This sequence is really going to focus on the waist. After you've had a baby, it's really important – if you're going to do any waist work where you rotate – that you're really in control of your tummy muscles. So all the way throughout this sequence, we're going to really focus on making sure we're pulling the tummy in.
The first exercise is kind of two exercises in one. So we're going to focus on the upper body and the waist muscles. So if you come with me, we're going to go onto our hands and knees.
What we're going to do first of all is take one hand off the floor. So if you just take one hand off the floor and think about holding yourself nice and steady, your hands are in line with your shoulders, and your knees are in line with your hips.
You want to feel your inner core muscles – the pelvic floor and the deep abdominals – so just think about "stopping the wind, stopping the wee," pulling up through your center and holding. That's going to make sure that this tummy is all nicely drawn in.
Then you're going to take this hand underneath, and this is called "threading the needle." Now just watch this elbow, it's going to bend out to the side as the hand comes underneath. So we're going to bend underneath, looking over to the side, and then come back up. Also, when you do that, your head stays in line with your hand.
Here comes the waist bit. We're now going to turn, put the foot out in front, and lift up and look up at the ceiling. You're really lifting through your waist, but you're also going to check your tummy. So just put your hands on your tummy, just make sure everything here is drawn in. Then we're going to come down and do it again.
So now, all in one move: Upper-body focus, coming down, then lift up and really lift from your waist, come up, and push that hip away from the floor. Just make sure that you're pulling that tummy in again – remember, you can check it. And then come down, one more. Then lift up again, and then we're going to do it on the other side.
So now, thread the arm underneath, come down, and then lift up and out to the side. Lift up from your bottom rib, check your tummy if you need to, and down.
Then one more: Lower down, tummy pulled in all the time – remember to use that pelvic floor as well – and then lift up. If you find this gets easy, for a harder version take your foot back or take your foot up, if you want to really work into it a little bit harder.
For the next exercise, we're going to focus on the lower body, again by getting a bit of waist work in as well. So I'm going to put one leg forward, extend the other leg behind, and you're going to cross this leg behind the other one. There's your first level, with your knee on the floor. Again, you're just going to turn and rotate through your waist. Check your tummy again, make sure it's nicely pulled in.
For a harder version, you take the knee off the floor. You can really feel that in the legs. And then we're going to change to the other side.
So cross the leg behind and then lift up and rotate and twist – and if you want, lift that knee off the floor and just look up. Then just to finish it off, to make it even harder, you can reach up with that arm, really pull your tummy in. The longer you hold it, the harder it's going to be. And then you're done. Well done!