Fitness Instructor Estelle Matthews guides us through a simple stretch and tone 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 we're going to focus on stretch and tone. Just ten minutes of pure stretch and tone working. To start with standing and then we go onto the floor for stretches and more toning of the leg area. So first of all, just keep your feet parallel, weight equally on both feet and you don't need to sit, in fact it helps to be able to feel the tones. So hands above the side of your body, you move the right foot forward, stretch those toes along the floor, point and pull them back in. It's a feeling of resistance, especially on the back in. This comes from ballet exercise and it really works from toe, right up to the top to bottom, good. Next one is going to be a lift with a flexed foot and a point to touch the floor both in. Still get that dragging feeling on the way back so that you are working in contracting those muscles. Try it again, legs point, once more both sides, legs afoot, point, good. Finally flex, back to the first leg, you are lifting up and pull up into a leg extension, lift and low, your foot stays flexed. If you are finding balancing problem, you can grab a chair, grab a partner, really tightening the muscles in the perfect sense. This can be done really as you like. It really controls exercise that goes to those legs. One more, hold it up, really don't need to lift your leg very high, relax the rest of your body and let's try from the other side. You do wobble around a bit. Just grabbing onto something, you are still isolating working that leg. Flex the foot, lift and down. If you ever had a knee or leg injury, this is a very good way to build up the muscles in the quadriceps again. But of course, if you've been away from exercise for sometime, you really need to get the strength back into those legs and this is really the way to do it. If actually you can do it sitting down. And once more, hold it up there. Squeeze it out. Lower it, bend the knees, pick the hands down the knees around your back, tunes the chest, pull that stretch. You feel it stretches right the way through the back into the shoulders and the abdominal muscles are contracted. So coming up and release. After those quadricep exercises, you need to stretch outwards, lift the heel into the bottom, bend the supporting knee, take the arm out to the side for balance. And once more, you can hold to a piece of furniture or a partner to help you with your balance. Turn to the other side, here we go. Take your time, it doesn't need to be done to any set feet, you need to come up. We got to workout a deep stretch now. Step forward on the right foot, left leg behind you, hands down with that front foot and so stretch up the leg behind you, aiming to push that back heel in towards the floor, it won't go, it won't get there, that's the feeling, a stretched leg, hold it there. Now important, the upper body here, relax the body, shoulders dropped, the elbow should remain slightly soft. Then you can deconstruct further by taking the knee down gently to the floor. Don't let the knee touch the floor if you haven't got some spot, there you need either a towel or a mat or some cotton. So feel very comfortable here, then lift that toe, the toe comes out and point through, it's keeping the majority of the weight going forward. You will feel deep stretch here in that hamstring and you will feel all the way down the extended quadriceps. Feel that, alright, good. And pull back in, you come back up and go gradually and extend the other leg up. You make sure you got some support, good. Staying there, getting that position technically correct. Again remember not punching up, okay? The back should be long and head following on but do anything within that. Gently lowering the back knee as long as you got a nice support underneath it, carpet works absolutely fine. Point the toes after the back and sink a little further into that stretch. Always remembering that you can squeeze the bo