Fit na Fit Friday: Mga exercise na puwedeng gawin habang nakahiga
Fit na Fit Friday: Mga exercise na puwedeng gawin habang nakahiga
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00:00 We're here because it's FitnaFit Friday.
00:03 We'll be taught by Coach Rocky and Coach Rhea
00:07 about bed exercises.
00:09 I believe it's for the abs.
00:12 For those who want to have abs this Christmas.
00:15 It's like a summer.
00:17 Because there's a lot of food.
00:19 A lot of food.
00:20 What will you teach us today?
00:22 Actually, we'll teach you more on abdominal.
00:26 And because it's Christmas, there's a lot of food.
00:30 So we need to reduce the fat in our abdomen.
00:35 So this is what we'll teach.
00:37 It's a 5-part program.
00:39 We'll be taught by Coach Rhea.
00:41 Alright. Let's start.
00:43 So, the first workout we'll do is crunches.
00:50 So, crunches.
00:52 This is what we do after we get home.
00:56 This is a good workout for home.
00:58 So, first, bend your knees.
01:01 Then, put your hands behind your head.
01:04 Then, go up.
01:06 There.
01:08 So, while you're lying down,
01:10 you can do this in the morning.
01:12 Because it's a bed exercise.
01:14 Correct.
01:16 For those who don't have mats.
01:18 Actually, you can do this in the morning.
01:20 So, you don't need to have a weight.
01:22 No, it's not necessary.
01:24 Imagine, when we wake up,
01:26 we're doing this in the morning.
01:28 You can do this with Andrew.
01:30 That's a muscle.
01:32 So, that's one.
01:34 What's the second?
01:36 The next is bicycle crunches.
01:38 We'll add our legs.
01:40 We'll add our legs.
01:42 For those who want to have six-packs abs.
01:44 I like that.
01:46 This.
01:48 This is it.
01:50 We'll add this.
01:52 If you can't balance,
01:54 you can do it one by one.
01:56 So, that's one.
01:58 Can we do the option?
02:00 Show us all the five.
02:02 Correct.
02:04 The third is hip bridge.
02:06 This is our glutes.
02:08 For the glutes,
02:10 you can hit it.
02:12 Also,
02:14 you can adjust your posture.
02:16 You can adjust your posture.
02:18 Sometimes,
02:20 this can help with our back pain.
02:22 The abs we'll get here
02:24 is full abdomen.
02:26 Usually, it's easy to get upper abdomen.
02:28 But, for the lower, it's not.
02:30 For those who can't do squats,
02:32 sometimes,
02:34 we can do this.
02:36 We can do this.
02:38 The fourth is
02:40 the plank.
02:42 How many seconds?
02:44 It depends on the minute.
02:46 It can be 10 seconds or 30 seconds.
02:48 It's up to you how often you do it.
02:50 It's better if
02:52 our goal is daily.
02:54 For example, let's say 20 seconds.
02:56 Tomorrow, you can adjust it.
02:58 So, that's 20 seconds.
03:00 Yes, you can do it.
03:02 Let's show the plank to our cars.
03:04 If anyone has a ball stone,
03:06 we can use it.
03:08 It's like a balance.
03:10 It's hard.
03:12 It's more elevated.
03:14 Usually,
03:16 if you don't have a ball stone,
03:18 you can use a ball stone.
03:20 But, I guess, it's more challenging
03:22 because you need to balance.
03:24 So, what's the last one?
03:26 It's the fourth one.
03:28 It's Grace's turn.
03:30 Let's show it.
03:32 We'll replace you.
03:34 We'll do it.
03:36 It's just a straight.
03:38 It's hard for Grace.
03:40 You'll hit your abs.
03:42 Alright, thank you, Coach Rock.
03:44 It's my turn.
03:46 It's my turn.
03:48 Let's do it.
03:50 We'll start with the first one.
03:52 It's the crunches.
03:54 Your hands are here
03:56 on the back of your back.
03:58 Then,
04:00 you'll go up.
04:02 I can do this.
04:04 Yes.
04:06 You can do it fast
04:08 and then, three sets.
04:10 I'm already tired.
04:12 I'm tired.
04:14 I'm tired.
04:16 This time, let's do the bicycle.
04:18 Yes.
04:20 I'll teach you.
04:22 Make sure that you have a lining
04:24 when you wear shorts.
04:26 I don't have one.
04:28 We'll eat a lot this Christmas.
04:30 You should do some exercise
04:32 so that you won't get fat.
04:34 Sometimes, I get fat when I go to the gym
04:36 but I'll do some exercises
04:38 that you can do at home.
04:40 Like the glutes exercise.
04:42 Yes.
04:44 But you should do yoga full.
04:46 Yes.
04:48 It's more challenging.
04:50 You should do it in advance.
04:52 If your bed is soft,
04:54 it'll be hard.
04:56 It's better if it's yoga mat.
04:58 But if it's a bed, why not?
05:00 I can feel the pressure on my butt.
05:02 There's something on my butt.
05:04 I have a problem with my legs.
05:06 So, the fourth one is plank.
05:08 That's what I want.
05:10 How many seconds can we do?
05:12 Let's go for 30 seconds.
05:14 30 seconds.
05:16 You're so good.
05:18 Okay, game.
05:20 What should we do?
05:22 While you're doing the plank,
05:24 I can do some push-ups.
05:26 It's hard.
05:28 Okay, game.
05:30 That's my wish.
05:32 It's hard because it rolls.
05:34 So, I can't do it.
05:36 Why are you so good?
05:38 Sometimes,
05:40 we think that we're sexy.
05:42 But if you can't balance,
05:44 it's not totally fit.
05:46 So, that's the test?
05:48 If you can't balance?
05:50 I noticed that,
05:52 to balance,
05:54 you should contract your stomach.
05:56 That's the detail of balance.
05:58 Until the new Philippines.
06:00 So, later on,
06:02 my body will be beautiful.
06:04 And then, the last one is leg raise.
06:06 This is the most challenging for me.
06:08 This leg raise is so hard.
06:10 We were trained before
06:12 in pageant.
06:14 This is what we're made to do.
06:16 No, I mean,
06:18 lower.
06:20 Okay, so we'll do 12.
06:22 12?
06:24 Game, Dayan. Let's do this.
06:26 Actually, if there's a first one,
06:28 we can put the first one here.
06:30 It's painful, right?
06:32 Don't put it first, so it'll be easier.
06:34 We can do this.
06:38 It looks easy, but it's not.
06:40 It looks easy.
06:42 It's easy.
06:44 But it's painful.
06:46 So, that's our bed exercise.
06:48 So, we can do midriff later, Dayan.
06:50 Our dreams.
06:54 We can do it.
06:56 [laughs]
06:58 We can do midriff later.
07:00 Thank you so much, Dayan.
07:04 Thank you so much for teaching us
07:06 these bed exercises,
07:08 Coach Rocky and Coach Rhea.
07:10 Our abs hurt a bit.
07:12 Friday morning.
07:14 Let's do this everyday.
07:16 Let's be sensitive.