Liz Stuart: I'm Liz Stuart and I run powerpramming classes around south London. And this is Ezra, my 15-month-old son.
Okay, everybody before we start the class, what we need to do is be aware of our posture. So feet are just slightly apart, knees aren't locked down, they are nice and soft, engage pelvic floor muscles and tummy muscles are really tight like a closet holding everything inside and just tilt those hips forward little bit to get a neutral curve in your spine and then just push your shoulders back and down and relax lifting yourself up of your hips. I remember that magic piece of string just pulling you up from the top of your head making you feel a couple of inches taller, okay.
Powerpramming is a post-natal workout for women who recently had babies but the difference with Powerpramming is that you are actually out in the park with your baby in the pram and you're working out, so you go now with the house, baby can now have a nap or just enjoy the scenery looking at a really good workout.
Okay, everybody so while you are walking just keep those shoulders back and down and relax and tummy muscles really tight that can't level. Anybody can come to a Powerpramming class and some fathers do as well and gain. Also I would say that you need to wait at least six weeks since she gave before taking part in any full moon exercise class.
0kay, everybody we are going to warm-up now, so make sure those joints are nice and warm for our main workout. Okay, so just step back and push the arms out. Tummy muscles are nice and tight now as they are supporting your lower back, okay and a heel dig forward and bring the arms up. Really getting nice and warm to put a lots of energy in that, okay, as he was not looking very amused today and now bring the knee up and hunt down and this is about as coordinated as it gets and you can always just do your knees if its difficult with the arms as well, okay and just tack the foot out to the side. Good bend in the knees, really bend in those knees call it and if you are on your ride in the park, what you can do is have a little jog and walk with the pram and use the trees or lampposts for interval.
We had lots of different type of people come to Powerpramming and obviously you know is all people who had recently had babies but people from all different types of jobs coming along and is really good because you get to know people outside of your own social circles, you are making new friends, you're mixing with people who do totally different jobs from you, not everybody works side there are some people -- choosing to be full-time mums and we've even got some nearly pregnant people in the class now, you know if they start to coming to Powerpramming with their first babies and then they have got pregnant again so that, but they want to keep their exercise.
Everybody, now we made some warmed up. We are going to do some tricep dips on the benches. So we are going to sit on the bench just on the edge of it. Tummy is tight, feet are slightly apart, then we will take our bottoms off the bench, bend the elbows back 90 degrees. The elbows going straight back not out to the side, trying to match when you got a football or something balanced between those elbows and you are just going straight up and down and it's the bend in the elbow that's moving the body up and down is not the legs. Well done everybody, okay have the rest, throw the shoulders back and get the arms to shape.
Before you start Powerpramming, you don't have to have a particular level of fitness what happens is, when I got new person come along to the class I ask them what they have been doing, where they exercising when they were pregnant or since they have had their baby, have they been taking part in any form of exercise. There always be a few people who have but most people tend to just been walking since they have that baby, which is a great foundation and but then you know you can just fills on that fitness in that fit room fits as you take part in the Powerpramming classes, okay, so lets go, tummies tight, maintaining that beautiful posture while you are walking.
If you are coming along to Powerpramming and as well as yourself and your baby in the pram what I would advice that you bring is a blanket so you can lie down on the floor with the blanket, if you got a young baby they might want to lie down on the blanket when we are doing this stationary exercises, feet are wide apart, tummies tight; feel that weight going down through your heels as you squat down low as you can, okay and we are going to do 12 to get that.
Alright, everybody so lets go. When you come along to Powerpramming bring your baby along. If you got more than one child and you think you will and then l like to join us, then that's fine, bring them along too. Those are in this spot, so everybody we are going to do some more running now, what we are going to do is just use this patch of grass here as a bit of circuit, we are going to run round and I'm going to show out some different instructions to you, we are going to do one minute, so get those heart pumping. At the moment, Powerpramming is held around south London in the park surrounded by south London.
What I'm aiming to do over the next year is expand Powerpramming out to around rest of London and around the country as well. Well, so now everybody okay lets work with our arms, so it will grab our resistance and do some bicep curls, count one, two, three so breathing out on and in on the weight out and five really good. Keep that going, six so really toning up those arms and eight, nine, ten, and 11 and 12. Okay, hands in front of the body, apart, keep those hands in close and come up to an upright row leading with your elbows three, four, so these were held to tone up the shoulders five, and six.
Well, I started Powerpramming after I had Ezra and I set up in November, 2004 because I had recently trained as a personnel trainer and when I was pregnant I took then qualification to teach exercises to pregnant and post-natal women. So teaching powerpramming was absolutely perfect, I got some women together from my Mother and Baby Group fitness working and they said yes and they just. Well done everybody, so before we go up for our cup of coffee let's do some stretches.
Get back, push the arms back. Forward, sorry and now I just stop with one foot behind, heels are on the floor. Tummy muscles tight make sure that back is not arching out, keep it nice and straight, both heels on the floor now just leaning forward that's lovely. If you are watching this at home and think that all that looks too hard or wish to do something like that in my area you can do it and all the exercises that we have been doing today you can do when you are out in the park. If you feel that you can't do and you are jogging and just probably come it is get to the shops before they show but you got to get some nappies, if you are at home you can do squats in front of the mirror holding onto your baby you can do shoulder raises with them as low as the things you can do, just believe in yourself.
Transcription by:
Scribe4you Transcription Services