Hindi lang emotional strength ang kailangan ng mga mommy, kung hindi physical strength din! Kaya naghanda si Maricar De Mesa ng workout routine para sa mga mommy!
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00:00 We know, we know, Mommies, that since we are the reign of multitasking,
00:05 we often do housework, taking care of our kids, and many more.
00:11 And of course, Mars, you know those activities cause a constant strain on our backs.
00:15 So we're going to strengthen our backs with the workout that Mars Maricar will teach us here in...
00:22 Push Mo' Mars!
00:24 Mars, this workout is so perfect for you.
00:27 Because when I got a bone test and got a pedicure, my back and shoulder pain was so bad.
00:34 Me, now, every now and then, my back hurts.
00:38 Actually, especially if it's a bone test, it's so hard.
00:40 So like me, I had a back problem even before my pregnancy.
00:45 I had to go through therapies and then I had to attend prenatal yoga, prenatal pilates.
00:51 I was living abroad.
00:53 I was really putting in effort because it's a different level.
00:56 The more you put in effort, the more it hurts.
01:00 It's down to your legs.
01:02 So, until I gave birth, the load was much lower.
01:07 Because you have to carry loads, you have to multitask.
01:11 So, what's really important is to have a very strong back.
01:15 How do you have or how do you get a strong back?
01:18 You should have a very strong core.
01:20 So that it will support your spine.
01:25 So, my therapists and doctor taught me a few exercises that we can do.
01:30 And stretching to avoid back pain and to have a strong core so that our back won't hurt.
01:37 Nice!
01:38 We all want that.
01:39 Love it!
01:40 Yes!
01:40 Okay, here it is.
01:41 Yoga mat.
01:42 We have a yoga mat.
01:43 Yes!
01:44 We have a yoga mat.
01:44 Moms, you can use this yoga mat on your bed.
01:47 You can do this at home.
01:50 Okay, the technique is, we'll lie down.
01:53 Always lie flat on your back.
01:55 Flat, okay.
01:56 Always flat on your back.
01:58 Okay?
01:58 This is the basic one.
01:59 While you're still awake, let's stretch.
02:03 No, you hug the back.
02:05 Okay.
02:06 There.
02:07 We'll do it like a Mars.
02:09 Give it maybe 8 to 10 seconds each side.
02:13 This is a very good stretch for your lower back.
02:16 Yes.
02:17 Very good.
02:17 And also for your hamstrings and your glutes.
02:21 And then, a few seconds again, and then you can do it at the same time.
02:24 There.
02:26 And then, if you want to go a little more advanced,
02:29 let's do cycling.
02:31 Oh, we want that.
02:32 Yes.
02:33 Low core.
02:33 Low core.
02:34 Yes.
02:35 Make sure your back is flat.
02:36 Yes, no arch on your back.
02:39 If not, it will hurt.
02:41 And if you want to go a little more advanced,
02:43 let's lift your heads.
02:45 Okay, lower your legs.
02:47 It's like you're doing crunches.
02:48 Okay.
02:49 Forward.
02:50 Like that.
02:51 Lift.
02:51 And then cycling.
02:52 And then cycling.
02:54 By doing this, you're also doing mild, low-impact cardio.
02:57 Okay.
02:58 And strengthening your core.
03:00 A few adjustments, but it has an impact.
03:03 Yes.
03:03 If you can't do it, you can relax more.
03:05 Just lower your...
03:07 I'll lower my legs.
03:09 Okay.
03:09 And then, when you're done, that's your warm-up.
03:11 The next thing you can do is plank.
03:14 Okay.
03:14 We all know this.
03:15 This is our favorite, Mars.
03:17 Okay.
03:18 Camille, a demo.
03:19 It's easy for me to show them my plank.
03:21 Go.
03:22 Mars, you can do it.
03:24 Okay.
03:24 You're a changed person now.
03:26 Should I do an elbow?
03:27 Elbow?
03:27 Where is it more comfortable?
03:28 The whole.
03:29 You're not a beginner.
03:30 Yeah.
03:31 That's the most...
03:32 But the elbow is slightly pulled.
03:34 Yes, and make sure your back is stretched.
03:36 A little lower.
03:37 And then, tighten your core.
03:39 There.
03:40 Because if you're in the wrong position,
03:41 your back won't hurt.
03:43 Correct.
03:44 Yes.
03:45 So, do maybe start with 20 seconds, 30 seconds.
03:48 Don't push.
03:49 Yes.
03:50 Warm up.
03:51 The one minute.
03:51 Yes.
03:52 If you can do it faster, you can do elbows.
03:54 So, elbows.
03:55 This is the elbow.
03:56 Yes, elbows.
03:57 Yes.
03:58 There you go.
03:59 Straight, and then always look straight.
04:01 So, you're not doing it like this.
04:03 Okay.
04:04 And then, you can do sides.
04:05 Look, the cut is beautiful.
04:07 What's that?
04:08 [Cheers]
04:09 I saw you have triceps.
04:11 Nothing.
04:12 I saw it.
04:13 And then, you can also do side plank.
04:15 Okay, side plank.
04:16 This is hard.
04:17 This is a bit...
04:18 This is a bit of a struggle too.
04:20 Yes, it's a bit of a struggle.
04:21 You can do it with support.
04:22 You know that, you have support.
04:24 Your one leg, your medial leg.
04:25 This one?
04:26 Lower.
04:27 Yes, like that.
04:28 There.
04:29 And then, if you can do it...
04:30 Oh, this is a martial art.
04:32 Just one-on-one?
04:33 One-on-one.
04:34 Martial arts.
04:36 This is a martial art.
04:36 Just one-on-one?
04:37 Yes.
04:38 And then, if you can do it, you're stronger.
04:41 Like this, to Mars.
04:42 Yes, to LG.
04:43 Yes, Mars.
04:44 Mars.
04:45 Hi, you're Mars?
04:46 Yes.
04:47 Ia!
04:48 Ia!
04:49 You're here, Ia!
04:50 What's up?
04:51 Mars Ia, you left us today.
04:52 Mars!
04:53 Mars!
04:54 Don't forget to breathe, okay?
04:55 Yes, it's important.
04:56 Because when you do it, you're getting tired.
04:57 You'll feel it later.
04:58 You'll feel it later.
04:59 You'll feel it.
05:00 They're trying to get the form right.
05:02 Don't forget to breathe in and out and relax.
05:04 And don't force it if you can't do it.
05:07 Yes.
05:08 One step at a time, please.
05:09 Slowly, slowly, but surely.
05:10 And the best stretch is our child pose.
05:14 Okay.
05:15 This is very important.
05:17 Slightly wide.
05:18 Your knees should be equal to your shoulders.
05:23 And then, on fours, stretch forward and then move back and stretch.
05:29 I'm doing it, right?
05:30 It's so good.
05:31 It's so good.
05:32 This is so good.
05:33 This is so good, mommies.
05:34 Day and night, or even before we take a bath or before we sleep, we do this.
05:39 I might be able to sleep.
05:41 I'm relaxed.
05:42 Yes, that's relaxing.
05:44 You can stretch your back, your legs, your arms, your chest, your core.
05:50 And it's so relaxing.
05:52 It's so good.
05:53 There.
05:54 Wow.
05:58 It's so easy, right?
05:59 You'll feel it instantly.
06:03 Yes.
06:04 Whatever is tight.
06:05 You can do it for maybe eight to ten minutes each day when you wake up or before you sleep or shower.
06:11 That's enough.
06:12 Start from there.
06:13 And then maybe, slowly, we have small weights, we can do that at home.
06:18 We can do low-impact cardio because if you have back problems, it's hard to stand like that.
06:24 And you'll get heavy.
06:26 So low-impact, maybe cycling or walking around the house.
06:30 If we're confined inside the house, walking around the house.
06:34 Just always remind yourself to engage your core.
06:39 That's very important.
06:40 So there you go.
06:41 Thank you.
06:42 Thank you so much.
06:43 We feel better now.
06:46 We'll continue for a while and we'll get better.
06:49 Correct.
06:50 What we ate earlier.
06:51 Cake mug.
06:52 Cake mug, yes.
06:53 Thank you, Mars Maricar, for the great lecture.