Fitness Expert Liz Stuart shows new mums how to tone up the bottom and leg area in the comfort of their own home.
Read the full transcript »
Liz Stuart: Hi, I am Liz Stuart; I am going to do some exercises with you today toward your bottom and legs as well. So we are going to streamline your bottom legs and hips. I am a qualified postnatal and antenatal exercise teacher and I was also a mom to a 19 month old, that's a boy and so now how important it is to get back into shape after pregnancy and I also understand how much pressure there is around us to get back into shape after we had a baby. Remember it took nine months to get that, so it takes quite a while to get you fit back as well but exercise is really the right way to go about it. Now its not the time, you just had a baby now its not the time to start putting down on lots of food, depriving yourself of things because life stiffen up as it is just trying get into a regular routine of your exercise and your body shape will come back and you will be much stronger and healthy as you really get into the habit of exercising on a regular basis. Okay, so let's do an exercise it's called a can opener with a leg extension and I am going to demonstrate it first of all for you and it's very nice because it involves lying on the floor to do it. Okay, so lets slide down on our sides, tummy muscles are tight and knees are bent okay and what we are going to do now is take our feet off the floor and then open our tummy or open leg as far as possible and then close it and then extend the leg out, bring it back in, back to the starting position, so I shall show that again and up and down and out and in. All the time my stomach muscles are tight and lying on my side, I am not leaning forward and I am not leaning back, so open, close, out, and in so lets go 1 and 2. So, it's open, close, out, and in and that's 3, 4. So you start to feel this working on your bottom and the sides of your thighs as well 5 6, stomach muscles are very tight, they were working our bottom feel important to keep your stomach muscles tight and 8 and do 12 with these, 9 10, keep the feet off the floor and 11 and 12 well done. Let's change over to the other side. So, keep those knees together as your change your sides, lying on your side, tummy muscles tight bring the feet off the floor, open out and leg outstretched, 2, 3, 4, 5, 6, 7, 8, 9, and 10 and 11 and last one and 12 and we are going to do again on the other side. Place those knees together and you will start to feel it by the way in your bottom probably on this side and this side is going to be a bit longer, it's going to be two sides of 12 this time, so we are working a little bit harder. Place the feet off the floor, knees are bent and opened, close, out and in and open, close, out and in and open, close, out and in and open, close, out and in and open, close, out and in and another five and 4 keep the feet off the floor and tummy tight, 3 and 2 and 1 and two more. Last one and another set now keep it going, keep it going and feel any work way in the foot muscles are coming, you feel it here, burning away, keep tummy tight and 6, 7, 8, and 9 and 10 and 11 and 12 if your bottom in a rope, set up towards come back and change it to the other side. Lying down tummy muscles tight, knees bent, feet off the floor and open close and out and in and open close out and in and open close out and in and open close out and in and open close out and in and open close out and in, 6 more on this set and five more keep the feet off the floor don't forget those stomach muscles, 3 more and 2 more on this set and now we have got another set of 12 and 1, this be doing a lot of good work on your bottom, so keep going with it, okay, and 9 more and open close and out and in if you slow it down, feels even harder because if you wish your exercises the technique will be altered or so its much easier if you do them quickly, so try and slow it down, don't rush it to finish this set and 6 more, and 5 and 4 should be really speeding at now and 3. Stomach muscles are working as well and 2 more and last one well done and j