Hi. I'm Denise Austin,
and welcome to your stretch and tone workout.
These are easy stretches that you could do every single day.
We'll stretch the muscles to keep them nice and flexible,
and we'll strengthen and tone the muscles, all at the same time.
This is a fabulous 10-minute workout that you could do each and every day.
Easy enough on the body that you can do it.
At anytime you feel tired, just stop, relax,
rewind and try it again.
Just do what you can.
I'm proud of you. And let's get started.
Let's begin with a good, deep breath, bringing in the oxygen
and releasing any stress you may have.
And now let's loosen up through the shoulders.
No more tension in your shoulders.
Lift up and around.
This is so good for your body.
Great for circulation.
That's it.
Stand up and do these easy exercises.
You can do 'em. That's it.
Circulation is what helps heal the body.
OK, and bring it all the way back.
Open up the chest.
Great for circulation.
Great for good posture.
Improving your posture. That's it.
Two more. Last one. And release.
Now let's work side to side.
Reach out.
This is a great stretch for the hips,
the thighs, as well as your waistline.
That's it.
Beautiful.
Just do what you can.
Thinking about good posture.
Roll your abs in.
Feel as though you're zipping up your abs.
That's it. Wonderful. We have two more.
Just reach, last one, and both arms now.
Just in a circular motion.
Great stretch.
Great warm up.
Just reach side to side.
Feel your body flowing.
That's it.
Nice and smooth.
No jerking.
It's a nice routine.
Easy on your joints.
You got two more. Just reach.
Last one.
Great.
Let's stretch to the side and other side.
Stretch it out.
Great. Feel the reach.
Feel the lengthening through the spine.
That's it.
And release.
And now slowly come a little forward.
We're going to bend the knees to protect the back.
Now going to circle our hips all the way around.
Good range of motion in your hips and your thighs.
That's it. Great for healthy hips.
Keeping us strong, functional, to move nicely.
That's it.
With flexibility. And switch sides. Go all the way around,
pulling your abs as you pull your hips forward.
That's it.
Last one.
Wonderful. And stand up nice and tall.
Inhale and exhale.
Now open up the chest. Hold your back.
Open up and really feel the stretch.
This is so good for posture.
Opening up through the chest area and release.
And now diagonally lift up.
That's a diagonal. Feel the stretch
through the chest.
All to improve our posture.
And to the other side. Feel it. Open it up.
Oh, it feels so good.
Great.
And now let's stretch through the shoulders.
If you can, bring your arm across.
Hold it.
You should feel a great a stretch in the back,
here in the shoulder blades.
No more tension.
That's it. Now to the other side.
Ah, feels great.
And now slowly bring your knees to your chest as well as you can.
Even if they're touching a little off the floor,
that's great, too.
Thinking about good posture, zip up those abs. That's it.
Pull the abs up and in.
The more you practice that, the better,
naturally, it will stay up in your tummy.
That's it.
Pull your chest open.
Shoulder blades back and down.
Wonderful.
Hold it right here.
You got one more.
And now stretch it forward.
Stretch the hamstring.
The toe comes up.
You're feeling the stretch in the back of your thighs.
Your hands are on your thighs for support.
Feel the stretch through the hamstrings.
Hold that stretch.
You can do it.
That's it. Ah, it feels so good.
And now it's time to stretch the hamstrings
and the back of our legs, the calf muscles,
the gastrocnemius. That's it. That's the lower leg.
Hold that stretch.
Feel it all the way through the legs.
Wonderful.
And to the other side.
Stretch your calf muscles.
Hold the stretch.
Pull your abs in. Can you feel that?
Oh, I feel so good.
And now slowly lift
your chest forward and stretch through the inner thighs.
That's it. Can you feel that?
And to the other side.
Stretch inside your legs.
Oh, feels so good.
And now let's move side to side.
Let's tone a little of those abs.
There you go. You can do it.
Pull your abdominals in, flatten that belly. That's it.
Good. Move your body side to side.
Excellent exercise for the waistline, for your hips.
Keeps your abdominals strong.
That's it. We got two more.
Last one.
Okay.
And let's move to the side now.
Bring one leg in front and slowly go a little lower.
We're now stretching through the hip flexors.
So important because we sit for so long.
We need to open up through the hip flexors.
Stretch the quadriceps.
Can you balance yourself?
If not, use the wall or a chair.
That's okay.
And to the other side.
This also tones your leg muscles.
Keeps them strong. Pull your tummy in and squeeze your bottom here.
Tighten up that tushy right now.
Then you'll feel a better stretch in the front body.
Hold that stretch.
Wonderful. That's it.
And let's reach up and overhead now.
Use your thigh muscles. Reach up.
That's great.
Really reach, giving vertebrae some space.
Each one keeping your spine healthy.
Keep it strong.
And stretch out that body.
Feel good.
Flexibility takes regularity,
so do it often.
Stretch every day if you can. Feels so good.
Got two more.
Last one.
Let's twist it out to the side and to the other side.
You got it. Stretch.
Beautiful toning of the legs,
the waistline.
And stretch it out.
That's it.
We have two more.
Stretch. All the way.
That's it. Now step side to side.
Think about good posture.
Your back is strong and straight.
You reach your arms over your head.
If not, just step side to side.
That's it.
Just flow the arms.
Feeling good through the whole body.
That's it.
Keep moving.
That's the whole goal.
Every day.
Move at home.
I'm here for you.
To exercise. That's it.
Feel better.
Exercise gives you energy.
It boosts your immune system.
Keeps you feeling good.
And let's bring your elbows up.
Let's do a little hip lift.
That's it. Heel toward the buttocks.
And do a little bicep curl. That's it.
Good. Just do what you can.
Got a couple more of these exercises.
That's it.
Two more. Last one.
OK, take a deep breath.
Inhale and exhale.
Bring your legs together.
Stand up
nice and tall.
And bend the waistline if you can.
That's it. Great for your spine.
And to the other side.
Stretch it out.
Feeling great. Stretch.
Oh, it feels wonderful to stretch that body.
One more stretch to the side
and to the other side.
That's it. Great stretch.
And now slowly come all the way down, stretching out your spine.
Placing your hands on your thighs, flatten your back.
That's it.
Now pull your tummy up and in and round
the small of the back. You're really stretching the low back.
And release.
Let's do an inhale here.
And now round the back.
Really stretch.
Exhale. Belly button
up and in toward your spine.
Tighten up that ab exercise.
And release.
One more time.
Stretch your low back.
So good for your spine.
It's your lifeline.
Keep it healthy.
Last one. Come all the way up.
Beautiful.
And now slowly release any tension out of your neck and shoulders.
You can do it.
You are worth it.
You deserve to look and feel your very best.
That's why I want you to exercise with me each and every day if you can.
This routine, stretching and toning.
Now it's time to turn your legs out like a plié.
And try to go down a little bit and back up just a little. Back is strong
and straight.
Hands right here.
Work through your inner thighs.
That's it.
Got two more.
Last one.
And release.
Take a nice deep breath together.
Inhale and exhale.
You did a great job.
And anytime you like to do this over,
just rewind and begin. Just stick with it because you are worth it.
See you next time.