00:00Okay, ito, alam mo naman natin, sobrang busy ng ating mga mommies.
00:04Kaya, minsan, nakakalimutan na yung oras sila para sa sarili.
00:08Pero ngayong araw, tutulungan po natin silang mas maging active at healthy kahit lang sa bahay lang.
00:16At para tutuluan ang mommies out there ng mga simple yet effective exercise that can reduce belly fats,
00:23makakasama natin si na-coach Michelangelo Villarueva at coach Cigeline.
00:30Yun, ang tari na pangalan, Cigeline. Tama ba yung pagpa-pronounce namin?
00:36Cigeline.
00:36Ah, Cigeline.
00:38Si coach Michelangelo at si coach Cigeline.
00:42Ano po ba yung ilang mga mabilisan at effective exercises?
00:46Kasi alam naman natin, busy ang mga mommies.
00:48Ang dami nilang ginagawa sa araw-araw.
00:50So, ito po yung six workouts na maaaring mga tulong, mabilis at effective na pang-loose ng belly fat.
00:57Ayan, demo na natin yan.
00:59Ayan muna po natin.
01:00Ready na?
01:01For first work, first, warm-up lang muna po tayo.
01:05So, start tayo sa head.
01:06Two, three.
01:07Okay, warm-up.
01:08Up and down ang head.
01:09Let's go up.
01:10One, two, three, four.
01:14Ay, yung mukha ko makulit.
01:16And then five na side.
01:18So, one, two, three, four.
01:24And then five.
01:25Then next natin, arm swings.
01:27Ayan, tatanggalin ko ito.
01:28Two, three.
01:30Ayan.
01:31Four.
01:32Nakakagising ito.
01:33Then five.
01:34Ang sarap kapag nasa-stretch.
01:36Then six.
01:36Okay, ganyan, ganyan.
01:38Two, three.
01:40Parang na-fair as in channel.
01:42Yes.
01:43It's a more fun way to stretch.
01:46Next.
01:47Leg swing.
01:47Front leg swing.
01:48One, two, three, four.
01:52Work on the balance.
01:53Then five.
01:54Next.
01:54Lateran switch.
01:55Medyo mahihirapan yung mga mamapaganda.
01:57So, pwede ito.
01:57Example kung nahihirapan sa balance.
01:59Pwede tayo humawak sa wall.
02:00Ayun.
02:01So, para additional balance lang.
02:03Kapag medyo may edad-edad na eh.
02:05Pwede na humawak kay Leslie.
02:06Hawa kami dalawa.
02:07Pwede na humawak kay partner.
02:09Ayan.
02:10And on the side.
02:10Tingnan mo.
02:11Ano to?
02:12Left na tayo.
02:12Ay, left na pala.
02:14Okay.
02:15Then, datarad.
02:16Okay.
02:17And right.
02:18Left.
02:18Four.
02:19Ten, ten.
02:19Ten.
02:22Keep up.
02:23Okay, kabila, kabila.
02:25Hawa kamay.
02:27Four.
02:27Ano mo yung mga women ngayon?
02:29Then five.
02:30Oh, anyan.
02:30Pag-info, pala ka sila sa legs.
02:32Saka sa core.
02:33So, this is a very good exercise for girls.
02:37This side.
02:38Taking out the legs.
02:39Other side.
02:40Taparad.
02:42Then five.
02:43And reverse.
02:43Kabog.
02:44One.
02:45Two.
02:46Ay, pabile.
02:47O, pag-anon.
02:48Four.
02:49Ten, ten, ten.
02:50Okay, you are welcome po tayo.
02:52So, start up po tayo sa workout.
02:53Hai!
02:54Di ba yun?
02:54Eto na.
02:54Warma pala.
02:55Warma pala.
02:56Warma pala.
02:57Napagod na akin na.
02:58Joke lang.
02:59First workout natin.
03:00So, lay down lang tayo sa floor.
03:01Okay.
03:02Ay, ga lang sa floor.
03:04So, gawa lang tayo ng triangle figure sa palm natin.
03:07Then, lalagay lang natin siya dito sa likod.
03:09Ah.
03:10So, kung support.
03:11O, kung glutes.
03:12Yes.
03:12Sa abs.
03:13Pili ko sa legs.
03:14Sa abs.
03:15Okay.
03:15So, first workout natin.
03:17Okay, lay down.
03:17Ilamang tagtanggalin yung aking lapel sa likod.
03:20Then, triangle.
03:21Lagay lang sa likod.
03:22Okay.
03:23Then, first workout natin yung flop your kicks.
03:25So, yung legs natin as much as possible straight lang.
03:28Then, yung legs, para lang tayo lumalangoy.
03:31So, yun lang.
03:31Okay.
03:32Uy, mahirap to ah.
03:34Kapag lalo na kapag mga bago pa.
03:3615 to 20 reps.
03:38So, ito yung beginner version.
03:39So, pagka example is madali na siya.
03:42Meron tayo yung mas advanced version.
03:43Which is, instead yung nakalay down tayo sa floor, galing dito, tataas lang natin yung palm.
03:50Okay.
03:50Okay.
03:51Ah, so, nakaganito na.
03:52Ito yung mas advanced version.
03:53Okay.
03:53Na flutter kicks.
03:55Ay, kaya.
03:57Kapiling.
03:59Okay.
04:00So, for next workout.
04:02So, same lang din.
04:03Nakaiga sa floor.
04:04Ibo-burn na yung legs ko dun.
04:05Oo nga.
04:06Tsaka yung anak ko, yung core ko.
04:07I can feel it.
04:08So, yung flutter kicks is single leg.
04:10So, alternate.
04:11So, ang leg raises naman is sabay.
04:13So, up ng legs.
04:14Sabay naman.
04:16Coach, nalala ko to sa cheer dancing team namin.
04:18Ito yung mga exercise na ginagawa.
04:22Ito yung mga favorite kong exercise.
04:2515 to 20 reps lang dahil.
04:27Kaya nga.
04:28Hindi ako makainin.
04:30Okay.
04:31After yung second workout.
04:33Next exercise natin is sit-ups.
04:36So, sa sit-ups, so, lay down lang tayo sa floor at ng arms.
04:42Kuwa lang tayo ng buwelo.
04:43Kuwa lang.
04:45Kuwa lang, dapat nasa core.
04:47Hindi sa ulo, hindi sa sore.
04:48So, dapat walang masakit sa neck.
04:49Yes.
04:50Dapat ang tensions na sa abs.
04:51Okay.
04:52Nasa abs lahat.
04:53So, let's do this 15 to 20 reps.
04:56Okay.
04:56Next naman.
04:57Next workout natin is plank.
04:59So, plank.
05:01Elbow plank.
05:03Elbow plank lang.
05:05Okay.
05:05So, as much as possible, dapat lahat ng tensions nasa abs.
05:08Dapat walang masakit sa lower back.
05:10So, sasakit.
05:11Strait din yung back.
05:11Straight yung back.
05:12At the same time, dapat.
05:14Nak-slouch tayo.
05:15Tama ba yung ano ko?
05:16Sakto.
05:17Dapat walang masakit sa lower back, ha?
05:19Dika.
05:20So, at least.
05:21Mag-wage.
05:2230 to 1 minute.
05:24Okay.
05:25Then, next workout natin, side plank.
05:27So, ganun dito.
05:28Ay, ito medyo hihirapan ako sa ganyan.
05:30Side plank.
05:30Favorite.
05:32Favorite mo yan!
05:32O, pang pag-ganda ito ng abs, girls.
05:35Ito, kapag gusto nyo magkalinya, ito talaga side plank.
05:38Side plank.
05:38Side plank.
05:39Ang favorite ko naman yung isa.
05:42Kawak sa hips, then taas ng hips.
05:45Diretso lang yung katawan.
05:47Sink.
05:48Relax your neck.
05:5030.
05:5130 to 1 minute.
05:53Okay.
05:53Then, for last workout, shoulder taps.
05:56Oh, ayan, nakaganun.
05:58Tama ba?
05:58So, shoulder taps.
06:00Kada pa lang.
06:01Okay.
06:02Then, top lang yung shoulders.
06:04So, 1.
06:05Oh, ganyan.
06:062.
06:10Oh.
06:10Okay.
06:13Oh, okay.
06:14Ano?
06:15Nakahinga ba tayo dun lahat?
06:18So, yun yung 6 workouts, ha?
06:19Then, for belly.
06:20Pero, yun yung mga gusto kong exercise na ginagawa.
06:23Kaso, medyo mas nakakapagod lang siya.
06:26Pero, kaya-kaya gawin to ng mga mommies.
06:28Oh, ilan lang yun pag everything nyo gawin.
06:30Ako, mas sexy talaga kayo.
06:32Mga ilang reps yan, dapat?
06:34Mga, sa reps ng first 3 workouts natin, 30 to 1 minute.
06:39Or, yung sa 3 to 6 workouts natin, 15 to 20 reps lang.
06:45So, mga mommies, mga girls, no?
06:48Konting workout lang yun if you do it everyday.
06:50You really see the result, diba?
06:51Yes, and kahit 10 minutes lang a day, pwede na.
06:54Ano?
06:55So, with that, maraming salamat po sa pagbibigay sa amin
06:58ng fitness tips coach,
07:00Sir Michael Angelo Villanueva
07:02at coach, Cygeline Villanueva.
07:04Thank you so much!
07:05Thank you so much!
07:05Thank you so much.
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