All language subtitles for Body Love S01E05

'Body love.'

'Healthy workouts.'

'Wholesome meals.'

'And looks that will
make you happy.'

Hi, guys. And welcome to another
episode of Body Love with Harman.

Today, we are going
to talk about mummy tummy,

the tummy and the abdominal fat

that is usually accumulated
in all the mothers' stomachs,

especially postpartum.

So, I am going to tell you
some basic exercises

that you can build your core with

and strengthen your muscles.

It doesn't mean you can
reduce fat from the spot.

Spot reduction is not possible.

You don't decide where you will
reduce fat.

You decide where you build muscle.

Without wasting any time, let's get
started with the exercises.

The first exercise we are going
to do is leg lifts.

It works your core very well.

All you have to do is lie down.

Keep your legs straight.
We are going to lift the legs.

If you want, you can put your hands
right under your bottoms

so that you get a little support.

And we are going
to lift the legs right up.

You can keep the feet together
or a little apart.

Just make sure that the legs are
as straight as possible.

And then, you go down.

So, we do 10-12 of these.

We'll do 3-4 sets.

If you want to make it even
more challenging,

you lift your head and neck up,

squeeze in a little

and go in.

If you are a beginner and you feel
like you can't lift your legs

without bending them,

then instead of

trying to go in like this,

I'd suggest you only do this.

Take your knees in and out.

In and out.

If you can't keep the knees,

straight go in like this.

And out.

Leg raises help in toning
and strengthening

the muscles in your abdomen

and legs.

Out.

In.

Out.

The next exercise we are going
to do is toe touches.

For that, you have to lie down.

Keep your knees bent.

And now, we're going to go on both
the sides and touch the toes.

Like this.

It's going to work the entire core,
specially the obliques.

It relieves back pain,

strengthens your abs

and specifically
your oblique muscles.

Eleven. Twelve. Thirteen. Fourteen.

Fifteen. Sixteen. Seventeen.

Eighteen. Nineteen.

20-25 reps would be good.

If you feel it's hard
for you to keep the neck up,

you could even go in like this.

The next exercise we are going
to do is Russian Twist.

All you have to do is...

Well, this is how it's done.

But if you are a beginner,

keep your heels down

and pressed against the wall
so that you have balance.

And once you master the form,
you can always take them up.

I'll tell you the one
for the beginners first.

All you have to do is
go on the sides.

All you have to do is go here.

Twist from here.

The core twists.

It works in balancing your body

and strengthens your core,
obliques and spine.

12-15 reps is good for this.

Go faster.

We'll do 3-4 sets.

Once you feel like you've
got control of it,

you can lift the legs and go.

Two, three, four, five, six,

seven, eight, nine, ten,

eleven, twelve, thirteen,
fourteen, fifteen...

The next exercise we are going
to do is high planks.

And I'll also tell you
how to include

shoulder taps in the same exercise.

So, you go in the high plank
position like this.

You can hold the position.
Keep your core engaged.

Keep your spine neutral,
neck neutral, all in one line.

Hold this position.

High plank helps
to strengthen your core,

glutes, arms and shoulders.

The other exercise is that you do
shoulder taps with planks.

So, you go up like this.

Tap on the shoulder and come back.

Please look carefully. What I am
doing next is the wrong posture.

Never do this.

Don't move. Don't twist the body.

Now, you see how we do it.
Keep the body straight.

Control.

It may feel very challenging
in the beginning.

But you will get the hang of it.

We'll do 3-4 sets.

So, to begin with,
8 taps should be good.

This exercise helps reduce
lower back pain,

improves your posture

and also tightens your midsection.

So, these are some of the basic
and very simple effective exercises

So, make sure you are
exercising regularly

that you can do anytime at home

and building the core muscle if you
want to see six-pack abs.

or anywhere
to build your core muscles.

So, just as much as it is important

that you exercise regularly...

We spoke about spot reduction
and we discussed how important

it is to work out your entire body

and not just focus on one spot.

It is equally important
when it comes to food...

There are things we shouldn't eat.

For example, refined sugar.

When you want to lose your weight,

sugar is something
that really pulls you back.

I am going to give you two recipes
today. Chocolate Almond Hard Rocks.

And I am also going
to be making Chia Seed Pudding.

So, let's get started.

We'll take chia seeds in a bowl.

I'll add almond milk to it.

Just mix it up.

All the chia seeds should
be soaked in the milk.

Now, it's done. I'm going to keep it
in the fridge overnight.

I already had chia seeds
soaked in a bowl.

So, let's start.

We'll put chia seeds in it.

We'll layer some strawberries
and choco chips in it.

The next variation
we are doing is apple.

We'll add cinnamon powder to it.

My most favourite kiwis...

The other one can be blackberries
and banana.

This variation will be
chia seeds and pineapple.

So, our super tasty and healthy
Chia Seed Pudding is ready.

Chia seeds are high in Omega-3

and also a very excellent source
of fibre.

Keep it in the fridge overnight.

Now, we are going to make
Chocolate Almond Hard Rocks.

And I am using dark chocolate
for that.

Chocolate is everybody's
favourite, right?

I put the chocolate
to melt through double boiling.

As you can see,
the chocolate is melted.

Once you feel that the chocolate
is at room temperature,

add roasted almonds to it.

Coat all the almonds nicely.

Once it cools off,

we are going to place it
on butter paper.

We'll make small rocks of this.

Now, we're going to put this
in the fridge to set.

Chocolate Almond Hard Rocks
are ready.

This has no added sugar in it,

which makes it
even more healthier for you.

And I am sure it's going to keep you
on track with your diet,

managing your weight without having
to feel guilty about anything.

Today, I'll talk to you
about strength training.

It's also called weight training
or resistance training.

It is a form of physical activity,

where you train a muscle group

or many muscle groups together,

against any form of resistance.

Be it your own body,

or dumbbells, weights,

or any resistance band.

It is not just good for men
to build muscles.

It is also equally very important

for women to do strength training.

It improves your mood,
reduces anxiety,

improves your metabolism
considerably.

I'm going to be telling you simple
exercises that you can do at home,

and strength-train at home itself.

A lot of times, people think
that one can do strength training

only in the gym.

But that's not true.

Using just simple dumbbells

or even your body is enough
for you to do strength training.

So, let's get started.

The first exercise that I'm going
to do is shoulder press.

You can do 10-12 reps
of this exercise.

And we'll do 3-4 sets
of all the exercises.

To do this exercise, stand straight,
with your back straight.

Take a dumbbell in both the hands.

Take the weights up
in a controlled motion.

Exhale while
taking your hands up.

And inhale while you
bring them down.

This is a very good exercise
to build the shoulder muscle,

core muscles such as obliques,

transform abdominal muscles,

lower back and spinal stabilizers.

The second exercise that we're
going to do is called front squats.

Like I taught your squats earlier,

this is the same thing,
but we'll do it with dumbbells.

We'll rest the dumbbells on
the shoulder and do normal squats.

Make sure your core is engaged
all the time and you look in front.

You can do 10-12 reps
of this exercise.

Go at your own pace.

We'll do 3-4 sets.

In this exercise, you've to balance
the dumbbells on your shoulders.

Keep the wrist straight
and form a firm grip.

Then proceed with
regular squat execution.

Ten.

The dumbbell squat targets
the quadricep muscles

in the front of the thigh
and the glute muscles.

Thirteen.

The next exercise
that we'll do is bicep curl.

Start with taking both
the dumbbells in your hands.

Bring the dumbbells up
towards the chest,

curling the biceps.

Bring your hands back down,

and repeat the movement.

You can do 10-12 reps
of this exercise.

We'll do 3-4 sets.

Seven.

Eight.

It's a great exercise

that works the muscles
of the upper arm.

It's a great exercise
for seeing results

in strength and definition.

The next exercise
that we're going to do

is tricep extension.

To do this exercise,
we will bring one leg forward.

Lift the dumbbell above
the shoulder with both your hands.

Take a deep breath.

Take the hands down and exhale.

Bring the back up and inhale.

Overlap the dumbbell
with your hands.

After that,
keeping your elbows loose,

slowly bring the dumbbell
below your head.

Six.

Seven.

Eight.

If you're a beginner,

do it according
to your comfort zone.

12-15 reps of this exercise

and 3-4 sets are good.

The overhead tricep extension
is a strength move

that targets the back
of your upper arm

to help extend the elbow.

So, it's a very effective move.

Fourteen.

Fifteen.

The last exercise that we're
going to do is hamstring curl.

I'm going to be doing the deadlift.

There are two ways to do it.
You either bend your knees

or you don't bend your knees.

If you're a beginner, do ten reps.

Ten reps are enough.

And 3-4 sets are good.

Take both the hands to the toes
along with the dumbbell.

And by keeping the hands
in the same position, come back up.

This exercise targets glutes,
thighs and core muscles.

Improves posture

and also improves
lower body stability.

So, that was all
about strength training.

I hope you have enjoyed it.

Please do them at home.

All you need is dumbbells.

Give me sometime

Because I am going prep something
really interesting for you.

Let's get some proteins add.

You know, we all need toned bodies.

But how are toned bodies made?
Only with exercises?

No. Not really.

Yes, exercise is important.

Today, we did strength training
to build the muscle.

Now, what do you really need
after that? You need food.

Food which supports muscle growth
and muscle repair.

So, today, I'm going to be doing
with you a very high protein diet.

A high protein mean with chicken,

sautéed vegetables
and some mashed potatoes.

So, let's get started.

So, we're going to be
taking chicken breast.

We're taking chicken breast
because it contains more protein.

So, just slit down the chicken.

I'm making small slits
on the sides of the chicken.

You can used do it with a fork.

So that all the marinade
goes inside nicely.

For marination, I'm using olive oil.

We'll add in some paprika.

Salt.

Basil.

Pepper.

And some parsley,
again, if you have fresh.

Fresh obviously feels better,

but in case, you don't have it,
this is good.

Just mix it up.

Now, we'll pat-dry
the chicken nicely.

It's very important
to take off the excess water.

This is ready.
I'm going to put this in it.

And now, we're going
to keep it for about 20 minutes

before we start cooking.

To cook the chicken,
we'll take some olive oil.

If there's any marinade left,

you can always put it
on the chicken again.

Use any capsicum.

That's what I personally like.

Of course, you can add more
vegetables according to your choice.

But I prefer capsicum and onion.

For the vegetables, we'll take
some olive oil in another pan.

Once the pan is hot,
we'll add in onions.

We'll sauté the onions
until it turns golden.

And then we'll add in the capsicum.

I'll add some salt
into the vegetables.

Some pepper.

Chilli powder if you want.

Basil. That's it.

The chicken is ready.
Now, we'll start the plating.

I'm going to serve the vegetables
that we made.

Now, we're going to serve this
with mashed potatoes.

But you can always serve it
with rice or quinoa.

But it does taste great
with this one.