Liz Stuart: Hi there. I'm Liz Stuart and this is your post natal workout. I'm going spend about five minutes today, working our bottoms and thighs. We're going to do some squats. So, we're going to get working out, all we need today is either some filled bottles of water to provide some resistance, so you can hold your baby while you're doing the squats. So, if you want and I'm going to do some water -- because my baby is having a nap at the moment. So, let's get warmed up, so you just roll the shoulders back and three, up four, and five and now bring them forward. One, two, three, four, and five, just bend the knees and touch the foot out to the side, it's warming up those knees and hip joints, and push the arms back and forward as well.
Let's have four more of those, get that hard and keep going, and now to reach out three, four, and five. And let's do four more, two, three, and four, and just reach across two, three, and four more, tummy muscles are nice and tight, just two more, and well done, just pick up your bottles of water, hold your baby and just hold and press into your body; feet a bit wider than hip distance apart, toes pointing forward and bend those knees, and then come back up to standing.
And three, four, five, six, seven, keep it going, eight, give those bum muscles, get the squeeze as you come up and ten, eleven, and twelve. Now hold it down here for a little one, two and you're feeling and start to feel these working and keep it going. Five, six, back is flat, eight, nine, ten, eleven, and twelve and let's do seven and it's such a big ones, one, let that weight travel down through the heels as you squat down four, five, six, now these might take it back to the labor room, giving birth. Can you remember the midwife saying, just squat down, he is saying, I can't and as far as to seem to do it a little bit good, then you're having those contractions, happy days and keep it going. Five more and four, three, two, and one, and again, hold it down here one, two, three, four, tummy tight, six, seven, eight, nine, ten, eleven, twelve, and not such a big one.
If you do have a water bottles, you can do a bicep curl with these as well, and four, five, just keep that upper body really controlled as you do so, seven, eight, nine, and ten, remember that weight to targeting down through the heels, and twelve. Last time, just hold it down here and let's have once one, two, three really tight and get that legs a nice shake however when we finished five, six, seven, eight, nine, ten, eleven, and twelve. Well done. Give the legs a shake, and just pop this bottles down on the floor and we just going to stretch the back of the hamstrings out, to reach up, good deep breathe in, and breathe out and come down, just touching the floor, if you can or even if you cant touch the floor, just as low as you can go, and then just slowly roll up. One more reach up, deep breathe in and breathe out and come down.
And just slowly roll up. Let's have a quick positive check. So, feet just slightly apart, knees are soft, tell your hips forward; imagine that as your head lights, pelvic floor muscles engaged and tummy muscles tight. Lift yourself up above your hips, shoulders back down and relaxed. Well done, give yourself a clap. See you next time.
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