So this first move is called a wide squat. When you do a wide squat, it changes the emphasis on the legs. It goes inner thigh and really into the bottom, so those are the two points we're really going to work in this position.
With your feet turned out in a wide squat position, you need to be able to feel your pelvic floor and your deep abdominal muscles. If you can't feel your pelvic floor, because it's harder to do in a wide position, just take your feet in a little bit and do it in a narrower squat. If you can feel your pelvic floor here, that's fantastic.
So to feel your pelvic floor, you "stop the wind, stop the wee," pulling through your center. Pull your tummy muscles in, and your bottom's going back down behind you. Then you're going to drop down a little bit lower, and again you check – pull up through your center.
Rock on your heels to get a little bit lower, and this is when you're going to really feel it in your inner thigh and in your bottom, and in your thighs as well. Then you push up through your thighs to come back up.
So we're going to go down a little way. Check: Find your pelvic floor, find your deep abdominals, "stop the wind, stop the wee," pull in through your center. Go down a little bit lower, find it again, make sure it's still there.
If you can – and this is the really hard bit – see if you can go even lower. Push with the heels and lift back up. The lower you go, the harder it is. So you just decide how low you want to go. Even only by doing these few repetitions, I'm already starting to feel it in my legs and in my bottom. Make sure you are too.
It's really important here that you keep the knees wide and out to the side. Make sure that they don't go over the toes, keeping that in line. Then if you can, go down a little bit lower, keeping the knees back, and then push with the heels to lift back up through. So that's our great lower-body workout.
Now we're going to come to the floor, so come down nice and carefully, come onto your knees. We're going to focus more on these all-important core muscles, these tummy muscles which you and I know we really need to work after having had a baby.
So we're going to come down onto the hands and knees. Often, you find yourself in this position as a mum. You might be having to do a quick nappy change on the floor. And often, we can strain our backs by holding these kinds of positions, and you really feel sore in your back.
So I want you to start thinking about holding what we call neutral line, which is with your tailbone slightly lifted, so your spine is long. This enables you to connect to those core muscles. When you do this [hunches her back], those muscles shut down. So you stick your bottom out – ever so slightly, not too big – and you shouldn't have a really big dip in your back, just a little, small dip, then connect to your core.
To challenge those muscles in this position, we're going to think about trying to take a hand and a knee off the floor. You have your hands in line with your shoulders, knees in line with your hips, you're looking down at the floor above your fingertips.
Slide your body weight forward into your right hand, then just gently pick your left hand off the floor. If you want to rotate your wrist, you can. Then, just for a slightly harder version, take your [right] knee off the floor. Then you'll really feel it in your core muscles.
Do that on the other side: Slide your weight slightly forward into your left hand. It's really important that your nose line is above your fingertips as you do this. Again, release that wrist, then take the opposite knee off the floor.
When you're doing this, you'll really feel it in your core muscles, right in here. But you must still pull in through that pelvic floor in order to feel it through your center. Then change again, one more.
It's about how long you can hold this for. That's what's going to make it harder: holding it for longer. The other little thing to think about is to make sure your back doesn't move. So imagine you're balancing a glass of water on your back as you're doing this, then you'll really start to feel that in your core.
To work the upper body, we're going to do an exercise which I call the dumb waiter. We're going to use some towels for this: You might want to put a towel underneath your knees to protect them, and another towel is going to go between your thighs. This works the inner thigh, just to hold you in position. As well, you're going to use your bottom, so you're going to tuck your tail underneath you and squeeze your bottom, and this stops you from wobbling around.
So you're going to use your inner thigh and your bottom just to hold you in place. Then to work the upper body, we're going to hold the hands in front like this, and this is called the dumb waiter. Keeping your elbows tucked into your side, part the hands, squeeze the shoulder blades together. Make sure your chin is in, imagine you're holding that grapefruit underneath your chin.
Walk in on your towel a bit to squeeze your inner thigh. Then just pull up through your pelvic floor again, and then you'll really feel the whole of your body working.
So we'll do that again. Part the hands, squeeze the shoulder blades in. Make sure you're squeezing that towel, tucking your tail. Then again, just find that pelvic floor as you really work into your back muscles as well, squeezing your shoulder blades together.
So we'll do that one more time: Part the hands, squeeze the shoulder blades in – so you're really working into your back muscles. Then just make sure you're squeezing in your tail, tucking your tail, and then just lifting your tummy in with your pelvic floor.
Now we're going to go into stretching out the body. We spend a lot of time sitting, and this stretch is really good to release tight muscles. You can do it whilst you are in a seated position, either on the floor or on a chair.
Just cross one leg over the other, then take the opposite arm across the thigh. As you draw that knee across, you'll feel a stretch going into your bottom, which is really important to do after doing those wide squats. Then just turn to the side.
Then you're going to do it on the other side. So cross the other leg over – make sure you're pulling this knee across – then just rotating around. It also gives you a lovely rotation through your back as well, so it's a nice stretch for your back too. And then you're done!