and back, excellent.
25:11 Down put your hand in the middle again,
25:15 put your feet together lock them up
25:18 in the sky, back over.
25:20 Let's do one more of these, okay.
25:22 Another pushup and put your hand here
25:28 there over and down, all right.
25:33 That was very good.
25:35 There is one more thing I'd like to try,
25:37 if you guys are willing, this is a bonus.
25:40 Willing, but not able.
25:42 This is just a bonus and this is the last thing
25:44 we're going to do before we cool down
25:46 and I want to see if we can make bow
25:48 and then make a boat, okay. And this is very good.
25:51 Let's turn our mats all around this direction
25:53 if it's possible.
25:57 okay, let's join them together.
26:01 Okay, what we want you to actually do
26:04 is to this really engages
26:09 the core automatically.
26:11 You put your legs up like this,
26:13 put your arms up, try and do that,
26:18 this is a bonus like I said.
26:19 And then flip over onto your back,
26:22 onto your back and then pull your knees back,
26:27 lifting your chest off the floor.
26:30 Okay. Excellent job, Lauren.
26:34 Okay, good let's do that one more time
26:36 and we will just put our legs up like this,
26:40 put our arms up,
26:41 keep your back as straight as you can,
26:42 hold it, hold it, hold it, ah, excellent, down.
26:47 And we'll do one more of those
26:49 and we will lie on our stomachs again.
26:52 Now what we're going to do is pull up
26:54 with our hands, pull our feet up,
26:56 pulling our chest off the floor
26:58 and that is very nice.
27:00 What a nice workout!
27:02 Thank you Andi and Lauren,
27:04 you've done such a wonderful job
27:06 and it's been such a privilege to be exercising
27:09 with you and it's so such a privilege
27:12 to have you all joining us as well.
27:13 We want you to do a little cool down here
27:16 and we want you to do some stretching
27:18 and so let's go ahead and standup
27:21 and we'll stretch as we standup to cool down.
27:25 And I want just to put our legs here like this
27:29 and take some deep breath, deep breath, up
27:33 and exhale down
27:36 and inhale up and exhale down.
27:40 Okay, very good, continue to do that.
27:43 Thank you so much for joining us
27:45 for this core workout.
27:47 The core is crucial in preventing us
27:49 from having any kind of injuries
27:51 and it has been a privilege and an honor
27:53 to be able to present this program today.
27:55 We want you to do normal everyday household
27:59 activities safely without any injury
28:02 and with increased flexibility
28:05 and the core is important for that.
28:07 We pray that you will be here again with us
28:10 and join us for more aerobics.
28:12 Thank you so much, God bless.


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Revised 2014-12-17