Day 2 Strength exercises
Hard
STEP-UPTones thighs and glutes
1 Stand facing a step and hold dumbbells at your sides, palms facing in.
2 Place your left foot on the step, then press up so your right foot is also on the step. Next, step down with your left foot, followed by the right. Repeat, starting with your right leg. Alternate ten times for one set. (if you are older or have balance problems, use a single step to avoid tripping.)
L-LIFT Tones hips and glutes
1 Lie on your right side with both legs extended straight in front of you so your body forms an L shape. (if you have tight hamstrings or back, angle your legs at 45 degrees.) Extend your right arm overhead, resting your head on your upper arm, and place your left hand on the floor in front of you for support.
2 Keeping your fleet flexed and your abdominal muscles tensed for back support, lift your left leg towards the ceiling as thigh asis comfortable. pause, then return to start. Complete a full set with one leg before switching to the other (if it's too difficult, bend your knees).
routine 3 Spread Stopper
Day 2 Stretches
Hard
CROSS-BODY LEFT STRETCHStretches glutes and outer leg
Lie on your back with a towel or tie looped around the arch of your right foot. Pull the leg off the floor as high as is comfortably possible (you can blend your knee slightly if you need to). Then place your right arm on the floor and, using your left hand, pull the leg slowly across your body as far as you comfortably can, keeping your hips on the floor. Hold, then switch sides.
Hint: Hold 15 seconds
LYING ROPE STRETCH
Stretches hamstrings
Lie on your back with a towel or tie looped around the arch of your left foot. Contract your left quadriceps (front of thigh) and pull the towel back, lifting your left leg as far as is comfortably possible. Knee your right leg straight, or bend it slightly if your back or hamstring is very tight. Hold, then switch legs.
Hint: Hold 15 seconds
BUTTERFLY
Stretches inner thighs
Sit on the floor with your back straight, your knees bent, and the soles of your feet touching so your knees fall out to the sides. Grasp your ankles with your hands. Keeping your back straight (don't hunch over), gently bend forward from the hips as your press your knees towards the floor as far as is comfortably possible.
Hint: Hold 20 to 30 seconds
LUNGE STRETCH
Stretches fronts of hips and thighs
Stand with your feet together and place your left hand on a wall for support. If needed. Take a giant step back with your right leg, placing the top of your right foot on the floor. Gently bend your left leg and drop your hips towards the floor, Pressing your pelvis forward until you feel a gentle stretch down the front of your right hip and leg. Hold, then switch sides.
Hint: Hold 15 to 20 seconds
routine 3 Spread Stopper
Day 2 Strength exercises
Hard
SINGLE LEG STRETCH1 Lie on your back with your legs straight. Bring your left-knee into your chest. Grasp your left ankle with your left hand and put your right hand on your knee.
2 Keeping your abdominals tight, curl your head and shoulders up off the floor, pull your left knee into your chest, and lift and stretch your right leg straight out, with your heel a few inches off the floor. Pause, then return to start. Alternate ten times for one set.
Hint: 3 SETS 10 reps
PLANK TORSO TWIST
1 Assume a push-up position with your arms extended, your hand directly below your shoulders, and your legs extended and supported on the balls of your feet, your body should from a straight line from your head to your heels.
2 Keeping your upper body stable, bend your left knee towards your right shoulder, twisting your hips tightly to the right. Pause, then return to start. Repeat with your right leg. Alternate ten times for one set.
Hint: 3 SETS 10 reps
BOAT
1 sit on the floor with your back straight, your knees bent and your feet on the floor.
2 Keeping your back straight, contract your abdominal muscles, lean back and extend your legs so your body forms a right-angle. Extend your arms straight out on either side of your knees. Hold for 3 to 5 seconds, then return to start.
This exercise is one of the hardest and requires same practice. You should tackle it only if you're confident that you're fit enough and have sufficient balance.
Hint: 3 SETS 10 reps
STANDING SIDE CRUNCH
1 Stand with your feet hip-width apart. Slightly point your right toes out to the side. Place your left hand on your hip and extend your right arm straight overhead.
2 Raise your right knee out to the sole, raising it to waist height as you bring your right elbow down to meet your knee. Combine a full set with one side before switching to the other.
Don't be surprised if you fall over when you first try this exercise it will become easier with practice.
Hint: 3 SETS 10 reps EACH SIDE
routine 3 Spread Stopper
Day 3 Stretches
Hard
COBRA
Lie face down with your feet together. Your toes pointed, and your hands on the floor, palms, down. Just in front of your shoulders. Lift your chin and gently extend your arms, raising your upper body off the floor as far as is comfortably possible. (if you feel any strain in your back, keep your elbows bent and your forearms on the floor.)
Hint: Hold 20 to 30 seconds
CAT STRETCH
1 Knee on all fours with your hands directly below your shoulders and your knees directly below your hips. Pull your abdominal muscles in, drop your head, and press your back up, rounding it up towards the ceiling. Hold.
2 Then raise your head and drop your belly towards the floor, arching your back in the opposite direction. Hold.
Hint: Hold 15 seconds
TOWEL STRETCH
Stand with your feet shoulder-width apart and hold a towel overhead with both hands so your arms form a narrow V shape. Gently bend your upper body to the right, twisting ever so slightly in that direction so your left arm and shoulder move towards the floor, until you feel a stretch down your left side. Hold, then switch sides.
Hint: Hold 15 seconds
SPINAL TWIST
Knee! on all fours with your hands directly below your shoulders and your knees directly below your hips. Extend your right arm underneath and across your body (your left arm will bend slightly) until your right shoulder is near or on the floor. Hold, then switch sides.
Hint: Hold 15 seconds
Hard
STEP-UPTones thighs and glutes
1 Stand facing a step and hold dumbbells at your sides, palms facing in.
2 Place your left foot on the step, then press up so your right foot is also on the step. Next, step down with your left foot, followed by the right. Repeat, starting with your right leg. Alternate ten times for one set. (if you are older or have balance problems, use a single step to avoid tripping.)
L-LIFT Tones hips and glutes
1 Lie on your right side with both legs extended straight in front of you so your body forms an L shape. (if you have tight hamstrings or back, angle your legs at 45 degrees.) Extend your right arm overhead, resting your head on your upper arm, and place your left hand on the floor in front of you for support.
2 Keeping your fleet flexed and your abdominal muscles tensed for back support, lift your left leg towards the ceiling as thigh asis comfortable. pause, then return to start. Complete a full set with one leg before switching to the other (if it's too difficult, bend your knees).
routine 3 Spread Stopper
Day 2 Stretches
Hard
CROSS-BODY LEFT STRETCHStretches glutes and outer leg
Lie on your back with a towel or tie looped around the arch of your right foot. Pull the leg off the floor as high as is comfortably possible (you can blend your knee slightly if you need to). Then place your right arm on the floor and, using your left hand, pull the leg slowly across your body as far as you comfortably can, keeping your hips on the floor. Hold, then switch sides.
Hint: Hold 15 seconds
LYING ROPE STRETCH
Stretches hamstrings
Lie on your back with a towel or tie looped around the arch of your left foot. Contract your left quadriceps (front of thigh) and pull the towel back, lifting your left leg as far as is comfortably possible. Knee your right leg straight, or bend it slightly if your back or hamstring is very tight. Hold, then switch legs.
Hint: Hold 15 seconds
BUTTERFLY
Stretches inner thighs
Sit on the floor with your back straight, your knees bent, and the soles of your feet touching so your knees fall out to the sides. Grasp your ankles with your hands. Keeping your back straight (don't hunch over), gently bend forward from the hips as your press your knees towards the floor as far as is comfortably possible.
Hint: Hold 20 to 30 seconds
LUNGE STRETCH
Stretches fronts of hips and thighs
Stand with your feet together and place your left hand on a wall for support. If needed. Take a giant step back with your right leg, placing the top of your right foot on the floor. Gently bend your left leg and drop your hips towards the floor, Pressing your pelvis forward until you feel a gentle stretch down the front of your right hip and leg. Hold, then switch sides.
Hint: Hold 15 to 20 seconds
routine 3 Spread Stopper
Day 2 Strength exercises
Hard
SINGLE LEG STRETCH1 Lie on your back with your legs straight. Bring your left-knee into your chest. Grasp your left ankle with your left hand and put your right hand on your knee.
2 Keeping your abdominals tight, curl your head and shoulders up off the floor, pull your left knee into your chest, and lift and stretch your right leg straight out, with your heel a few inches off the floor. Pause, then return to start. Alternate ten times for one set.
Hint: 3 SETS 10 reps
PLANK TORSO TWIST
1 Assume a push-up position with your arms extended, your hand directly below your shoulders, and your legs extended and supported on the balls of your feet, your body should from a straight line from your head to your heels.
2 Keeping your upper body stable, bend your left knee towards your right shoulder, twisting your hips tightly to the right. Pause, then return to start. Repeat with your right leg. Alternate ten times for one set.
Hint: 3 SETS 10 reps
BOAT
1 sit on the floor with your back straight, your knees bent and your feet on the floor.
2 Keeping your back straight, contract your abdominal muscles, lean back and extend your legs so your body forms a right-angle. Extend your arms straight out on either side of your knees. Hold for 3 to 5 seconds, then return to start.
This exercise is one of the hardest and requires same practice. You should tackle it only if you're confident that you're fit enough and have sufficient balance.
Hint: 3 SETS 10 reps
STANDING SIDE CRUNCH
1 Stand with your feet hip-width apart. Slightly point your right toes out to the side. Place your left hand on your hip and extend your right arm straight overhead.
2 Raise your right knee out to the sole, raising it to waist height as you bring your right elbow down to meet your knee. Combine a full set with one side before switching to the other.
Don't be surprised if you fall over when you first try this exercise it will become easier with practice.
Hint: 3 SETS 10 reps EACH SIDE
routine 3 Spread Stopper
Day 3 Stretches
Hard
COBRA
Lie face down with your feet together. Your toes pointed, and your hands on the floor, palms, down. Just in front of your shoulders. Lift your chin and gently extend your arms, raising your upper body off the floor as far as is comfortably possible. (if you feel any strain in your back, keep your elbows bent and your forearms on the floor.)
Hint: Hold 20 to 30 seconds
CAT STRETCH
1 Knee on all fours with your hands directly below your shoulders and your knees directly below your hips. Pull your abdominal muscles in, drop your head, and press your back up, rounding it up towards the ceiling. Hold.
2 Then raise your head and drop your belly towards the floor, arching your back in the opposite direction. Hold.
Hint: Hold 15 seconds
TOWEL STRETCH
Stand with your feet shoulder-width apart and hold a towel overhead with both hands so your arms form a narrow V shape. Gently bend your upper body to the right, twisting ever so slightly in that direction so your left arm and shoulder move towards the floor, until you feel a stretch down your left side. Hold, then switch sides.
Hint: Hold 15 seconds
SPINAL TWIST
Knee! on all fours with your hands directly below your shoulders and your knees directly below your hips. Extend your right arm underneath and across your body (your left arm will bend slightly) until your right shoulder is near or on the floor. Hold, then switch sides.
Hint: Hold 15 seconds
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