Maricar De Mesa, ibinunyag ang sikreto sa pagiging BUFF MOMMY! | Mars Pa More - video Dailymotion

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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!

Transcript

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.

02:34 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.

Maricar De Mesa, ibinunyag ang sikreto sa pagiging BUFF MOMMY! | Mars Pa More

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