POSTNATAL EXERCISE: CARDIO AND ABS TO LOSE BABY WEIGHT (30 minutes)

POSTNATAL EXERCISE: CARDIO AND ABS TO LOSE BABY WEIGHT (30 minutes)



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The BEST postnatal exercises to do to burn some baby weight. This Video of one of Vicky Warr’s LIVE Video Cardio and Core Classes with joinflex.tv

so great workout we're just gonna get into it we're gonna warm up first of all okay with some great moves now remember if you've just had a baby I want you to stick with the easy versions that I provide you tonight okay if your baby is now toddler or a teenager you're a mama with older children then you can probably go for the more challenging versions okay if you have a diastasis recti which is a gap in between the paired rectus abdominus muscle here at your midline texas diocese dssrekt high is a gap of greater than two and a half fingers and you'll probably know if you have one okay because hopefully physiotherapist will have told you all right then these exercises are safe for you but you just listen to listen out for my technique tips now two things to be really aware of tonight okay is your breathing and your posture would come to do the standing moves we've got a combination of standing moves and also core floor core news as well so are you ready yeah we're gonna get started so make sure if you have any questions you hop over there into the comments box any technical issues pop into the comments box as well and it can help you out there so are you ready are you ready okay so first of all stand with really good posture feet shoulder-width apart and you're gonna roll your shoulders out come back so we're gonna release all that tension from the day release all the tension shoulders up and back up and back now take this to a none circle eight more these well what we're doing is releasing the muscles of the upper back now you're gonna take your arms out thumbs out four more these four three two one release we're going to turn side to side you're gonna exhale as you turn keep it really small if you just had a baby so you just going to 45 degrees side-to-side if you do not have a doe stasis rector you can get a little further if you don't know what dice a diastasis recti is dad's or husbands all right the men can actually have one too but it's a little bit too much to go into doing this workout so I'll give you a link to my website which explains it in further detail but it's nothing to worry about these exercises are all safe so you're going to have some fun so eight seven god get the waist working tonight right rotating four three two one okay we're gonna into a squat arms up into a v-shape feet shoulder-width apart you're gonna inhale exhale inhale exhale now you might wonder why we're doing squats when it's an ab workout but what we want to do is make sure engaging our core in our squats so you inhale exhale draw the belly button in as you're coming up to standing remember you might need to open a window cuz it's quite muggy here in the UK tonight so if you get a little hot just get some air into your room open the window make sure you're not getting too hot for more former squats make sure you're looking up towards the ceiling or Shane from the side arms up I was true now remember my counting is not grades we're gonna do another eight seven six more squats opening out the hips learning to engage the core formal four three two more one more get it and reps now turn the toes out wider stance more plie position exhale up inhale lower exhale now guys if it really moves you're thinking they're a bit kind of female focused they're not this one opens out your hips it's important that you can squat in a wide squat like this tomorrow inhale exhale drawing the belly button in growing the navel in one more and hold good we're gonna match the feet with a one two three straight leg kick on the fourth one two three straight leg kick this warms up the hamstrings releases tension in the hamstrings if you've been sat down for most of the day so you come back to work we've been working out computer the muscles in the back of your legs are gonna be really tight so just gonna make sure we warm them up release them four more three two more one more and redskin much of heat okay gonna lift the knees up I'm gonna draw your arms by your sides and take a seat a little wider so eight seven six five four more four three two one and rest come down to the floor or your mat let me show you this one sideways step forward with your right leg first hands on the thigh push your hip flexor forward and take the hands to the floor hold feeling the stretch in the hip flexor then we'll the hands back lift your toes bring your chest with your thighs feel that stretch in the hamstring with the hands forwards hold that stretch and then extend the leg back lift the toe now if this is a struggle for you lift that foot up and just place it for the whole and then bend the leg back into the hip flexor stretch back into the hamstring stretch hold it here now if you do get interrupted by be chosen tonight listen awake and you have to go we're running up and down the stairs I know a couple of participants did last week then hey you're getting a bit of a cardio workout too so that's all fine okay release come on to your knees okay sideways on hands are forward you're gonna walk back hold stretch those thighs and forward and against we're still warming up if you just join me just join this warm up exhale back inhale forward twice more exhale inhale loved one exhale hold inhale lovely change legs okay hands to floor if you can if you can't play some healthier some people I know bit more flexible than others so this might feel a bit struggle but I would like you to push your hip flexor forward keep your front foot really flat stretch your hip flexor then you're gonna strain the leg pushing the hips back lift the toe if you can't get the leg streaks your hamstrings are tight lift the foot up and glazed it further forward be careful you don't round your shoulders here stretch that hamstring and then again one more hip flexor stretch and then hamstring stretch and then one more clip flexistretch back to that hand stretch hamstring stretch feeling that stretch all right down to the back of the leg come up step knees back step forward come up to standing first okay are you ready we're gonna start out with a couple of standing moves cuz hey we have to strengthen our core standing because it's more functional and in everyday life you're bending you're lifting up your children you're lifting up your babies are lifting up your toddlers okay and you're putting back down to the floor so you're doing a lot of functional movements so we need to replicate that with these exercises you're gonna feel them right here in the core make sure you engage and breathe okay in the right place as in your exhale and I'll cue you and tell you when to do that and inhale to in the right place okay so start with your arms by the sides you're gonna exhale as you lift your knee and you're just gonna crunch it over slightly now remember this is in fact a no crunch no sit-up workout so when I said crunch to spend what it mean it just curl it forward and you're just gonna turn the waist so it's like turning the waist I'm gonna eight more you're gonna pull the arms right down to the knee four more and again next set we're gonna do another 15 on each leg turn the waist draw the arms right down oh I've lost half inch again I need somebody here counting six molar for MA – ma one more and again next set keep it going or have a little pause ten more remember to turn that waist draw the belly button in and bring that chest towards the knee four more four three Jamar one more and hold arms up we're going into the pike keep your leg straight on this one lift lift lift and lift so you lift the leg bring the hands down towards the leg if you want to make it easier just take a single arm over over over like you're swimming over over over or both hands show you this from the side you should be getting out of breath here lift the leg a little higher you can do it bring that chest towards the thighs eight more former Schumer has attention what more unrest mini-break braggart drag gravity grab a drink of water here put my teeth bucket I'll get my words out and make Rick think of watching if you need one otherwise you're going straight into the next one now you'll fill this right here through the waste okay so it has by the ears I'll lift the knee right knee up and bring the elbow down towards the ankle for more slow good now we're gonna speed it up double time make sure you get that turn in the waist okay twelve of these if you want to take it slow a dude form aa change legs so slow on the left over and back over and back make sure your hips are facing forwards ready double time double time I love this one really trims the waist we scopes the side of your waist who ate more make sure you tap that foot back dread knee to the floor four more three two one and rest okay arms out turn the toes hold it here you're gonna PA lift the leg right leg please starting with the repetitions on the right leg plie make sure your chest is lifted looking up towards the ceiling lift the leg up towards a hand plie down so this is cardio cool it's quite a few of you tonight have you got 15 on this workout which is great two more ready change legs so plie up make sure the feet are turned out comes back take a drink whenever you need one of water nothing stronger for more protein shakes okay – MA or MA one more set change legs take a break if you need one my early postnatal Mama's lift that leg but keep a movement slightly higher so you've got less range of movement eight more keep those toes turned out sink deep into that plie and lift that leg two more change legs exhales you coming up inhale as you lower form of two more one more and rest we're coming to the floor so onto the floor we're gonna lie on your right side okay then rest on your forearm rest on your knees version one at the side plank you're gonna lift your body up one on top of the other and lift the hips bring the shoulder in hold it here up lower easiest version early postnatal stick with this more challenging top leg straight more challenging still both legs straight lift lower so this is the hardest version not so great if you just had a baby you just had a baby okay knee needs have been six weeks postnatal ideally to be doing this workout if you're less than that you know what it's okay because we're moving we're exercising as long as everything's been okay with you and nobody's told you that you can't exercise two more one more an arrest we'll do the other side in a minute before you're gonna line your back okay hold it here say the legs up knees bent to 90 degrees I need that 90 degree angle knees above the hips flex the feet single Hale toes so heel toes feel tops even big little day you want to exhale inhale now you need to give your back flat if it's curling up off the floor okay just when you take your leg down halfway okay you need to keep that back imprinted into the floor for more these so this is the easier version slightly more challenging taking the foot all the way down to the floor but only if your back remains flat you're drawing that belly button right in your navel in keeping tension across the abdominals here last four three two ma keep going one more and hold hug the knees to the chest give it a stretch if you want to join me on the more challenging version now you can otherwise stick with that basic version so basic version again toe tap it out heel tapping down to the floor keep your heel close to your bottom if you want to make it easier by keeping the knees above the hips now to make it harder both heels exhale inhale if you want to make even more challenging you'll take your heels further away from your bottom okay but only if you can keep your back flat to the floor got eight more seven this is the challenging version this is the easier version but when I show you all the different versions that's what I lose count so you'll have to bear with me then you got four more if you doing single version four more each leg four more four cuz I'm doing the double version that makes sense two more one more good and hold hug the knees just to give it back a stretch well done you drink fantastic okay so nice bed to the floor at sorry knees bent feet to the floor okay gonna love this one I'm gonna strengthen the glutes the bottom remember it's all part of the core everything's a system okay interconnected so go to strengthen those glutes so that they can fire up in the right kinetic chain when you're walking or running or jogging remember no running early days post late we'll just get that course strung again okay you ready squeeze your glutes tilt tuck your pelvis and push your tailbone or we're nuts Oh tailbone in the base of the spine squeeze the glutes exhale lift up and then look more challenging version lift that left of the floor kick lower kick lower kick low really lift those hips not too high that you arch your back but enough so you can really feel it in the glutes sing a more basic version so the easier version squeeze your glutes and keep your feet on the floor we've got eight of these four more two more one more hold it here now if you're on a single leg you're gonna pulse pulse pulse with your left leg in the air or your right leg doesn't matter which because we'll be switching anyway but you've got a pulse squeeze and clench those glutes four more and rest haughty here and squeeze both feet on the floor if you did the single leg version there and just hold really feeling it kicking into those glutes or can feel it and then you're gonna lift that other foot off the floor for the more challenging version pulse pulse so this is the more challenging version otherwise be on the floor squeeze the glutes exhale on each pulse so four three two one and lower to the floor excellent okay soles of the feet together knees out this one okay you're gonna curl up so you want to think of a curl from the abdominals interlace the fingers place them behind the back of the head elbows back exhale lift here inhale lower I don't want you to come up any about here so that's about an inch two inches off the floor the shoulders exhale in how I'm doing here is keeping my elbows right back I'm looking up towards the ceiling and my gaze just sort of fold up goes along the ceiling all right but I discern II don't put my head up so you don't want to be doing that or bringing the neck towards the chest inhale up exhale up have you got that breathing right so remember exhale up inhale lower now you're gonna come up here and pause elbows right back I'm gonna pulse from the apps right here for eight seven six five four so the shoulders are lifted do not pull on your neck keep your head back keep the shoulders squeeze together try and resist gravity and elbows back how are we doing eight more can you feel it right here beware of your tummy's doming up you don't want that so just try not to lift as high but you want to exhale as you do each pulse lift four four three two one and lower excellent work okay roll back onto your side I haven't forgotten them I'm gonna do our other side right here the obliques so come back in for that side plank three versions version one the easier version resting on your forearm bring your shoulder in lift the hips up off the floor pushing into your knees 90 degree angle at the knee lift lower and you're lifting from the side of the waist here working these obliques you drink such a good job tonight okay so stick with me now going to sit on the sofa four more three more challenging version top leg straight to MA one more going you can do that even more challenging version both legs straight I'm going back to easy version we've got one more set lifting the hips pushing into the knees now do be aware that this will also work your shoulder a little bit but predominantly you want to feel it right here through the obliques last four four three two more one more and rest Eckstrom roll back onto your back this time okay bend the knees lift the feet off the floor this one works the lower part of the ABS okay so just below the navel you're gonna take a little lift from the hip okay to make this more challenging take your legs straight now be careful here you don't want to be swinging the legs or swinging the knees it's a very small lift from the hips okay really small and you want to draw your bellybutton in get that tension across the lower part of the abdominals exhale on each lift whoo four more more challenging version one more hold it here now either legs extended or legs bent either way gonna slowly take the legs across to the right back to the center over to the left pause back to the center exhale inhale exhale inhale and again exhale inhale want to really feel it through the waist hey it's up to summon our got to get the swimwear on feel body confident it's about four or five weeks to the end of July two more over to the reins with this one make sure you're not collapsing the legs over you're doing this with control one more hold it here back to the reverse curl really easy shoulders into the floor eight more four more so remember you're lifting hips exhale to lift two more challenging version legs into the air like that eight of these seven six side make sure working from that lower part of the abdominals let's count again but more and Rask it'll roll over right over onto your stomach lying right down I remember we got awake all this good stuff around here your back okay it's all part of your core okay so gonna extend your arms straight up not here that's too easy arms right up drop the head lift the leg as if you want a more challenging version or keep the legs on the floor putting the toes keep the legs really straight you're gonna lift and lower as you lift bring your elbows to your ribs keep head down lift and lower working the lower back strengthening all the muscles there if you do have a back problem keep this nice and low alright or sit this one out otherwise this one really helps strengthen your back as well is the deep muscles of the core really important to do we're gonna lift my legs for the more challenging version bring my feet on your food keep your leg straight last fall okay mono and hold okay we're going to get into the core exercise now so you're gonna come up onto all fours hold it here lift the right arm then the left arm this is just super easy so if you already postnatal you're gonna stick with this remember your knees are directly underneath your hips you're extending your arm by your ear and you just say exhale inhale when I say super easy though if you haven't exercised for a long time all right you're just beginning to strengthen your core muscles again because it's really important for everyday life to have a strong core your function and move a lot better all right this could feel challenging make sure you drew on your belly button up towards a parallel point of your spine okay Jumma one more and hold now either stick with that version or come with a challenging version we're going to extend the opposite arm out as you extend that the utter the opposite leg out as you extend the arm exhale inhale when nearly there guys see them brilliantly really nearly there four more now just add a slight curl bringing your chest towards your knee we're doing another set you know when I say four more you know I never mean that seven six five I have to count out loud cuz it just keeps me remembering how many more we got left to do one more I'm sure I did one on the whole Anneliese other side extend that left arm extend the right leg holding here then bring the foot in hand towards your shoulder knee towards your elbow go on you can get me right up the elbow and bring that chest towards the knee you exhale as you reach inhale exhale you're gonna do eight more four more Jamar one more and rest straight down at your tummy arms out we're gonna swim and lift the legs if you can other way to keep them a little closer to the floor okay so lift one arm in the other and then flutter kick the legs at the same time keep the head down don't cream in there cup okay let's go this is great one to the back nearly there but when we move up to here and then a great stretch okay so 15 keep muttering well lift the chest a little higher ain't no – okay early postnatal you're just gonna come onto all fours you're gonna exhale lift the belly button ah inhale and relax it down exhale keeping the back flat inhale more advanced than edit post a filter if you had your baby sometime again and you've been doing some core work I'm gonna come with me you're gonna rest on your forearms touch your toes under lift up onto your knees back is flat you're gonna take your hips to the right then bring them back to the center then take them to the left exhale great one for the waist inhale if you have a die stasis recti stick with the version where you're on all fours I just showed you before otherwise Sydney now dad's or any men that have gay Crouch this session tonight you can do a full plant and then drop the hips to each side stay resting on your forearms exhale as you drop your hips inhale bring it back to the center four more three two this is the challenging version shouldn't fill in your back one market drawing the belly button up and rest onto your knees or the hands into the knees and come into the back stretch well done you did a great job so we're gonna stretch now go make me sweat right okay so extend the arms take the forehead to the floor make sure the bottom is into Hills at the feet and you want to exploit extend the arms you also want to make sure your tailbone right here is aware and up so that you're stretching your spine we want to decompress all the discs here in the spine so that you can line them here again Co really helps and backache this particular stretch Child's Pose is it lovely yoga stretch catheter and then just come take a seat and take the soles of the feet together hooding here I'm just gonna rock side to side easing out the hips I really hope you enjoyed tonight's workout thirteen minutes goes so quickly but I always like to keep it to thirty minutes because I know how busy you are so I just think just gain these exercises done in half an hour good quality a good quality workout good-quality exercises focusing on your technique is just so more super efficient than working out for an hour with poor technique so stick with me each week and I'll make sure that you're doing the exercises correctly so just easing out the hip flexors and rest okay so you're just gonna take one foot over one knee I'm gonna take my left foot over my rainy here I'm gonna place okay my right hand just on the outside of the left knee here okay and then I'm just gonna look over my left shoulder around behind me just to feel that stretch in the glutes okay if you have a diastasis recti you want to minimize this move so you just want to bring the movement back a little you don't wanna be going too far just to about here okay and rest jin-sang hand on the side of the knee says the opposite hand to the opposite opposite leg and then look over the same shoulder as the knee really really good stretch all right through the glutes right through the side of the waist and release last stretch leg straight out take your foot place it in the inner thigh and he'll reach the arms up exhale take the hands underneath your car show this from the side bring your chest down towards your thigh stretch what we call the QL muscle it's just to the side of the spine that muscle is often very tight on a lot of people so let's just work on stretching that and lengthening it back again release change over taking your purchased inside your leg here reaching our exhale take the hand's underneath the car bring your chest across so there rather than your chest being pointing straight down you're just bringing your chest across inhale and release and you are there excellent effort sir in fact

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