Fitness Expert Liz Stuart shows new mums how to tone up the biceps in the comfort of their own home.
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Liz Stuart: Hi! My name is Liz Stuart and welcome to your post-natal workouts. We're just going to do five minutes today, so it's very manageable. I'm in the living room on the sofa, perhaps if that is the way you're, so join in whether you've got any equipment with you or not, you can do this exercise. I just got some filled water bottles, two litre bottles of water that provide quite a bit of resistance, you can know always use tins of beans if you want to otherwise just don't use anything at all just do the exercise. We're doing bicep curls today and what they will do is help to improve the definition tone of the front of the upper arm and I have a baby as well, he is a little bit older there, he is 16-months old, so he would running around all of over the place if I was demonstrating with him, so that's fine I've got some water bottles with me instead, but I do know what it is like to have a post-pregnancy body and it's you know it doesn't always make you feel that good, but exercise will really help you to feel better about yourself. So, we're going to start off with a warm-up, so onto your feet. Now after you've got the baby, well after pregnancy really, enjoying pregnancy, posture is so important. We're just going to go through some posture plans here. Feet are hip distance apart, knees are soft, they're not locked out, keep them soft. So, pelvic floor muscles are engaged, tummy muscles are tight like they're closet holding everything inside and imagine your hips, your headlights, just tilt them forward, pleat them forward and that will neutralize the curve in your spine and push your shoulders back and down and relaxed and that's done by marching on the spot and step back, one foot going back each time with the bicep curl on. So, we're just rehearsing the movement here okay with no resistance at all. Okay, and four more of those and three and two and one, just march on the spot. Okay, and just take your seat on the sofa and grab your water bottles, sitting on the edge of the sofa now, the upper part of your arm closely tucked into the side of your body and just bend and curl up and one, two, we're going to do 12, breathing out on the way up and in on the way down and five, six, keep it going, seven just think about all the good you're doing to those muscles and nine you're going to feel a lot better about yourself afterwards, ten, 11, and twelve. Well done. Just place the bottles on the floor and back up onto your feet and march out on the spot. Now, if you want to, you can run up and down the stairs because all we're aiming to do is just raise our curls and bring the hand down to meet the knee, okay and four more and three, two, and one. Well done. Alright and take your seat again, grab those bottles and bicep curl one, two, three, four, five keep it going, six, seven and eight you made that, well done, nine just three more, ten, and 11 and 12, lovely. Just put the bottles back on the floor and we're just stretch out the arms now, so bring one arm up in between your shoulder blades, the hand goes down between your shoulder blades, tummy muscles tight, reach down and stretch out just applying a little bit of pressure, above the elbow. That's great, enjoy that stretch, and then just one arm down and just push down slightly and again another one as well. Roll the shoulders back and well done. So, in your living room, you've done your bicep curls, you should be very pleased with yourself and enjoyed the rest of your day. Give yourselves a clap and see you next time.
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