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it feels sometimes it comes to you in broad daylight sometimes you find it in
the middle of the night but you know when you got the right one
this is the right one
I believe that this routine helps you to relax, helps you to breathe, at the same time strengthening and toning your body
considering that I'm the person that works and travels I think that anybody else that is in this situation can benefit from this cassette
I think exercise should be something that is a pleasure to do
Hi, welcome to the Sports Illustrated Super Shape Up program
I'm Elle MacPherson here at the Noway Chin-in Spa in Noway, Connecticut
and I'll be your guide to a stretch and strengthen routine
Now this is Lucinda, one of the wonderful trainers here and together we've worked with other fitness experts to devise a program that reflects my philosophy on staying fit
We'll be showing you ways you can achieve flexibility, balance and strength through a series of stretching and resistance exercises
It's the perfect beginner's workout that you want to do every day and it's also ideal for intermediate and advanced trainees to round out their exercise program, right?
Right, Elle, I'm really excited about this routine
It's a really fresh approach that combines traditional exercise techniques along with contemporary fitness ideas
Through this program you will develop muscle elasticity as well as body awareness, body control and posture
and it also focuses on the fact that the mind and body are not separate
And if you're a beginner you may find some of the positions a little bit strange at first but with persistence and slowly building up to them you can master the program in time
Listen, I love this routine. For me it works better than any other routine I've tried
I'm more relaxed and believe it or not I have a lot more energy
I believe that
I'm going to go ahead and warm us up and then I'll give it to you and you can lead us through the more advanced yoga-based moves. Are you ready?
Okay, I'll try
Okay
Okay everybody, it's time to warm up. Lucinda, let's go!
Okay, let's separate our legs. I'm going to take your knees right over your ankles, knees, toes in the same direction
Abs are tight, lift the chest up
We'll begin with some breathing exercises to get us ready for the stretching and strengthening ahead
Inhale up
Exhale open
Inhale up
Long arms, exhale open
Nice deep breathing, two more
And one more
Be aware of your posture
This time reach up
Now tense the arms and pull down tight
And reach up
Tightening those arms, exhale
Tight, tight, tight, good
And one more
Think about that breathing, release the arms to your side
Rolling the shoulders back, big circles
Think about squeezing your shoulder blades together
Exhaling as you press
And one more
Let's take them forward
Nice and easy, releasing tension
Four more, all the way forward
Now let's get the lower body into it
Lunging, rolling with the left and then the right
Keep the chest lifted, think about your breathing, knee goes right over the ankle
Good, four more
Three, this should feel nice, two and one
Arm comes out, straight long arms
Breathing
Now let's go ahead and reach to the floor and pull up
And when you do this, tense the arms, warming up the upper body
Good, think about the breathing
Whenever you tense, you want to exhale
One more down, bring it to the center
Reach and tighten, reach and tighten the back
Squeezing the shoulder blades together
Again, exhaling when you pull
Two, one more, now let's take it all the way over the head
And tight, reach and tight
Working on those shoulders
Two, one more
Now reach to the left and pull
Two more, remember, bicep
And last time, switch, you're going to pull and reach
Long arms, think about that line from your foot to your finger
Beautiful, open up the chest
Two more, that's one and two, bring your hands to your hips
And just press, tighten the legs, tight
Seven, hold it center, inhale up
Exhale open, now you should be feeling a little warm
You might want to take off your sweatshirt
It's flowing now
One more, inhale up, exhale open, bring the arms right to the side
Working on the chest, you want to squeeze in and open
Now tense the muscle when you bring it in
You don't always need weights to tone and strengthen
You can use your own resistance, abs are tight, chest lifted
Squeeze in, press out
Exhale as you squeeze, two and one more
Now take it up and squeeze down
Lift, lift the elbow, good, working on the deltoids
Exhale as you lift tight
Try a couple more, lift up the chest, two and one
Now reach forward and pull in
And reach and move, what's this like?
It's hard work, it looks easy but it's really tight
When you pull, you'll feel it in those arms and the back
Try a couple more, one, two
Now hold it here, left arm is going to punch
And right and left, and make it tight, tight
It's a great way to get out in your elevation
If you've had a hard day, do a few of these and you'll feel much better
Leave the punch, get a little faster, good
A few karate punches to strengthen the arms
Lift the chest, four more, three, two, one
Inhale up, exhale open
Okay, we're just going to take your arms to the left, to the right
Again, tighten the legs, let the arms kind of float
Think tall, upper body
One, two, and one more
Bring it center, inhale up again, exhale open
Now just press your palms to the floor
Lift the chest up, drop your left here to your left shoulder
Bend those knees, left hand comes up
Pressing gently, stretching out the neck
Now take the right palm, press to the floor
Inhale, exhale, release the hand, lift the head up
And reverse, right hand comes up
Pressing gently and left palm presses to the floor
Think about separating your ear from your shoulder
Breathe with the stretch and release, head comes up
Now inhale all the way up, stretch through the fingers
Bring the hands to the base of the head, bend the knees
Press the chin to your chest, and exhale
And lift, nice and easy, looking up, good
Hands come down, grab that left arm around your hip
Right arm reaches up to the ceiling
Now press back the shoulder, relax it
Think up and over to your left
Inhale, exhale, lengthen the waist, long stretch
Now open the arm up to the side
And wrap the right arm around, left arm up
Reach up, up, up, up, up, good, now over
Think about long stretch from the hip to the fingers
A little further, and open all the way up
And just reach around, give yourself a big hug
Drop your head, stretch, exhale, just relax
Now open the arms up, stretch the chest, abs are tight
Keep your knees slightly bent, that helps for the back
Hands come behind, place your fingers, lift your chest
Lift your arms, breathe in, breath out
Squeeze those shoulder blades together, nice stretch for the chest
Hands come to your hips, step together
Bend your knees, abs tight, chest is lifted
We're going to work on some balance here, keep your right leg soft
Left leg comes up, now tighten your abdomen, lift your chest
Going into a series of exercises that tone and strengthen the quadricep muscle
And also help you with balance
Abs tight, lift and lower the leg about an inch and a half to two inches at the most
Nice and slow, and think about keeping the right leg slightly bent
Exhaling on the lift, one more, now hold it here, tighten those abs
Lift the chest and extend the leg out
Hold your balance, center yourself, inhale, exhale
Now flex the foot and release, bend at the knee
Press your heel to the back and press
Now this one's really good for your butt, right? Right, it's really good, let's go
You really tighten and squeeze when you press back
You can really tone up those buttocks muscles
Inhale, one more, hold tight, tight, tight
Now lengthen the leg to a point, arms come out
Long arms, lift the chest, bend that right leg a little bit
Going into a balance, now this is too much for you to go forward, hold it here
Otherwise give it a shot, lowering the torso, lift the leg
Keep the abs tight, keep the right knee slightly bent
Inhale, exhale, breathe throughout the exercise and bring the arms forward
Interlace the fingers, I like to choose a point on the wall and focus on it
It helps really with your balance
And lift it up, press the heel to the floor
Now lift the chest up, inhale, exhale
Now lift up onto your toes, press your heel back
Warming up and stretching out the calf muscle
Two, and one more time, all the way up and press
Hold, inhale, exhale, step together, arms out
One more, inhale up
And exhale open, let's try one more time, inhale up
Exhale open, hands come to the hips, onto the other leg
Left leg bent, right leg lifts
Again, abs tight, chest lifted, little bend in the left leg
Now lift up and lower, very small controlled lift
Tightening the muscle, working on those thighs
Two, one more, hold, extend the leg out, remember to breathe
You can do it, now release, put the foot behind
Bend the knee, press back, again working the buttocks, tighten and squeeze
Focus on those muscles
Four more, three, we're almost there, two, now hold tight
Straighten out the leg, bend that left leg a little more
Hands come out, lift the chest, inhale, exhale
Lower the torso, lift the leg, again try this
Take the time to build up that balance and strength
This leg couldn't do it at first, but I think it started doing it
And if you can't do it, you should stop and get your composure and start again
Good, lift up, and press the heel down, exhale
Bend your center, lift your chest, again roll up onto those toes
And press the heel, and up, and press, two more
Exhale as you press, one more, and hold it here
Now coming to the floor, if you have long legs, take a big step behind you
And lower your knee straight down, lift the chest, coming straight to the floor
Knee comes behind, good, lift up tall
Good, exhale, lower the arms, inhale
And exhale sitting on the left side, come very slowly to the floor
Now this is a good time if you'd like to remove your shoes
Maybe grab your mats and a towel, let your feet breathe
Sneakers are off, you're on your mats, let's go
You want to place your feet about shoulder width apart, hold them behind your thighs
Now sit up nice and tall, chest is forward, shoulders back and relaxed
Inhale through your nose, and exhale lower slightly
And again, inhale, and exhale lower
Now here it's very important to keep your navel pressed towards your spine
So it creates nice long muscles on the inside and not on the outside, right?
And in again, good breathing, and again lower
Again like I said, think about pulling your navel to your spine
Squeeze, one more time
Last one, this is really great for strengthening the abdomen
Make sure you exhale as you hold, breathing all the time, it really helps
And lift up, inhale, a little exhale
Roll those shoulders out, that feels good
Now chest is forward, straighten up that spine, inhale through your nose
Now this time as you exhale, come all the way to the floor
One vertebra at a time, tightening the abs and lowering very slowly
Drop the chin to the chest, very slowly to the floor
Inhale, and exhale
Placing both of your hands right on your abdomen, inhale through your nose
Exhale, push your back to the floor
Here the idea is to feel your stomach like a balloon
Which is really great for relaxation
Try a few more of those
Getting oxygen to all those working muscles
And then one more time
Hold the back to the floor, place your hands right on your thighs
Now use your abdomen to lift your shoulders up
And little pulses, just tiny little pulses
Relaxing your head, tighten as you lift
And release, lowering slowly to the floor
Again, place your hand on your abdomen, inhale
Press out all that air, back to the floor
Hands reach between your legs, now lift again with the abdomen
Tiny little reaches through the legs
Remember you want to work up to these gradually
As you get stronger they will get easier for you
But always focus on the breathing
And release, inhale, and exhale
Now bring those hands back to the center
You want to squeeze your buttocks, muscles, and your abdomen at the same time
One, nice and easy
Tightening everything below the waist
Toning and strengthening
This is a great way to work your abs without putting any pressure on the lower back
One more, and release, going into the pelvic tilt again
Lift up, hollow out your abdomen, bring your hands between your legs
And lift with the stomach or abdominal muscles
Make sure you breathe, holding
And release, inhale through your nose
Exhale through your mouth
Extend your left leg out
Lift your right knee towards your chest
Bring your hands behind your head, keep your back on the floor
This is great for the lower abdominals as well
Lift up toward your right leg with your left shoulder
Then reverse, other side
Now if you have any pressure on the lower back
You can bring your feet into the floor, just like this
This is a modification for that exercise
Good, tight
Eyes are up
We're going to do a couple more, how does that feel Donna?
It feels like we did too many
And always feels that way
And bring your knees in, inhale
Exhale, give yourself a little hug
Let out that air
Now we're going to bring our feet back to the floor
Coming back to the floor, going into the oblique muscles
Lifting the left leg up and rest it on your ankle
Bring your right knee away from your body
Right hand comes behind the head
You can keep the left hand on the floor
Bring it behind your head if you're more advanced
Now lift the shoulder toward the knee
Lift up and down
Again, focus toward the ceiling
Just let your head relax into your hands
Lifting with the abdomen
Let's try two more
One
Two, and release slowly
Placing that foot on the floor
Let's go to the other side, working the oblique muscles
Those are the ones that wrap around and shape the waistline
Press the back to the floor, tighten the abs
Lift up and release
To make it more advanced, try to keep the shoulder off the floor on the left side
Lift the shoulder toward the knee
Lift up and down
Again, focus toward the ceiling
Gives you nice definition, too
This along with it
Good aerobic activity
Okay, release
Bring the feet down, inhale
Exhale
Now pull the left leg in and then the right leg in
Again, give yourself a little hug
Release the lower back muscles
And then place your hands to the side of your body
Tighten your abs and lower your knees to the left side slowly
And then extend your toes toward your hand
And hold
Try to keep your legs as high as you can
As close to your palm as possible
Even if you can't straighten your legs, it's okay
The height that counts
And pull in
Tighten and lift
One more time to the back side
Very slowly lower
Now straighten those legs
Breathe, fold in
And we're almost there
Lift it up
Good, wrap your hands right around your shins
Inhale, exhale, relax
Now lower your left leg to the floor
Then your right leg, palms come at your sides to the floor
Left leg comes in, reaches up and out
Getting the blood to circulate through the leg
Preparing the leg for an extended stretch
One more
Now guide the knee real close to your chest
Lace your hands around your shins
Bend the elbows and pull the knee in
A little bit closer, relax your feet, inhale
Exhale and rotate your ankle to the back wall
Big circle
Breathing
And reverse, other way
Lubricating that ankle joint
One more time, now relax your foot, inhale
Exhale
Left hand is on the knee, right hand to the floor, relax your leg
Circling the knee to the outside
Let the arm do the work
Warming up the hip joint
Right way to release stress
And one more time
Now take the leg in and circle out
Again, relax your foot, just let the arm do the work
Back is on the floor
And one more time
Pull the knee in real close, this time wrap your hands around your thigh muscle
Guide the knee in and extend up
Hold it where it feels good, if the leg is shaking, release the stretch
Inhale, exhale
If you're a little more advanced, you can bring your hands up to your calf muscle
Bend the elbows and guide the knee a little closer
Hold it where it feels good, static stretching is the best kind of stretching for the muscle
Give it time to lengthen
Release, lower the hands to the floor
And lower the leg to the floor
Bring your right knee into your chest, extend your toes up
And reach out, and in
Up, and reach out, two more
Long legs, tight controlled movement
One, now bring the knee into the chest
Lace those hands around the shin, relax your foot
Slide it a bit closer, inhale, exhale
Now rotate your ankle to the back wall
Lubricating the ankle joint
And reverse rotation
Back is still on the floor, nice relaxed breathing
And relax the foot
Now bring your hand onto your knee, left hand to the floor
Circle your knee to the back wall
And in
Nice and easy, relaxing the leg
Doesn't have to be a big circle, just whatever feels good for you
And one more
Bring it in, now circle it toward your body and out
Inhale and exhale, two more
One
Now bring the knee back to the chest, hands around the thigh
Guide the knee in real close, extend the foot up
And release
Hold it here if this feels good, inhale
Exhale, little bend in the elbows and the knee
If you like this position, hold it
If you want to go a little further, just jump right up to your calf
Relax your foot, guide the knee a bit closer
Inhale, exhale
Letting the muscle lengthen
Holding the static stretch, and release
Point the toe out and fold to the floor
Inhale through your nose, exhale through your mouth
Place your hands under your buttocks
Left leg comes up, right leg comes up
Both legs come up to the ceiling, toes, heels together
Bend the knees a little bit, inner thigh work
Press out and squeeze in
Out, tighten those inner thighs as you squeeze in
Exhale as you tighten
Now we'll take it double time, out, two, three
Four, five, six
Seven, and slow it down, squeeze in
Press out, good
Exhale as you squeeze, back is still on the floor
Upper body relaxed, one more slow
Now double time, just pulse, little squeezes
Tightening those inner thighs
Two more, one and two
Now straighten those legs up, good
Reach out, long legs
Now bring it in and cross, one, two, three
Four, and take the legs out
And bring them in, one, two, three, four
One more time, all the way out, real tight
Squeeze, two, three, and four
Now this time lower the legs, a little stretch
Inhale, exhale if you need some support for the legs
Just bring the hands right under the knees
Relax the feet, inhale
Exhale, press through the heels, lengthening the legs
And then release
Point the toes, fold the feet into the center
And here comes Elle's favorite stretch
I like this one because it's called the baby
So what you do is you take your two fingers here
And you wrap them around your big toe
Just like a baby
And we're going to extend our left leg
As far as you can
All the way if you can, that's good, if not
Keep it a little bit bent and bring it in
And the right, and bring it in
It's important to keep your shoulders relaxed here too
So that your arms stretch with your legs
And the left again
And the right
And we're going to do both of them at the same time
And we're going out, exhaling, exhaling, exhaling
And in
And then we're going to hug our knees to our chest
Exhale
And you want to lengthen your left leg straight out
Pull the right knee in real close
Stretching out the hip flexors, relax your feet back on the floor
Again, you can modify this and bend your knee if you have a lower back
Problem and release
Pull in
And other side, lengthen the right leg out
Long toes, knee real close to your chest
Inhale, exhale
Bring the right knee into your chest
Wrap around
And lower that left leg to the floor
Right leg, hands to the floor, left leg stretches long
Right leg stretches long, little shake with the legs
Reach the arms up
Now, lengthen the body
Stretching and release
Wiggle the fingers and the toes
Again, stretch through your fingers and your toes
Separate your ribcage from your hip bones
Think long and release
Bending the right leg up, we're going to roll over face down
Onto our mats, very slowly
Just bring yourself over
Just place your chin on your hands, hands resting on the mat
Left leg is bending up towards your buttocks
Now you can hold the stretch right here if you feel it
If you don't feel it yet, reach back, hold on to your heel or the middle of your foot
Even your ankle is fine
And just guide that foot towards your buttocks and hold
Inhale, exhale
Now if you can, you can lift the knee a little bit off the mat
To get the stretch up in the hip flexor
And release
And let go of the foot, bring it back slowly
And the other side, just guide it into your buttocks
Again, reaching back
Now this looks easy, but it does take time to work into this position
So work up to it gradually
Lifting the knee slightly off the floor
Back is still, inhale
Exhale, lower
And release, hands come back under the chin
Shake out your toes
Okay, we're moving onto the progressive lower back exercise
Madonna, if this bothers your back, I'll just work into it slowly
Okay, inhale through your nose
As you exhale, lift up your chest and your arms
To strengthen the lower back
And release
And one more time, inhale through your nose
As you come up, exhale
Start a little longer
In the beginning I had so much trouble doing this because I had a weak lower back
And this is really good for strengthening it
And release
Inhale, now moving onto the lower body
Cheeks together, abs tight
Lift your legs long off the floor
Now hold that position, it's not a high lift, it's a long lift
Tight, everything below the waist is tight
And release
Again, inhale through your nose, as you lift, exhale through your mouth
Tighten and exhale, lift
Good, squeeze
And release
And with your left hand reaches forward
Just crawl that hand out nice and long
Left hand lifts, right leg lifts
Inhale, exhale, lift
Again, you're thinking long body from your fingertips to your toes
And let it go
And bring it in, other hand comes out
Long, long fingers
Inhale through your nose and exhale, lift
Progressively getting a little bit harder
Let it go
Now crawl your left hand out there, both hands are out in front
Make the body as long as you can
Now as we exhale, we're going to lift everything except the abdomen
And the rib cage off the floor
Inhale, exhale, lift
Now holding this as long as you can
This requires a lot of strength
Just breathe into the movement, stretch long, not high
Tight, tight, tight
You guys ready to go? And let it go
And try that one more time
Just hold it for eight, inhale, exhale, lift
And reach
This is just in case you missed it the first time
And it really helps if you breathe your stomach into the ground
And let it go
Now with that left leg, I just want you to tighten it
And lift it off the floor
That little pulse is just squeeze, left leg is up
Tightening, long, long leg, working the buttocks area again
Now bend the knee, flex the foot
And press up to the ceiling
Keeping your hips on the floor
You can bring your hands in and just rest under your chin
And just relax, the upper body
Point the toe, extend the leg long, hold that position
Reach and lower
And the other side, point the toe, lift
And the little pulse is just squeeze up
Tighten, tighten, looks good
And flex the foot, pull it in
Lift up, press the heel through the ceiling
Hips on the floor
Very small movement, very big squeeze
Hold, point the toe, reach out
Long leg and lower, inhale
Exhale
Now slide your hands to your sides
And Elle is going to take us through the cat position
Okay, from here we're going to take the weight of our bodies
On our knees and hands
We're going to push up on your hands and knees
We're going to do it like a cat
Curve our backs, right in, breathing in
Curving the back, bringing the spine and the head together
Hollowing out the stomach
And release it round
And round
And in
And out again
I like this one
And then we're going to sit back
Stretch out
Into a lift position
This is really comfortable, you can just relax
Your shoulders into the ground
Your hands are behind your feet
And now we're going to stretch our arms out
Way out in front of us
And now we're going to take
The weight on your palms of your hands
Lift the pelvis up into the air
And slowly, very slowly
Scrape the chin along the ground
Lift the pelvis, transfer the weight
Breathing
Into a sphinx position
These are all to be done very slowly
Try and keep contact with the pelvis on the ground
And then we're going to push up again
Like we did before, on our hands
Back, back
Into a lift position again
And this time we're going to make a fountain
Our famous fountain with our hands
Reaching out with the arms
Using the fountain of energy to pull you up
Keeping your back straight, keeping your head straight
Keeping your body in line
To a kneeling position
The butt is tight, the abdominals are tight
Transfer the weight onto our right knee
And then take your left leg up
Make a big step forward
This is so wonderful for all the body
It's a stretch in between the legs
It's good for the back, for the arms
And now we're going to move into a hamstring stretch
Transferring the weight onto your back knee
Now if you have problems like me
You can put, you support your body with your arms
Leaning over your toes
Using the fountain again, transferring the weight
Moving forward and up
Making that stretch again
And up, both knees together
Takes a bit of balance this one
Okay, we're going to do the same with the opposite leg
Big lunge forward after transferring the weight
Stretching down
Breathing all the time
Transferring the weight, pushing off with your heel
Down into the hamstring stretch
Crack it
Using the fountain of energy to pull you up from your fingertips
Transferring the weight again
Up into a stretch
And bringing your knees together
And breathe
And relax down into this nice comfortable position
And from here we're going to grasp our hands like this
Behind the back
And slowly raise your arms
Raise, pull your hands up high
So that you are stretching out your shoulders
You have to breathe very much here
Relaxing
You don't need to go too far, you know
It's just as far as you can go
And each time you can usually go further and further and further
And then back down again
And then we're going to come up onto our knees and place our hands with our palms facing
forward so it doesn't hurt your elbows.
Take your weight onto about shoulder length apart, just so it's comfortable.
And slowly push your pelvis up.
This is really good for your quadriceps, so they tell me.
You can hold it there for a bit, breathe.
And then we come down.
And we roll over onto our left buttocks.
Bring our legs in front of us, knees bent.
And just relax into this position.
You can grab your elbows underneath your knees like this.
It's a nice relaxing position.
And slowly we're going to take with our famous two fingers and our big toes.
And this speed, I hate feet.
And slowly we're going to take, lift the left leg up, inhale.
Put it a little bit further away from us.
And the right.
Bring the left in.
Bring the right in.
Left out, left in.
Right out, right in.
Left out, left in, right out.
And slowly we're going to feel that we can extend the leg further and further and further.
All this time relaxing your shoulders, keeping your chest open and up.
Now if you can't straighten your leg, it doesn't matter.
But you should try and work up to straightening your leg.
And then slowly what we're going to do is we're going to try and get them both out.
Breathing, relaxing the shoulders, opening the chest on the point of the buttocks.
And we're going to scoot forward in a kind of a walky way.
Now people told me this is good for cellulite.
I don't know.
I don't know what's good for cellulite.
Back, up, straighten the legs again if you can.
Now if you can't hang onto your toes like this doing this, try your ankles.
But I find it quite easy with the toes.
And then bring your legs up to yourself.
Hold your legs.
And we're going to come into a balancing position.
Saving the weight, transferring the weight onto the back of the buttocks.
We're going to balance in a kind of seated position.
If you can't do that, you can take your elbows underneath your knees to this position.
It's a good balance.
It works your whole body.
And from here we're going to grab our big toes with the famous two fingers and try and
stretch into a pike.
And down into the balance.
Breathing all the time and hug your legs.
From then we're going to take our palms as before, always facing forward so it doesn't
hurt our elbows.
And into a comfortable position.
And up, pushing the pelvis to try and make a parallel line with your body.
Slowly if you wish, only if you feel like it, drop your head back.
And down again.
Slowly releasing the pelvis and placing it next to the palms of hands.
And relax over the knees bent.
You want to place the soles of your feet together.
Shoulders are around, the ankles are a little higher.
Lift the chest up, shoulders are back.
Inhale and exhale.
And we're going to take our left leg and reach out to the side.
Right leg comes in real close.
Sit up nice and tall.
You can have a little bend in that left knee if you like, just to keep the pressure off
of that knee joint.
Left hand comes to the side.
Right hand reaches up.
Now press back the shoulder and relax it.
Think about reaching up and over.
Inhale.
Exhale.
Bring the line from the hip all the way to the fingers.
And crawl those hands out a little further if you can.
Just hold it where it feels good for you.
Again, nice relaxed shoulders.
And bring it up.
Left hand comes up into the fountain.
Reach tall, straighten the spine.
Now turn toward your thigh.
And think long, reaching out.
Find your spot with your fingers.
Nice flat back.
A little bend in the knee if you like.
Relax the foot.
Exhale, reach, lengthen and bring it up.
And turn it center now.
Right leg is going to come out into a straddle.
You can hold it with a bend like y'all if you like.
If you want, you can take it out a little straight.
It doesn't matter how straight it is.
As long as it feels good for you.
Lengthen the spine and lower, leading with the chest.
Exhale.
Nice little stretch for the inner thigh.
And bring it up.
Nice and tall.
Nice and easy.
Open the arms.
Exhale.
Now we're going to bring the left leg in gently.
Sitting up nice and tall.
Again, right leg comes to the side.
Right arm reaches beyond the knee if you can.
Left arm up.
Lengthen and reach over.
If you can, turn and look up to the ceiling.
If you see your arm, just press it back until you can see.
Touch your arm.
And lift up.
Right arm comes up into the fountain again, extending through the fingers.
Turn toward your thigh and reach long.
Inhale and exhale as you reach.
Relax your feet.
Try to relax your shoulders.
Think long.
And lift up.
Good.
And turn.
Open.
Bring the knees together.
And put your feet in front.
Sitting nice and tall.
Inhale up.
Exhale open again, sitting nice and straight.
Now you want to take the right leg and just lift it over the left.
Right hand comes on the inside, pressing away.
Left hand slides in to your side.
Now straighten up your spine and look over your back shoulder, opening up the chest.
Inhale and exhale.
Sitting nice and tall.
Now release.
And the right hand is going to come around.
Left hand is going to hold on the shin.
And think about guiding the knee toward your shoulder.
Again opening up the chest and looking over your back.
Shoulder, exhale.
Nice spinal rotation.
Great for the lower back.
And release.
And the other side.
Slowly moving into it.
Left leg comes over.
Again, sit up straight and that's fine.
Left hand comes over.
Press away.
And bring the right hand behind.
Sit up tall, look over the shoulder.
Nice easy breathing.
Just let the breathing be natural.
And release.
Now the left hand comes to the floor.
Right hand wraps around the shin.
Knee to the shoulder.
Press the palm through the floor.
That will help you straighten your spine.
Looking over your shoulder.
And let it go.
Take the legs back out in front.
Again, nice long stretch.
Inhale up.
Exhale open.
Just want to bring in your left knee.
And then your right knee.
And just hug over nice and gently.
And we're going to bring it over onto our left side.
Coming up to our knees again.
Sit back and then lift it up into the warrior fountain position.
All the way up.
Lengthen through the spine.
Again, nice long spine.
So now your left leg is going to come forward.
Into the warrior pose.
Back toes curled under.
Now use that back toe to push yourself up off the floor.
Turn around.
Each one last time.
Down.
Making sure your knees relax.
Relax your head to the left.
Slowly.
Comfortably.
And again to the right.
And up to the left.
And we're going to breathe in again.
Take your arms up.
And down.
We're going to do some shoulder rolls.
Both of them together.
It's like a math act, isn't it?
When you can't get one more.
And then back the other way.
Slowly breathing all the time.
And then alternate.
The left one and the right one.
And that's it.
Then we're going to take our hands into the fountain again forward.
And we're going to tip the pelvis up.
Curve the back right round.
Scoop out the stomach.
Feel the stretch in the back.
Keep the knees bent.
And down.
And inhale up.
And exhale down.
And inhale up.
And so.
Stretch.
And exhale down again.
And last time.
And inhale up.
And down.
And around and give yourself a hug.
And feel the stretch.
Pat yourself on the back because we've finished.
Thank you.
Now, I hope you've enjoyed your workout.
And I'm sure that whether you've been exercising for years or just starting out,
you'll find that the Super Shape Up stretch and strengthen program is perfect for daily workouts.
For me, this yoga-based routine has changed my life.
By regularly doing these exercises, I feel energized, not exhausted.
Now, that doesn't mean it's not a hard workout,
but I found that I've built long, strong, elastic muscles without bulking up.
Not only that, I now have an enjoyable way to relieve the stresses of everyday life.
Although this routine is the basis of a well-rounded exercise program,
I encourage you to try the other tapes in the Sports Illustrated Super Shape Up series.
My friend Cheryl Tease takes you through aerobic interval training,
a cross-training system for the intermediate and advanced trainee.
It focuses on aerobic exercise to increase coordination and help build cardiovascular stamina.
And body sculpting with Rachel Hunter will help you achieve muscle tone
by exercising both the major and smaller muscle groups to develop a stronger and more defined body.
I know you'll enjoy the entire series and feel good about yourself if you use it.
One thing that makes me feel good is a few laps in the pool,
and I found that the Sports Illustrated Super Shape Up program has helped my swimming
by developing muscle strength, flexibility, and cardiovascular endurance.
It's just the ticket to a stronger, healthier body and mind.
This is the right one, this is the right one, you're going to the right one.
This is the right one, this is the right one.
Thank you.