Fitness Expert Liz Stuart shows new mums how to tone up the chest area in the comfort of their own home.
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Liz Stuart: Hi! I'm Liz Stuart and I'm going to do some exercises with you today. I am a qualified Ante and Post-natal exercise teacher and a mum to a 19-month old toddler. Today, we're going to work our chest, we're going to do a chest press and we don't need any particular equipment or life guard with me. I've got some bottles of water, but if you got some tins of beans in the cupboard or even some free weight like little dumbbells, you can use those or just practice the exercise without using anything at all, just join me for fun. Ready. So, you can rehearse the movement with me are some bottles of water but you have got some tins of beans in the cup board or even from free weights like little dumbbells you can use those we just practice the rehearse the movement, and then when you've got something's for resistance, you can use that. So, what we're going to do is rehearse the exercise first of all without any resistance, and then pick up what we've got and use that to make us work a bit harder. So, we're lying down on the floor, feet are flat and knees are bend, tummy muscles are tight and that pelvis is just pushed back towards the floor, we don't the lower back to arch or anything. Arms are out stretched, level with the collar bone and I just going to come down, bend those elbows to 90 degrees and push back up. So, I'm just going to rehearse this movement without any resistance first, so you can get use to how it feels and make sure you're doing it properly. Let's do and that seven of those and six, five, four, three, two, and one. Well done, so let's pick up the bottles. So, arms are out stretched, hands level with the collar bone, tummy muscles are tight, bend those elbows to 90 degrees and push up one, two, now as you push up, don't lock out your elbows just keep and slightly bend three, four and you'll start to feel this in the chest five, six, it's great to check tone up the chest area, seven, so everything got a little bit -- suddenly after pregnancy, eight, nine, ten, breathing out on the way up, and eleven, and twelve, and rest; five, four, three, two and one and off we go again. Up one, two, three, breathing out on the way up and in on the way down, five I already started to feel this in my chest now six, seven, eight, maybe that nine, ten, eleven you're doing really well, stick with it, twelve, and rest. And we'll do another set. Breathe in and out. Let's go again and one, two, three, keep it going, four ready feel that in your chest, five if you can just feel it in your arms, not in your chest, it might be that you are hands are far open up. So imagine your hands are leveled with your collar bone, and then you should start to feel like kick into this pectoral muscle, and you'll check the muscles in your chest area. Another four and three, nearly there two and one, and one more for good luck lovely, and down, put the bottles down; just rest them back. Just shrimp the shoulders up towards the ears three, four and five, six, our knees together, just roll the body over, and we'll just stretch out that chest area, so kneeling down. Tummy muscles tight and back is flat, don't arch your child back throughout this whole stretch turn really hard enough towards out of your back. Now bring the hands behind you and just rest them on the small of your back and now imagine your trying to get your elbows to touch, relax the shoulders and just feel the stretch across the chest and stomach muscles are still tight, and relax. We'll do it twice more, so stretch, get those elbows back, coming closer together all the time, relax the shoulders and that you stretch chins off. And one more time, breathe out to do stretch, relax and just rotate the shoulders back and forwards, so you'll probably feel this tomorrow here, but that's good. No pain, no gain. Okay, and give yourself a clap. Well done.
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