Fitness Expert Liz Stuart shows new mums how to tone up the bottom area in the comfort of their own home.
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Liz Stuart: Hi! Liz Stuart. I'm going to do some exercises with you today. We're going to work our bottoms here all. So, we're going to make them a bit per tight. If you do this exercise on a regular basis, you will really start to notice a definition in your bottom and also the back of your thighs as well, your hamstrings. So, we're going to go onto all fours, so tummy is at tight and back is flat. You're going to put your forearms on the floor, one hand on top of the other, and then your forehead is going to rest on the top of the hands. Tummy muscles are tight, lift the leg behind you, and then bring the knee to the other side of the leg that's still on the floor, okay. We're going to do 12 of these, so really lift the leg up as you bring it back and down and you'll start to feel this in the bottom area, so keep going, think that six now and five, tummy muscles are really tight and back is flat four and three, last two and one. And then we'll changeover to the other leg, doing exactly the same thing, so bring it up high and one, two, three, and four, and five, and six and after I have my baby there are lots of exercises to try and get some of the tone back in my body that seem to have lost throughout pregnancy, it really helped me to feel better just exercising on a regular basis how should get into a bit more of routine as well and three more and two and we're going to do a nice stretch after this and one. Well done and now we're just going to kneel back and just open out the knees and just that your body through up down between your knees and just enjoy that stretch in the hip area, so just hold that from five, four, three, two and one, and then just bring the knees back together and then just slowly sit up, okay. So, we pull it to our bottom, if you do that on a regular basis, you will really start to notice the difference and that's why on the floor we're sitting down, let just do some pelvic floor exercises because they're so important after you had a baby and if you're watching this when you're pregnant, you might think we don't really need to do a pelvic floor exercises, believe me you do. Okay, I've had a baby and a lot of other women will have had that as well. First of all, what you need to do is a matching that you're holding in a weight. So, contract that from passage and if there is any dancer who is watching as well, men should do pelvic floor exercises throughout their end of lives and next contraction is a matching you are trying to stop yourself from breaking wind, so hold these two contractions now and everything is happening inside, you're not clinching your bottom and relax and again hold the front and the back, and then just contract the muscles and lift up the pelvic floor and hold it really tight, keep holding and relax and again, hold the front and the back and the middle, lift up, hold it really tight keep holding, think about why you're holding, you should feel quite difficult and relax. Two more, hold the front and the back and the middle, keep holding and relax and last time hold the front and the back and the middle, keep holding and relax. Just try and get in that habit doing a pelvic floor exercises every day, few times a day, we should try 200 a day, but that's quite a lot. But if you can do them that's right will help those muscles regain their original strength. So well done. I hope you enjoy your workout and give yourselves a clap.
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