Fitness Instructor Estelle Matthews guides us through a simple low impact exercise routine which can easily be followed at home.
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Estelle Matthews: Hi there, I am Estelle Matthews. Welcome to my ten minute exercise program. Today I am joined by a group of models, who just like me find it very hard to squeeze in a workout. And I've got a ten minute program today, hope you'll join me. This is a mini workout to low impact. So if you are just getting back into exercise, this should be perfect. Let's get going. You ready? If you just first of all, warm up the shoulders. Take the shoulders up and over, right up to the ears. Take this like a big breather before we launch into this. And nothing in this program is going to be too stressful on the knee so let's just get started. We only got ten minutes. It's perfect to work through the body. Okay, coming up, turn over this way, forward. Take about eight reps here. Good, number four. And keep that neck relaxed. Couple of more, good. Now then if you take the hands up, shoulders and lift right up. You take it up here and lift up an over. So hands to shoulders, nice roll, roll the shoulders back and lift right up. Again, in to and up to. Now just if you want to get yourself a bit motivated and heart rate starting to come up, top, in and out, in, if you can't planted on the first time, no worry, okay keep going. Hands up to air, okay. Alright, now take the hands back and you push. The shoulder blades squeezed together, feel the shoulder blades come to nice and close so you will stretch perfectly and the arms will feel like no worry. And take this on a pose, you squeeze. If the weight should be back should be healed and the knees soft. Take another eight to one. Two, three, four, five, six, seven, eight, good, relax, just shake the hands out, now done. Now that let's see if we can just get the weight warm and moving. So out to the side and reach side to side to take it over and over and over and over. So it's an isolation you keep hips down with absolutely still, you don't involve the shoulders at all there. And speeding up once you suss that one over and over, good. Really relax into this, this is your warm up. That way. Now that you reach up, on goes body here. You curl well, the chin comes to the chest, the feet are still parallel and you are in curl. That was a slow motion, let's do another slow one this side. You lift and reach, bent those knees, take it around, and arm firm. Now up the feet, it goes like this, here we go, it's one, two, three, and four, it's one, two, three, and four, keep going, two, three, and four; one, two, three, four, and one, two, three, four: one, two, three, four, good, shake it out. Hips, remember while you are pregnant, we all have to be in this pelvic tilts, so they are still important now. Pelvic tilts help you warm up that pelvic region and help you firm up around the abdominals. So hands on the hips, then you take your feet parallel throughout this one. And to side to side first of all before we do this interim still. Side and down, side, down, side, down. And this is the one way if you got the children in the room while you are doing your workout, they are going to giggle. Don't make them join in. Hands feeding out side to side, really relax the hip so you won't see any children by the end. That's it, loose this up, help you when you are up and firm, lift two, three, four, five, six, seven. Now that's pelvic tilt. Take the hands over the quadriceps, stop at the thighs, relax your shoulders, and the hands with this, you can actually feel the muscle action in the legs, good. Now sent little spot, nothing too deep here. And you tuck under, three and four, release. Down, three, four and one, two, three, four, and squeeze down, three, four. You really have to feel that contraction and then you release it, the bottom can come right up. Once again, you tuck on this, two, three, four, and squeeze, then again squeeze them out, this is where the fun starts. Lift, two, three, four, feeling it in the abs as well, under and under and under. Let's just hold it down in a few attractive position,