if you're a woman who has two legs well then you need to do this quick
10 minute leg workout right now we're going to stretch
strengthen and tone your magnificent legs to make up for all of those times
that you haven't been using them i love this workout so much and you will
too it just feels so good and if you're a
woman over 50 who wants to look good and feel good click subscribe and ring
that bell for more videos created just for you
okay i'm excited let's get started
we're going to do 10 exercises for one minute each
followed by a five second break to readjust first up is all about the calves
calf stretches have three purposes one they keep our ankles flexible and
that helps prevent twists and injury two they keep our knees strong
because strong calf muscles actually protect our knees and number three
is when we have a defined calf it makes our legs
look a lot better in high heels and summer dresses
so take this at your own pace use a chair if you need help with your balance
enjoy the music and let go of anything that's worrying you
great job this exercise is going to lengthen
and tone our quadriceps and one of the reasons we stretch and strengthen our
quads is to protect our knees you can do the modified version on the
left hand side or you can follow along with me and
really practice your balance keep your back straight your abdominal
muscles held in and pull your heel in towards your
bottom and feel that stretch it feels so so
next up we're going to stretch our hamstrings with a dead lift
and our hamstrings are the back of our thighs and if you're not using your legs
the way they were meant to be used this is where we can accumulate a lot of
fat and cellulite around the back of our legs
and the great thing is that this doesn't feel like hard work
so there's no reason you can't do this every day keep your back straight
your core held in tight you can keep a bend in your knees
if you need and take the modified version on the left if it's more comfortable
you're feeling good
your body's all warmed up and now we're going to go into some lunges
and the best thing about lunges is that they build our muscle
and they're a really great stretching movement so if you can only choose
one exercise to tone those legs lunges are
it because we're using our quads our hamstrings our buttocks
our calves and our abdominal muscles they're kind of perfect
use a chair if you need help with your balance and then
practice lifting your hand off the chair and putting it back down again
you're doing an amazing job you should be so proud of yourself
wonderful switch sides and start working on the other leg
next up we're going to take those lunges to the side and we're going to open up
our hips and stretch the abductors take your arms
out to the front just to give you more of a challenge and
bring your foot slightly out to the front and stretch
your body into that lunge keep your hips facing forward and your
back straight and the wider the lunge that you do the
more challenging it's going to be so use the modified version on the left
if that's more comfortable for you just do the very best you can every bit
of effort you're putting in right now is going to reward your body for many
years to come
great job the next part of the workout is going to be on the floor
and we're going to start with bridges and bridges are excellent for toning
our legs particularly our glutes raise your torso
by contracting your glutes as tight as possible while you're pushing with your
heels that'll give you the very best results
and if you can learn to love these they'll really help you with reshaping
your legs you're doing such a great job at loving
your body why not follow it up with a commitment
to have a no guilt day no guilt for you whatsoever be kind to
yourself be kind to the people around you
and appreciate just how amazing you really are
next up we're going to do an inner thigh raise
lie on your side with your bottom leg straight and the other one
bent and lift the straight leg as high as possible
we're really isolating the abductor muscle on that
inner thigh this is great it's lengthening and
strengthening keep going you're doing such a great job
switch sides let's get back to that
feeling of guilt that so many of us experience every
single day and think about whether you're being
fair to yourself if you're still hanging on to guilt today
and as you move your body in this way can you make a decision to release
any guilt that may be dragging you down it's over
it's done and it's the right time to move on
next up we've got an amazing stretch that's going to work on our glutes our
hamstrings our abdominal muscles and it's going to help
open up our hip flexors super super important for women over 50.
take it slow and feel that beautiful stretch
as you lean into it keep your hips forward
your back straight and hold your core in and tighten those glutes
keep going because the benefits of increased flexibility are so huge
great job change sides
next up we're doing a very similar move to continue the work we're doing with
opening up our hips kneel on a pillow if you have sensitive
knees otherwise we're going to start in the kneeling position
and taking the left knee forward we're going to really stretch into that
take the time to appreciate just how good this feels
and the true beauty of your appearance has so much to do
with the flexibility of your muscles and the suppleness of your body
and not only can we appear more beautiful when we're exercising
it's a perfect opportunity to release all of that hurt
and pain that's stored inside of our body
keep going with this do it as often as possible and you'll start noticing the results
great job and i've left my favorite to last
so starting on your knees take one leg out and point your toe
and then gently bend to the side and touch the ground
or you can place your hands on your hips and just bend as far as you can
either way it's a magical stretch that's really lengthening and strengthening
our entire body and you absolutely deserve to be looked after
and that's what you're doing to your body right now
change sides so keep on
doing what you do you are amazing and you've done a great job
well done you are fabulous how quick did
that go by let me know in the comments below if you
feel fit and fabulous and amazing and if you do please give a
thumbs up and share this video if you've still got
some energy click on this video next and get some
cardio into your body for fat burning and if you're ready to slow down
and start the day click on a stretch video next
thank you so much for working out with me today and i'll see you tomorrow