Liz Stuart: Hi there. I am Liz Stuart and this is your post-natal work out today we are going to be working out for about five minutes and we are going to be toning up our hip area. This is an exercise you can do at home because as you can say I am in the living room in front of this Healey and she is probably what you are doing right down so get down on the floor and joining with me and I had a baby as well so when ever have important exercises to feel and go to body self up to you, you had a baby and how she maintains some kind of routine as well.
So we just going to get warmed up so let's just bring the knees up and slight that first down and up and then just rotate the foot so just warming the ankle this well and the other way and the other side and the other way and just bend and straight the leg again so just do exactly the same and just rotate that foot again, keep your muscles tight as well holding your back this way alright.
So with these exercise we are going to be doing side leg raises so its just lying down and imagine some one is talking at you from upper berth and they can just see the top half of your body bend the lower leg, tummy muscles tight and you are just going to be lifting and lowering the leg we are doing 24 of these so this is three, and foot is flexed four and now if we put our hand here you'll be able to feel the muscle working away then it just work quiet a hard and then you will begin to feel it back if you feel like stopping just think on those of the handle reducing in and size and that will keep you going and seven, eight and nine.
If you feel that your stomach muscle are start slacking up just tighten them up a little bit more imagine you trying to get a gap between your waist and the flow so really tighten up that area and that's about 16, 17 keep that foot flexed 18, 19,20 and if you feel like stopping just think of those who have handled you want to be reducing in size and just keep going three more and two okay and that's the last one well done okay we are just going to change over to the other sides that give your bum a rub and attack and just change over on to your other side so because that do the same now.
So imagine so one looking down on you from a berth and just see the sides of your body bend that lower leg foot flexed and one, two, three, this is a very effective exercise and you will probably will feel this tomorrow six seven hand on the sides eight and you have your baby lying beside to you if you want to you can just do these while you are watching TV ten, eleven goes all part just getting into the habit of doing exercise just thinking in regular times through out the day that you can do your exercises and before you never you have been a routine and now feeling hold on better above your body.
And 15, 16, 17, keeps it going many of that and 19, 20 we just got four more to do now and three two and one well done okay and just up and bring the one foot over to the other side of the leg okay and just apply a little bit of pressure to the knee joint and turn so we are just stretching because we always way to the end of the work out to stretch out muscles because stretching's are way of controversial issue and once full ability to internal stretch curl muscles and that what I believe and that's what fitness should be nice and more for you stretch them okay so really getting an nice stretch on the other side of the hip its holding for about 6 seconds okay so that's is your hips work at all well done give yourself a clap and I'll see you next time.
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