►
From YouTube: exercise buddy episode 6
Description
Exercise Buddy with Andrea Bowman
Exercise Buddy is a seated exercise program that is designed to improve your strength and muscular endurance as well as your flexibility. It's also designed to firm and tone your muscles and even your bone density. Find a chair and work out with Andrea Bowman as she shows you some seated exercises for the next twenty minutes.
*Be sure to consult with your physician for professional medical advice before beginning this or any exercise program.
B
Hi
there
welcome
to
your
exercise:
buddy
I'm,
Andrea
Bowman-
and
this
is
our
class
behind
us-
we're
here
to
exercise
with
you.
So
let's
go
everybody
today
we're
going
to
take
our
arm
up
with
the
ball.
So
if
you
don't
have
a
ball,
you
can
use
a
pillow
everybody's
feet
flat
on
the
ground.
Scoot
back
in
your
seat,
sit
up
tall,
pull
in
your
abdominal
and
take
the
long
back
of
the
neck
and
slowly
lift
the
ball
all
the
way
up.
B
Please
all
the
way
up
now
bring
that
put
the
elbows
out
and
bring
the
ball
right
down
in
front
of
your
body
and
when
it
comes
all
the
way
down
and
straighten
the
arms
and
swing
it
way
up
and
all
the
way
up
and
bring
it
down
straight
in
front
of
you
and
down
animal
again
roll
the
way
up
and
up
work
on
the
shoulders
and
bring
now
now
we're
going
backwards.
The
other
way
so
straight
up
by
the
body
all
the
way
up.
B
This
way
now
roll
it
way
out
in
front
and
get
a
nice
rounded
back,
straighten
your
back
as
you
come
up
all
the
way
and
roll
it
way
out.
Its
faint
good
and
last
time
straighten
your
back
as
you
go
up
and
roll
it
way
out.
Nice
job
stay
down,
straighten
up
your
back,
lift
your
chest
and
bring
the
ball
in
just
bend
the
elbows
down
and
one
more
straight
up.
Please
now
pull
hard
with
the
abdominal
hold
it
in
on
under
your
belly
button
and
flat
straighten
and
Bend
good
work.
B
This
is
for
your
arms
behind
your
head
nice
job
and
bring
it
down
in
front
please
and
slowly
take
that
ball,
bring
it
all
the
way
behind
and
change
hands
and
bring
it
in
front
and
change
and
bring
it
behind
and
change
and
then
front
that's
it
and
behind
and
change
nice
job
we're
going
to
work
for
the
lower
body.
So
take
that
ball
and
put
it
down
between
your
feet.
B
Good
grab
it
by
your
feet,
hold
on
to
the
chair,
pull
in
your
abdominal
shoulders,
nice
and
loose,
and
slowly
lift
it
up
and
bring
it
down
and
up
and
down
and
lift
and
down,
two
more
all
the
way
up
and
down
hole
that
ball
don't
lose
it
and
down.
I
leave
the
legs
up
and
slowly
move
them
up
and
down
work.
Those
hips
a
little
bit
up
and
down
just
make
scissors
nice
job
good
job
and
bring
them
all
the
way
down.
Nice
top
pick
up
your
ball.
B
B
Roll
it
right
up
when
it
gets
above
your
knees,
press
down
on
it
and
bring
yourself
up
now
we're
going
to
do
the
same
thing
to
the
other
side,
all
the
way
up
reach
and
take
it
way
out.
Keep
your
head
up
please
and
take
it
down
now
stretch
out
your
back
a
little
bit:
halt
and
roll
it
over
to
the
right
leg
and
roll
it
up
and
when
it's
above
your
knees,
press
and
bring
it
up.
Nice
job,
good
work:
okay,
let's
put
the
ball
down
and
take
out
your
weights.
B
Now,
if
you
don't
have
weights,
you
can
use
your
soup
cans.
They
work.
Fine
Dudley
here
is
using
soup
cans,
so
you
can
see
his
example
and
right
back
in
the
chair,
sit
up
tray
and
pull
in
with
your
abdominals.
Okay,
slowly
take
your
elbows
and
put
them
so
that
they're
point
it
straight
up
and
lift
in
front
and
down
now.
The
thumb
should
face
in
please
thumbs
face
right.
In
now,
you
notice
my
elbows
are
not
bending
I'm
trying
to
lift
from
the
from
the
shoulder
and
down
now,
don't
take
them
up
too
high.
B
B
Now,
okay,
once
again
thumbs
up,
please
thumbs
up,
pull
in
your
abdominal
hard
lift
your
chest,
take
a
deep
breath
and
on
the
exhale
lift,
so
your
elbows
go
to
the
height
of
your
shoulders
and
slowly
down
and
lift
and
slowly
down
and
lift
and
slowly
down
and
lift
nice
job
good
we're
going
to
do
one
for
the
arms
now
so
bend
bend
the
arms
and
put
the
elbows
straight
back.
Take
these
just
a
little
bit
on
the
outside
of
your
chair,
good
and
I'll
hold
and
straighten
the
arm.
B
So
the
weight
is
behind
you
and
slowly
bring
it
back
and
straighten
the
arm.
So
the
weights
behind
you
now
you
notice
I'm,
bending
my
elbows
this
time
so
I'm
working
the
back
of
the
upper
arm
good
and
the
joint
that's
moving
here
is
the
elbow
good.
Now
we're
going
to
do
two
more
that
this
time
we're
going
to
stay
out
and
leave
the
other
arm
straight
and
bring
it
back
and
push
straight
out
now
you
notice
the
joint.
That's
moving!
This
time
is
your
shoulder,
so
we're
working
shoulders
now
and
two
more.
B
This
is
the
rear,
shoulder
the
one
that
raises
your
arm
in
the
back
and
one
more
all
the
way
up
very
nice
job
bring
it
back.
Put
these
down
good
and
take
out
your
band
shake
the
arms
out
a
little
bit.
Okay,
take
out
your
band!
Ok,
we're
going
to
row
with
the
band
we're
going
to
roll
up
here.
If
you
don't
have
a
band,
you
can
do
it
without
the
band.
B
Three
more
and
pull
back
hard
and
pull
back
and
two
more
open
the
arms
a
little
bit,
so
you
get
some
tensity
on
the
band
and
one
more
and
pull
it
back.
Nice
job!
Wonderful!
Put
this
down
shake
the
arms
out
a
little
bit!
Now,
we've
done
shoulders
done
back
now
we're
going
to
try
to
work
on
the
legs
a
little
bit
and
the
chest
and
the
arm.
So
would
you
everybody,
take
their
arms
open
their
legs
a
little
bit,
take
your
legs
and
put
them
about
as
open
as
the
chair
legs
here.
B
Are
you
ready
we're
going
to
stand
up
using
the
pressure
for
arms
and
the
chest
so
inhale
and
use
the
legs
arms
and
come
on
up
good
squeeze
the
buttocks
hard
now
slowly
go
down,
find
the
arms
and
slow,
slow,
slow
and
down
I
want
you
to
go
slow
because
I
want
to
use
your
arms
and
legs
slowly.
Inhale
and
press
now
straighten
the
arms
as
hard
as
you
can
and
when
they
get
straighten
out,
straighten
the
legs
and
come
up.
B
Take
the
buttocks
and
squeeze
it
hard
good
now
find
the
chair
again
as
you
go
down
slowly
bend
the
put
your
buttocks
way
back
bend
the
legs,
find
the
arms
hold
with
the
arms
and
down
we're
going
to
do
three
more
I'm
going
to
try
to
clue
you
so
that
you
can
use
the
right
muscles
grab
hold
of
the
chair.
The
first
muscles
you're
going
to
use
the
upper
body
so
try
to
move
the
arms
up
when
you've
got
yourself
now
engage
those
legs
and
press
up
now.
B
Squeeze
the
buttocks
hard
and
slowly
find
the
chair,
but
use
the
legs.
Push
your
buttocks
back
as
you're
going
to
sit
down,
be
sure
you
find
your
chair
and
finally
down.
So
when
you
come
up
I'd
like
to
use
more
arms
when
you
go
down
I'd
like
you
to
use
more
legs,
we're
going
to
do
two
more
times
inhale
and
press
come
on
press
with
the
arms.
B
Get
yourself
up
when
you
can't
reach
anymore,
then
engage
the
legs
and
straighten
squeeze
tie
it
with
the
buttocks
and
slowly
put
the
buttocks
way
back
way
back
like
you're,
going
to
sit
be
sure
you
find
the
arms
the
chair,
legs,
legs,
legs
legs
and
down
two
more.
This
is
hard
to
do,
but
it's
really
wonderful,
because
this
is
what
we
do
living.
We
try
to
get
up
and
down.
Okay,
once
more
lift
and
press
with
the
arms
and
when
you're
all
the
way,
engage
the
legs
and
stand
squeeze
slowly.
B
Take
that
buttocks
and
put
it
way
back
as
you
go
down,
be
sure
you
get
the
hands,
keep
on
the
legs,
keep
on
the
legs,
keep
on
the
legs
and
down
and
last
time
we're
going
to
stay
up
this
time
and
forward
and
press
and
bring
yourself
up
and
stay
and
squeeze
very
nice
shake
the
legs
out
a
little
bit
and
go
and
stand
beside
your
chair,
you're,
going
to
do
a
little
balance
work
here.
Little
balance
work,
so
there
are
I
want
you
to
be
real
near
your
chair.
B
You
can
hold
on
if
you
feel
that
you
can't
let
go,
then
Dudley
will
show
you
how
to
hold
on
with
a
finger
and
inner
just
a
little
bit.
You
don't
have
to
grab
the
whole
chair,
but
if
you
can
take,
maybe
a
finger
and
a
thumb
or
even
a
finger
that'll
do
okay.
So
everybody
would
you
stand
on
two
legs,
please
you
can
hold
on
to
the
chair.
B
If
you
like
good
now,
let's
get
the
best
posture
we
can
so
would
you
try
to
raise
the
top
of
your
head
good
and
it'll
open
your
back?
Now
everybody
take
their
abdominal
and
pull
it
in
and
you
notice
your
needs
to
bend.
It
will
go
on.
Your
torso
will
turn
a
little
bit
now
slowly,
take
all
your
weight
and
put
it
over
on
your
left
leg.
So
this
one's
free,
okay,
hold
on
to
the
chair,
we're
not
ready
to
balance
yet
now,
take
this
one
and
put
the
heel
on
top
of
the
other
heel.
B
B
Try
it
again
inhale
now
key
is
an
unbalanced,
is
to
lock
your
eyes
on
something,
so
they
don't
move
so
lock
your
eyes
on
something
and
lift
four
three,
two
one
and
down
one
more
time:
nice
job
anchor
your
eyes
stand
up
as
straight
as
you
can
so
you're
nice
and
alignment
there
and
ready.
Here
we
go
four
three
two
one
stand
on
two
legs:
please
did
you
notice
your
ankle
doing
a
lot
of
work?
That's
what
it's
supposed
to
do
your
ankle!
B
B
Ok,
now
we'll
work
on
the
other
leg
stand
on
two
legs,
please
and
sand
as
straight
as
you
can
once
again,
take
your
shoulders,
lift
and
put
them
and
drop
them
in
place
long
back
of
the
neck.
Take
your
abdominal
and
pull
it
in.
So
your
knees
soften
good,
now
take
all
your
weight
and
put
it
over
on
your
right
foot
this
time.
So
this
other
foot
is
free
hold
on
to
your
chair.
B
B
Now,
because
we're
standing
we're
going
to
do
some
abdominal
work,
standing
everybody
getting
from
their
chair,
so
the
chairs
behind
you
put
your
hands
like
you,
had
two
headlights
right
in
front
of
your
pelvis
ready
and
you're
going
to
pull
move
those
headlights,
so
they
shine
up.
So
you
have
a
nice
tight,
abdominal
crunch.
Here
we
go
and
pull
in.
B
What
you
want
to
do
is
tilt
your
pelvis
mon,
really
hard
tilt
it
and
pull
squeeze
everything
and
squeeze
everything
from
the
waist
down
see
come
on,
get
a
nice
pelvic
tilt.
Let's
do
three
more
pull
it
in
and
down
and
pull
it
in
and
down.
Nice
job
find
your
chair
where
your
chair
is,
with
your
hands,
we're
going
to
get
down.
Okay,
now,
slowly
put
the
buttocks
way
back,
find
the
chair
hold
with
the
legs.
B
Slowly
see
if
you
can
do
as
much
work
of
the
legs
as
you
can,
nice
job
shake
them
out
a
little
bit.
Okay,
now
those
of
you
who'd
like
to
can
put
their
hands
here
and
try
to
get
up
or
you
can
put
them
here
or
you
can
put
them
on
the
chair.
We're
just
going
to
get
open
down
four
more
times.
Okay,
please!
Oh,
please
I
will
cue
you
slowly!
Keep
your
body
straight
and
put
your
head
forward!
Stop!
B
B
Maybe
you
too,
and
I
will
show
right
here:
okay,
ready
one
more
time,
find
your
nose,
a
nice
straight
line,
bend
forward
from
the
hips
when
you,
when
you
notice
passes
your
toes,
follow
your
head
right
up
and
slowly
take
it
down
and
down
now.
The
reason
I
spend
some
time
on
this
is
because
this
is
very
important
to
be
able
to
get
up
and
down.
So
we
can
do
one
more
time.
The
most
important
thing
of
this
is
watch.
If
I
put
my
head
down,
I
will
fall.
B
I'll
go
straight
into
the
ground,
so
keep
your
head
up
notice.
I
keep
my
head
part
of
my
body
ready
just
I'll.
Do
it
this
way
this
time
or
this
way,
I'll
try
this
way.
Okay,
my
head's
up
and
part
of
my
body
slowly
lean
forward
from
the
hips
and
when
my
nose
passes,
my
toes
I
come
straight
up
and
take
the
same
thing
all
the
way
down,
bend
the
knees,
bend
the
knees,
bend
the
knees
and
put
the
buttocks
way
back
and
down
great
job.
Okay,
shake
that
out,
wonderful
work,
very
nice!
B
Okay,
now
we're
going
to
do
a
little
more
work
with
the
extremities
will
work
the
neck
first,
so
put
your
feet.
Distance
apart,
work
up,
pull
in
your
abdominal,
take
your
shoulders
and
lift
and
take
them
back
and
drop
them
in
place.
Okay,
this
is
a
strength
work
for
the
neck.
So
slowly
just
let
your
head
fall
forward
and
take
your
hand
and
put
it
on
top
and
add
a
little
bit
more
weight.
B
B
Good
and
up
and
put
it
the
other
way
and
the
other
hand
and
stretch
okay.
Now,
that's
a
stretch
now
we're
going
to
do
a
strength,
we're
going
to
work
against
our
hands
so
take
both
hands
and
put
them
right
here
on
your
forehead
you're,
going
to
push
forward.
Take
a
deep
breath:
do
not
push
the
hands,
push
the
neck
inhale
and
push.
Here.
We
go
for
three
hard
to
one.
If
you
count,
you
know
your
breathing.
So
that's
a
good
idea.
B
Now
we're
going
to
push
sideways
so
put
your
hand
up,
remember
to
push
your
neck,
not
your
hand,
inhale
and
push
here.
We
go
four
three
two
one
nice
job,
take
the
other
side
and
lift
inhale
and
press
four
three
two
one
nice
job
now
to
go
back,
we're
very
strong,
so
use
both
hands
and
don't
pull
forward.
Gonna
push
back
inhale,
and
here
we
go
for
count.
Please
three,
two
and
one
very
nice
job
bring
it
down.
The
only
one
we
haven't
done
is
the
turn
of
the
neck.
B
So
what
everybody
turn
and
we're
going
to
turn
the
back
this
time
so
take
one
arm
and
put
it
behind
and
lift
your
chest
and
turn
and
look
behind
you
now.
Would
you
relax
the
arms
slowly
take
jost
your
neck,
leave
the
body
alone
and
turn
the
neck
all
the
way
and
turn
it
a
little
more
and
take
it
back
and
look
behind
you
now
if
you're
driving
aren't
they.
C
B
You
need
to
look
behind
you.
You
need
to
keep
this
range
of
motion
alright
slowly.
Let's
change
to
the
other
side,
sits
looking
forward
and
turn
now
lift
the
arm
put
it
behind.
You.
Take
the
other
y
arm
across
and
turn
look
behind,
slowly
bring
that
neck
back
just
the
neck
back
in
front
and
turn
and
slowly
take
it
behind
again
nice
job
bring
it
in
front
beautiful
job.
Let's
do
our
final
stretch
here.
B
All
the
way
up,
reach
push
the
heels
out,
lift
up
almost
like
sit
on
your
seat
and
push
up
inhale
and
slowly
bring
it
down
to
the
side.
Bring
those
legs
down
right
in
place
good
now
round
the
back
and
drop
the
chin
and
bring
it
forward
and
stretch
the
back
push
the
hands
straight
out.
If
you,
if
that
bothers
your
hands,
you
just
put
them
this
way.
Nice
job
lifted
all
the
way
up.
B
Nice
top
take
one
shoulder
and
press
it
back
slightly
bring
the
arm
down
and
press
the
arm
good
other
shoulder
press
it
back
slightly
and
bring
it
down
and
stretch
it
back
now.
Scoot
back
in
your
chair,
sit
really
tight
in
the
chair,
bring
it
behind
and
push
the
arm
straight
down
and
back
good,
not
take
that
lower
rib
and
pull
it
down
as
hard
as
you
can
good
breathe
and
hold
slowly.
Take
your
head
and
do
a
little
circle
with
your
nose.
B
Little
tiny
circle,
with
your
nose
good
and
about
the
size
of
a
baseball,
go
the
other
way,
nice
job
and
putting
a
hemp's
back
final
breath
all
the
way
up
again
fill
those
lungs.
We
did
a
good
job.
We
bring
all
the
way
down.
Thank
you
so
much
for
joining
us
today
on
your
exercise.
Buddy
you've
worked
hard.
I.
Hope
you
enjoyed
yourself,
we'll
see
you
next
time.