Hi, I am Liz Juliet and I am going to do some exercises with you today in the living room. So I am in the living room here, in front of the toilet, you are as well suppose to play. So join and have fun. I am going to work shoulders and arms today. Now like you I have a baby. He is one and half now but I know how important to exercises to getting your figure back again after pregnancy. So stick with it because it will work.
So today we're going to work our shoulders and arms but it's very important then we get up as right and bend that we warm up first as well. Also any equipment that you're going to need is a couple of tins of beans really. Some of the exercises that I do, I have bottles of water, either two liter bottles of water, but this one is quite strenuous one so tins of beans will possibly be enough. But even if you don't have any of those handy, just do the movement. But if you are super fans and super strong, then grab those bottles of water as well, push yourself otherwise just take it easy and see how you go.
So I just pop these down. So we can do a posture check and then get warmed up. So your feet and hip distance apart. Just find if your weight downs evenly throughout your feet, so keep your toes wiggle.
Now knees are soft, not locked out. Pelvic floor muscles are tight because you're doing this strenuous exercise. So imagine you are holding in a wind and try not to weigh at the same time. Tummy muscles are tight like I already said, holding those organs inside. Pull yourself up to your hips, draw your shoulder blades pan together, which opens out the chest and shoulder. And then finally imagine a piece of string is pulling you up from the center of the top of your hand. So get warmed up. So keeping the tension in your stomach but breathing normally, just march on the spot, bringing these thighs and just breathing normally. And now roll your shoulder back. Then just open out the arms a little bit more. Now just bring them forward.
Now just with your feet and thigh, just reach up, just loosening up the arms and the shoulder joint. We are not stretching here, we are just reaching up because it's just a bit too early to stretch our muscles, we have to enough warmed up first. And then arms out to the front and then just march on the spot again. And then tap the foot to the side, keeping your tummy muscles really tight all the time. You have to bending the knee as well. Then just change the arm movement, your bicep curl arm. Then some in the front and reach those arms up above your head. Hopefully you will be getting a little bit warmer now.
Now just stand back. It's really important to warm up properly before you do your exercises and keep those tummy muscles really tight all the time. Good posture to great, to get into and you will find it really helps to tone up your stomach muscles after pregnancy. And just down the spot, roll the shoulders back. Just keeping moving those legs and bring the shoulders forwards. Let's grab those beans. We're going to start with that posture again.
So tummy is tight, shoulders back and down and relaxed, arms out in front of you. Before counts, we're going to lift up two and three and four and then bring the arms out for two, three, and four. Then really slowly lower the arms down, three, four, five, six, seven, and eight. Let these two join in, let's go to that again. Arm up, two, three, and four, and out two, three, and four and now down for eight counts. This is going to help to tone out the shoulders and the upper arms so it's really nice coming after some as well get those arms out and up, two, three, and four and out, two, three, and four and then come down for eight, seven, six, five, four, three, two, and one and again up, two, three, and four and out, two, three, and four and then down, seven, six, five, four, three, two, and one.
Again we're going to do 12 more together so up, two, three, and four and out, two, make sure those tummy muscles has done nice and tight and down for eight, seven, six, five, four, three, two and one. Stick with it up, two, three, and four and out, two, three, and four and down seven, six, five, four, three, two and one. Again bring the arms up, keep it going. You're probably starting to feel in the shoulders now and out two, three and four, and out two, three, four, five, six, seven, eight. Keep those tummy muscles, up two, three, and four and out, again, three, four and down for eight, seven, six, five, four, three, two, and one and again keep it going, up two, three, and four and out, two, three, and four and down two, three, four, five, six, seven, eight.
I think we are on about eight now so five more to go. And up two, three, four, and out, two, three, and four and down for eight, seven, six, five, four, three, two, and one and keep it going up, two. You probably got quite strong on then, your baby round or your toddle round, my little boy is one and half and he still insists on being carried almost everywhere, he is really heavy now. Take it down to the eight, seven, six, five, four, three, two, and one. Three more, up and three and two and one and out, keep it going, another two counts.
Now down eight, seven, six, five, four, three, two, and one. Last two up two, three, and four and out, two, three, and four and down for eight, seven, six, five, four, three, two, and one. Last one do it really well, bring those hands up to shoulder height and slowly out keep them level of the shoulders. Now down, keep it going.
You can do these later on if you haven't got the opportunity to do them right now. Perhaps your hands are full doing something else but just grab some beans or something and then work your shoulder and upper arms. If you do them on a regular basis, you will have a lovely toned upper arms really quickly, actually the arms tone up really, really quickly. And just roll the shoulders back and forwards, alright. Now just bring one arm in front of the ear, keep the hands up high shoulder height, just relax the shoulders as you do so. Keep those tummy muscles tight and pelvic floor muscles engaged as well.
So important, something I didn't' realize how important it was until after having a baby but it's really important. Just drop the shoulders and now just reach out and out and up, bring the hands out to the side of you and in and just stretch out that chest and hold and in and hold and last time, in and hold and well done, give yourself a clap, brilliant.
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