Fitness Expert Estelle Mathews shows new mums how to tone up the legs in the comfort of their own home.
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Estella Mathews: Hi there, I am Estella Mathews Welcome to my 10 minute workout program. Toning the leg muscles, which, of course, will then have a great effect on everyday life. You will be much better at coping and taking the kids to school and back and also being able to carry those heavy bags shopping on the way back from the supermarket. So, needing to get strength in the legs and in the back of the legs before you do that you need to warm-up when you have get straightened to this workout and try keep it up once twice a week. Now then let's get going, so what we are going to do first of all is make sure our quadriceps are really warm. So you lift up one leg, heel into the bottom, bend the knees, that's it and if you need a bit of support, just grab onto a piece of furniture front. Hey, then onto the other side, keep yourself plenty of time to get thorough quadriceps stretch there, heel into the bottom, the knee go straight down towards the floor, that's it. Calves and hamstrings, just shift around and take the heel down, you press the weight back over the supporting leg, take the hands on the leg, you will feel the stretch all the way through the calf and up in to the hamstring in fact if you take it a little bit deeper you will feel the deepest stretch. Hold it there, its good to stay there for about 20 seconds, that's it, pulling that front foot up towards you. Good, now turning around to the other side, sit back into and get comfortable, that's it. I am going to be doing some pretty thorough squat for lunges and so you prepare your legs for the action. Remembering to bring those toes in towards you, feel the stretch all the way up to back of this leg. Right, when you feel you are done enough make sure it's a thorough stretch just shake the legs out, hip flexors, if we turn one way you lift the arms up in the air, feet are parallel, must make sure that pointing forwards, squeeze the heel back then you lift up, look up towards the hands and squeeze back down. Let's repeat those, lift up heel down and lift up, heel down. Hey, just bend the back knee while with it as preparation for the lunges, don't go too far down, hold it there, you might feel slight shake in that back leg, don't worry, it's a healthy sign, shake the legs out coming around to the other side of the hip flexor you lift up, reach towards the hands, squeeze back hands coming towards the waist, lovely, reach up and sit back. Try not to kind of make it a collapse, it's got to be a squeeze back to get the heel back into the ground and lift up and heel down. A couple of more times - lift up and heel back. Once more lift up, give its real energy even though its stretched and then bend the back knee down, again preparation for your lunges, knee doesn't need to go down too far that will happen in a moment and if you feel like it will now wait for few minutes and you will be begging me to get on those lunges okay and shake it out hands as well. Now probably good idea is to bit of upper body warm-up before you go into these but lets get on with the legs, so feet parallel, shoulder width apart or hip width which ever way you like to measure it and beginning to squat, we just going to take the knees over the toes and reach the hands forward gives you a counterbalance for those hands forward, keeping - that's brilliant if you want to plunge them in agony you can, take it forward 2, 3, 4, lift up; 2, 3, 4, and as you feel the legs warm-up you can go bit deeper. Lift in, 2, 3, 4, and breathe through it, feeling it at the right places, 1, 2, 3, speeding out down on 1, 2 lift up 2 good, just check your feet are parallel because you don't want to turn out yet that will come in a minute, make sure it's a full turnout when we do sort of those knees were correctly, good down and down, up, up, down, down, up couple of more sets, that's warm and that's too now that I am going to get you stay down there press the hands and we pulse, best off the weight right over the heels here
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