Original subtitles

'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.