Fitness Expert Liz Stuart shows new mums how to tone up the upper back area in the comfort of their own home.
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Liz Stuart: Hello I am Liz Stuart and I am going to some exercises with you today like you I have got a baby he is one and a half so he is a toddler really getting round all over the place and we certainly need your upper body strength when you birth a little one so today we are going to work our upper back so across the top of our backs and our laps as well and lets see how its here and when you tone up you get a lovely nice V-shape that comes down to your waist so it's a good exercise to do if you are so bit concerned about this area here and of course full functional strength as well so first of all we are going to get warmed up. So just start by rolling the shoulders back tummy muscles are tight try not to arch all your back and bring them forward a few more of those and just march on the spot bring your arms back and forwards that's it lovely slightly you are in the living room as well so there is no excuses now not join in. You will feel better for doing the exercise as well okay and just tap the heel out different bring the arms out as well. Now the any equipment I am going to use today is you know the two litre bottles of water I am going to use two of those you could use a tins of beans if you want to it's a quiet exercise or just don't use any equipments at all just get it through the exercise a bit of activity is better than not all you will feel better for it and we will have a good stretch afterwards as well. And just tap the foot to this side arms up keep it going hopefully you are getting a bit warmen up and march it out again drag these arms back and forwards lots of energy going in all right and we are going to started if you got some water bottles grab that now so feets are about 50 cms apart tummy tight bend down so your back is flat and parallel with the floor hands are a bit wider than the shoulder distance apart and we are going to bring the bottles up and then hole 53 seconds and down okay. So we are going to do a two sets of angle having rest in between and hold two, three and down that's one up hold two, three and down that's two and up hold two, three and down that's three and up hold two, three and down that's four and up hold two, three that's five and up hold two, three that's five up hold two, three , seven and last one up hold two and three and down put the bottles on the floor and just slowly round up tummy muscles tight feels better lessen hand roll the shoulders back and just side to side keep that lower body nice and still and now roll the shoulder forwards ready fro another sets of eight back to the hard work. We are going to lower the body down bending from the hips so the back is parallel with the floor back is straight as well and tummy muscles are tight hands are just a bit wider and shoulder distance apart and we are just going to raise them up and hold for three seconds and down and we'll do two sets of eight with the rest into eight okay so up hold two, three and down and up hold two, three and down and up hold two, three and down fourth one up hold two, three and down fifth one up hold two, three and down and the sixth up hold two, three and down and last two up hold two, three and down and last one up hold two and three and down lovely put bottles on the floor tummy muscles tight band knees and just slowly curl up and nice cooled down and have a strength so just tap the foot out this side and roll the shoulders back okay. And now reach up and bring the arm across get a nice stretch that keep that lower body really still its just the upper part that stretching and then change over other side and one more and as you stretch it just bring it down as well and get a nice curve in front of you and again the other side so reach up and over and then around and down we'll do one more those on your each side up and over and then around and down last time up and over and around and down and roll your shoulders back and get yourself a clap well done.
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