Hi, I'm Leanne and I'd like to thank you for being with me to share fun and fitness with
Ever Slim.
You're going to absolutely love this because in this time we share together, we're going
to tighten up our tummies, make sure our hips and thighs look great in our jeans, keep the
arms looking young, the chins looking nice and firm and you're going to feel terrific
about yourself when you're finished.
There's also relaxation which will help you if you come home from a hard day's work or
the kids have been giving you a hard time.
And if you love excitement in the bedroom, I've got that too.
Also there's some interesting things that you can do out in the kitchen.
But if you want some really hot news, a friend of mine, Marie, has come over and she says
she's got a doozy.
So let's hear what she's got to say.
Hi, Marie.
Hi, Leanne, how are you?
Oh, very well, thank you.
You're looking great since I saw you last.
You've lost lots of weight.
Yes, I think the last time you saw me I was nearly...
Seventeen style.
Seventeen stone.
Amazing.
Yep.
It's actually the most important thing I found when I was trying to lose weight apart from
doing my exercises to keep me nice and firm, or at least try, is the diet.
Well now that you've lost all this weight, have you ever thought of trying ever slim?
Well I have thought about it but Marie, is ever slim a meal replacement?
No, the good thing about ever slim is you can actually have it in between your meals.
Well we've got a choice of different flavours.
We've got water based drinks, we've got wafers in chocolate and cheese, and we've got low
fat milk based drinks in vanilla and chocolate.
Hey, that's fantastic because now when you get the munchies at home instead of rushing
off to the chocolate biscuit tin, you can have some ever slim instead.
And you can actually have a chocolate biscuit without the calories.
But what does it do to you?
I mean how does ever slim work?
Well it actually makes you feel full so you don't feel as hungry, you don't feel like
eating as much.
Ever slim is a natural soluble fibre and it comes from a plant.
When you're on a diet do you think it's a good idea to have vitamins and minerals?
Yes many diets leave you feeling lethargic but the ever slim diet plan is nutritionally
balanced.
But there's also the diet supplement for those who wish to ensure that their vitamin intake
is adequate.
All this information is in the ever slim getting started booklet.
Hey this is my favourite, can I try some?
Yes.
Oh I'd be.
Oh I love chocolate milkshakes, is this right?
Put the lid on and shake.
Right and you shake it.
Hey this is good exercise you know.
Good for your bust.
Good to keep you going.
Oh it needs a bit of Lombardo music.
Oh yummy.
Oh it looks beautiful and rich.
Of course if you were having your friends over you could decorate this with strawberries,
serve it up to the girls and they'd think they were eating something really fattening
when they weren't.
I love it.
Cheers.
Mmm that's beautiful.
Well thanks Marie.
I'll never forget you for this.
This is the absolutely fantastic, best thing ever discovered for us.
That's great.
Okay everyone now it's time for all of us to go and slip into something a little more
comfortable so we can do some exercise, tone up our bodies, get ourselves looking great
in our clothes and feeling good.
Well I'm glad you're all back to do some exercise with me now.
I'm raring to go and I hope you are too.
Now the most important thing is before you ever exercise or do anything physical is to
have a check up with your doctor and make sure that you're physically feeling fit and
good and you're capable of doing the things you want to do.
Also this video is really special because on the top right hand corner of your screen
there is a counter and if you have a favourite exercise or section just check on the back
of the video cover and you can find what you want.
Also every exercise that we do it's important to hold your body correctly.
It will make the difference of it working or not working so try and remember keep your
tummy nice and tight and hold your buttocks in, that's your derriere, nice and firm all
the time and then you'll never injure your back.
It will keep everything nice and strong.
I'll be giving you heaps of hints and variations through the whole exercise segment so you
can do what you feel comfortable with.
If anything does feel uncomfortable stop and have a rest and maybe try it in a different
way and you'll enjoy it.
Remember fitness is fun and for you to feel great.
Okay tummy is in, bottom is nice and tight, just relaxing the shoulders and we'll start
one two three four five six and then you squat over over.
Now if you turn your hands outwards you'll find you get a really good stretch right down
that line of your body from the top of the hips and again back to number one.
If you do four of everything then you'll find that it's more comfortable for you and you
don't get too tight in your joints and over.
One two three four and again two four.
Sometimes it gets a bit confusing I know.
Last one and over over over over.
Now we're going to do squats, it's important with your squats to hold your tummy in tight
and your bottom really really hard.
Now what you've got to do is when you're going down you feel like you're going down against
yourself and then you've got to squeeze and you squeeze up so you're actually feeling
it pulling like this from the insides of your thighs and in the bottom.
Keep your body up nice and straight.
So we'll go one two three four and then over stretch stretch stretch stretch one.
Squeeze really hard don't let go of your bottom.
Oh you're gorgeous.
Over over over.
Now I know why you're all hanging out to do this with me.
It's good fun having you too.
And over over over over.
Okay now breathing in stretching out bend your knees and go down straighten the legs
and squat.
Now squeeze your bottom really really hard.
So what you're actually doing is you're using your hamstrings to push you up.
Hold your tummies in tight.
Yep squeeze up can you feel that lifting up the bottoms?
Feels great doesn't it?
Okay then we'll go over to the side and up.
Again you've got to use the right hand side of your buttock if you're going down to the
right.
So when you're going down you just squeeze and push up relax squeeze and push up.
Make sure your knee doesn't go past the well level with your foot.
One more and then the other side.
Squeeze and push up hold your tummies in.
You should feel that right on the inside of your legs and on the bottom.
Now we can go each side.
Push up with your buttocks remember that not with your thighs.
If you do that you'll get a lovely long shaped leg and not a bulky thigh.
Well I bet you feel much better after doing that nice little warm up.
You'll notice in the first group of exercises what we did was a few at a time with a break.
That was just to help you get used to exercising slowly.
But in the next lot there are low impact exercises which will help you get fit aerobically and
tone down all your legs.
Now it's important as you go on when you exercise that you do more and more and build it up
slowly and then you'll get much fitter much more quickly and you'll feel better.
Hi I thought we'd come outside and do our low impact exercises in this gorgeous fresh
air.
Okay now remember stomach in we'll start.
Stepping from side to side keep your knees bent.
Make sure you land on the ball of your foot lightly touch with your heel.
Use your body as a spring don't sort of go solid and jar your body okay.
Next thing holding in your tummy elbows up.
Whoa isn't that lovely you can feel it at the back of your arms.
Ready two more one and two.
Now step twice and elbows up.
That'll help your chest as well as the back of your arms.
Nice big steps.
Same white keeping fit.
And up fresh air is lovely don't you just love being out in the country in your backyard
on your garden porch.
Last two don't worry about what the neighbours think ignore them.
Okay stepping now what we'll do is you're holding your tummy you step stretch your leg
right back so you can feel your heel touching the floor and if you bring your arms in and
stretch them out you can also feel it right down the length of your arms.
Make sure you bring your arms from underneath here not squashing up in the neck.
Feel that lovely stretch in your legs.
Beautiful now if you get tired in between exercises what you can do is walk on the spot
so you lift up your knees hold your tummy in use your arms this will help you aerobically
and you can just walk forward and back.
Just give yourselves a rest.
Okay ready for the next one.
One two stretch stretch one two stretch stretch.
Beautiful huh feel that lovely stretch in your legs hold your tummy in don't bring your
chest down to your knees bring your knees up to your chest.
And one more of these remember if you get tired just walk two one two one two and one
two two more one two lift your knees up nice and high last one walk again.
Two walking down the lane oh sorry about that I'm a rotten singer but who cares.
Okay this one's a bit more difficult it's step up step back.
So you get the benefit of the high leg lift and the back stretch twist your arms you get
underneath and all around your arms.
One more and walking again one seven eight other leg.
Everyone feeling fitter?
Just keep thinking gorgeous legs girls and fellas.
One more and walking again.
Now I'm going to try a little bit of twisting three four one two three four.
Good for the old waist.
Just little steps land gently and carefully.
Two three four right knee up and stretch knee up and stretch.
Feeling good?
I bet you feel like you're working now.
Last time and other leg.
Up up up last time and out with the legs stretch forward.
Tummy's in arms in.
Then we'll do some back stretches back back.
If you keep your arms facing back what do you get?
Firm arms heels to the floor.
Beautiful keep doing it you'll be right.
Last two and relax.
Now we're going to go inside lie down do all the hips tummy thighs all the things that
we love.
Sitting down on the floor now for our waist and tummy tightness.
Bend your knees open up the old legs oh sorry young legs and keep your body up nice and
straight.
Make sure during all of this that your back is straight.
So we'll start off first stretching over put the palm of your arm up to the roof keep your
back up nice and straight.
As you become more used to this stretch and you can feel it right down the sides of your
body go down to your elbows but don't lean forward because that could hurt your back.
Make sure you lean right down to the side and keep straight.
You're holding your tummy much easier.
So we'll go four one two three four then to the feet one two three four one two three
four I bet you feel that stretch it's beautiful isn't it.
You know those rotten bra bulges and those saggy bits that hang over your belt sometimes
this will help prevent it.
Just do two of each now that you're getting used to it and you're getting really good
at it and one more time then we'll stretch round to the side again keep your back up
and you'll really feel this at the back of the hips and in your waist.
Nothing like a good trim up isn't it.
Just do two more and then we're going to start on our tummy exercises.
Last one and bending remember what I say legs apart bend your knees as you lie down you'll
never hurt yourself.
So go down slowly bend the legs up open and up and stretch bend down slowly hold your
tummy up and stretch.
Feels beautiful this one now if it's too hard what you can do is just hold on to your knees
and open up your legs like that and stretch bending down open and stretch.
You can bend your knees as you come up it'll help you.
Bend one more time down open and stretch.
Okay next one we're going to do is our tummy bicycling exercises.
Now you can do this three ways so you've got to pick a way that's comfortable for you.
You can either do it with the extending leg like this if you find it hurts your back you
can either lie down with your hands under your tongue like this under your tongue under
your bottom I mean never mind I'll get confused just like everyone else or if your tummy's
really strong lift up your shoulders but don't strain on your neck and do your extension
like so.
Right so take your choice just keep doing what you want and when you get tired have
a rest.
Now if you find it's still too much pressure on your back just go like that up and down
with the legs and relax because you'll still be using all the tummy muscles.
The most important thing to remember whenever you're doing your stomach exercises is keep
your back pushed into the floor.
Two more of these and up and out and out.
It's just my shoelaces cracking not my bones.
Now hold your tummies in tight and extend the legs.
This is a beautiful exercise really good for toning up the ins and the outs of the thighs
plus the old tummy.
Just relax.
As you get used to this one you could do it on your elbows as well but keep the small of
your back into the floor push down with your tummy muscles.
Okay two more of these.
One and two then point your toes.
Smaller movement, smaller back into the floor tummy held in.
We'll do eight of these with a pointed toe.
One, two, three, four, five, six, seven, eight.
Flex the foot too.
Now flex means keep it flat up to the roof.
Six, seven, eight.
Bend.
One, two, three.
Now it's important with this one you've got to squeeze your bottom super tight.
Hold your tummy in and push the small of your back into the floor.
If you do it you'll find it really hard to open and shut your legs.
Okay let's go.
One, two, three, four, five, six, seven, eight.
Flex.
Two, three, four, five, six, seven, eight.
Bend.
Two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
Flex.
Two, three, four, five, six, seven, eight.
One more.
One, two, three, four, five, six, seven, eight.
Good one.
Out to the side.
Nice and slow.
Now hold your tummies in.
Keep your knees bent and your bottom on the floor for support of your back.
Now when you're extending your leg it's important not to jar or jerk so you don't go like that.
You just extend and you'll feel that all the way in there.
It's really good when you're in a swimsuit and not having a bottle in the middle.
Okay so we'll do one of those and then up.
Out, up.
Are you feeling it in your legs yet?
I bet you can.
All in your bottom and your legs and your tummy.
Hold your tummy in tight.
See it's a good idea whenever you're doing exercises to do it for heaps of things at
once then you only have to do half the work.
One more time and then we'll swap legs.
Last one.
And out to this side now.
Don't forget keep your bottom on the floor.
Hold it tight.
Squeeze it super-soak tight.
And extend the leg fully so you can feel it right down the inside of your thigh.
And push in with your tummy so the small of the back's in the floor.
These are the ones that are the sizes for you and they will work really well.
Last one.
Up and out.
Remember if you exercise very gently and smoothly and relaxed you can do heaps more
menopause for your body.
If you go like a bat out of hell you'll end up just hurting yourself.
You don't have to be a maniac.
Last one.
Now the good old curls.
Now these are harder than they look because what you've got to do is you squeeze your
bottom really tight.
You push down with your stomach.
And you've got to try and get your chest over onto your tummy.
So imagine you're using your chest to get it onto your belly button.
You're curling and lowering.
Don't stiffen your neck up.
Relax all this top bit.
These are much harder to do than a normal sit-up, aren't they?
Just imagine poor old me walking all the way through it as well.
Keep going.
Can you feel it?
When you're coming down it feels like each of your vertebrae are just unwinding one
little bit at a time.
You couldn't get a bit of feeling in these nice tight tummies.
If you lie down on your beds and zip up your jeans tonight, it will come up without a worry.
Couple more.
Okay, last one.
Relax.
Now foot turned right out.
Push your tummy right in tight.
So the small of your back's into the floor.
Now you can relax like so and do this.
Just small movements.
Or you can go up like this.
Whichever is comfortable.
But make sure the small of your back is into the floor and your bottom's tight.
Feel it all on the inside of your legs?
All the exercises we've been doing have been for all the tummy area, for this groin area,
and to smooth the insides of your legs down.
In the next group we're going to do all the outsides of the legs.
Last two, one, two, other side.
Got to have even legs, you know.
I know you'd all be smiling and enjoying this and having fun.
Keep going.
Just think of something like how you're going to feel.
Feeling it?
Three more, come on.
One, two, three.
Good one.
Next we're going to work on our thighs and the old hips and the bottoms.
We've worked the insides of our thighs and also our tummies,
so let's now have a go at the outsides of the legs.
Lying down in a perfectly straight line, bend the bottom leg.
Make sure that your top hip is forward.
Don't sag back like that because it puts too much pressure on your lower back.
So you push it right forward.
Flex the foot.
Remember, flex means flatten it.
Now lift up and down very, very gently.
Don't do big ones like that, just little ones like this.
Squeeze that bottom really tight.
Hold your tummy in.
And what you've got to do, these ribs.
A lot of times you're going like that, okay?
So hold your ribs in tight, push them in, push tummy in, hip forward, bottom tight,
and you've got it.
It's a lot to remember, isn't it?
But it works.
I promise you, if you can concentrate and do all of that,
I mean doing 10 of these is like doing 50 the other way.
So we'll do four of them.
One, two, three, four.
Then down.
Then again, squeeze your bottom really, really tight.
Now what I don't want you to do is to push your leg forward.
Push it back a little bit, hold it up, and hold your ribs in,
hold your tummy in, squeeze your bottom,
and you'll feel it all the way down the sides of your legs.
So let's try it.
We'll do four down and four up, okay?
One, two, three, four.
Up.
One.
Slow.
Two.
Hold them in.
Three.
Bottom.
Four.
And one, two, three, four.
Up.
And one, two, three, four.
One more time.
One, two, three, four.
Up.
And one, two.
Hold everything in.
Don't forget.
Three, four.
Okay, now bend and straighten.
Again, don't jar your leg.
What you've got to do is use a control movement,
keep it up nice and even, and hold your tummy in nice and tight.
One more time.
You can do heaps more of these yourself,
but we'll do one more just for today.
Okay, sitting up.
Now we're going to do the rolls.
And out.
And over.
And out.
Now what you've got to do is hold your tummy in
and keep your leg bent right up until you go right out,
then extend so you don't get a clicking in the joint.
If you do, don't extend your leg.
Just roll your leg just like that.
And you'll still get the same type of effect.
Ready for the other side, kiddos?
Lying down, bent, foot flexed, tummy in, ribs in, bottom tight.
Just little ones.
We'll do a few of these right now for the other side.
Ready?
Now four.
One, two, three, four.
Up.
One.
Hold everything in.
Ribs in, tummies in, bottom squeezed super tight.
One more.
And down.
One, two, three, four.
And one.
Hold in.
Two.
Hold onto these departments so they don't stick out.
Four.
And one, two, three, four.
And one.
Two.
And one.
Three.
Four.
Can you feel it in the back of your hips?
And of course right down your legs.
Come on.
This will help tighten you up right right down.
Okay, last one.
Up and out.
Down.
One more.
And again.
Keep it rolled up.
These exercises are great.
They give you the energy to gim up your legs and make you feel like a new person.
Last one.
Get ready now for our back strengthening exercises.
Remember, bend your knees as you're lying down.
We're going to do our pelvic tilt.
What I want you to do is lift up the pelvis area, squeeze your bottom really, really hard and push down with your ribs.
That means when you go up and down, what you're doing is you're pushing the small of your back into the floor.
You're not arching and going like so.
That's not very good for your back.
So you're keeping your pelvis up and you're going down.
Make sure your bottom's nice and squeezed all the time.
Make sure your ribs are down and this is curled up.
It's hard to do, but once you've got the hang of it, it becomes a breeze.
Now part two is you put your arm under the small of your back and you just squeeze your bottom.
So you're not actually lifting your bottom.
Well, you're lifting your bottom, but not your back.
You're just squeezing, squeezing tight.
So only the pelvis is coming up and down.
Feel that?
Feels beautiful, doesn't it?
Yep, so your arm's supporting your lower back.
Part three is lifting up, again, keeping your ribs down, up on your toes and open and shut the legs.
One, two, three, four.
Pelvis.
One, two, three, four.
One, two, three, four.
Pelvis.
One, two, three, four.
This is your last one.
One, two, three, four.
Fingertip knees up and roll over.
Now for back stretches.
Keep up nice and tight.
Squeeze your bottom and relax.
Keep these nice and slow because you don't need to brush them.
This helps stretch your back, makes it become nice and supple.
And then I'm going to give you the best lower back strengthener you've ever felt.
One more of these.
Don't forget, just because I only give you four or five doesn't mean you can't do heaps more.
Good point.
Hands underneath the thighs so they rest on your pelvic bones.
And count to eight.
One, two, three, four, five, six, seven, eight.
Relax.
Once more.
One, two.
You're not actually arching your back.
You're just lifting your legs the same level as your hands give you.
Seven, eight.
Relax.
Lift it up.
And stretching up here.
Lifting up here.
Through the tummy.
Relax.
Well, are you all feeling a bit fitter after that?
Feeling it in the old legs and the tummy and the back and bottom?
All the areas that you really want to fix up.
Now comes the good part, the relaxation part.
Remember, it's really important whenever you lie down or sit up to bend your knees.
This will protect your lower back.
So hold your tummies in, squeeze your bottom, and lie down.
And we'll get ready for our relaxation exercises.
Now breathe nice and slowly.
And the very first one we're going to do, have your leg bent like this and just bring the knee up to the chest.
Breathe out.
And up.
And up.
Now what you're doing here, apart from stretching your hamstrings and your quads,
by holding the back of your knee, what you're actually doing is not putting any stress on the kneecap.
A lot of people go like this.
And that puts lots of stress all around the kneecap.
And if you have a bit of a dicky knee, this will be good to do it this way.
So just breathe out.
Relax.
Make sure with all of this you push the small of your back into the floor.
This will help protect your back.
And that's very important.
Okay, you ready for the next one?
Now, a few of you might not feel comfortable doing it with a foot like this.
So you can do it holding onto your ankle or behind your knee.
You do it whichever way you feel best at.
And then open up, keep your buttocks on the floor.
Hold your tummies in.
Count.
One, two, three, four, five, six.
Then up.
Then one, two, three, four, five, six.
Feel the stretch.
And again, bend, up, and out.
Count to six again.
Now this is relaxation.
So you just relax and think of something good.
And up.
One, two, three, four, five, six.
We'll do it one more time.
Bending and stretching up.
Don't forget it's too hard and it feels uncomfortable hanging onto your foot.
Hang on behind your knees or your ankle, whichever is comfortable for you.
Now you're keeping this part down, holding in your tums.
Lifting up here.
And one, two, three, four, five, six.
Now what we're going to do is you bend your knee.
Put it nice right angles.
And you hold your shoulders to the floor and roll over.
This will help stretch your lower back.
It's a very good exercise for anybody who does have a bit of a dicky, uncomfortable back.
It'll help give you a really good stretch.
Bet you can all feel it, can't you?
Up.
And then we'll do it one more time.
And then we'll do the other side.
Feel good?
Okay.
Now bending this leg, what we're going to do now is stretching here.
And now hold your tummies in, push the small bit back into the floor.
What you should do is just pretend you're on a tropical island, relaxing, wonderful holiday.
Maybe in the bush, maybe out in the sea.
On a sailboat.
We can all imagine that some millionaire's picked us all up and taken us for a sail on his yacht.
Last one.
And then we'll do our stretch again.
Up.
Feel it down there.
Tummies in.
And out.
Again, count to six nice and slowly.
If you're a fast counter, count to ten.
I know about all these tricky ideas.
And one, two, three, four, five, six.
Bending again.
You know what you've got, didn't I?
Up and out.
Holding for six again.
So you could do these with a fin and have a good old guest guide that you went, couldn't you?
And up.
One, two, three, four, five, six.
Actually, that's a great idea.
Why don't you bring some friends over sometimes and do some exercises with them in the privacy of your own home.
No one feels embarrassed.
You can have a good old laugh together and enjoy yourself.
Catch up on all the gossip.
It'll be fun, isn't it?
Arms out nice and straight.
Small look back into floor.
Bending down and stretching over.
Notice my knee goes down as far as it can.
That'll give you back a really, really good stretch.
Up and relax.
Up, over, holding.
Relax.
Last time here.
Feeling good.
Up and relax.
Now, this time what we're going to do is you bring your knee up, straighten and hold.
Up, bend.
Now, make sure that the small of your back is always kept right into the floor.
When you're extending your leg, extend it more up than down.
Let's say you want to arch your back and put any stress on your back, and that's really important.
And you guessed it.
Stretch of the old hamstrings.
Last time, then we'll do the other leg.
Okay, stretch up.
Feels good, doesn't it?
I love it.
Maybe you could get your husbands or wives to do it with you as well.
Get fit together as a family.
I don't know about the kids, but they're not their life.
Last time.
Now, this is what I call the big stretch.
So what you do is you bring your knees in like that.
You've got to keep the bottom on the floor so you curl up from the top half.
Again, hang onto the ankles, the feet or your knees, whatever's comfy.
And you open right out.
That's why it's called big stretch.
Feels good, though.
Gives you a beautiful stretch.
Then you relax.
Come up slowly and stretch and stretch.
Down.
You'll get used to it.
Just keep doing it heaps of times and it'll become easier.
So you could do that one while you're watching Tally, couldn't you?
Just turn it on.
Sit there.
Howdy-doody.
Last time with that one.
And the very last one in our lying down exercises is a really good back stretch.
So what you do, you hook your arms under here, you curl right up,
put your head between your knees,
holding so all your back's nicely rounded.
And then you still leave your knees up, but you lift up here
so you've got a little arch under the small of your back.
It's really hard to do, but if you keep working on it, you'll get it.
And it stretches all your lower spine.
It feels beautiful.
It's just when you hope your workmen don't come in and skew the view.
Last one.
Good time to tell your jokes, too.
We're going to sit up now, so the important thing is bend your knees.
That's right.
Help yourself up.
Now open up as wide as you can.
Hold your tummies in, pull down the old Leo's or the trackies,
and stretch over.
Now just relax.
Let your body stretch and relax.
What you're doing here is you're stretching all up the sides here.
It feels good in the back of the hips.
Relax.
Now slowly, then up and other side.
You only really need to do this sort of thing once or twice,
and it's given you a good stretch.
We've stretched every department we've got and every way we can.
Last time.
Now for those who are going to cheat, hands behind your back and go down slowly.
And I don't care if you only go one inch coming like that.
It doesn't matter.
Just try it.
Don't say it's impossible because it isn't.
I know heaps of guys that do it all the time.
As you're getting used to it, I'll tell you a good trick.
Get some telephone books.
Put one on top of the other.
Hands like that.
Now what you'll do is sit on your center of gravity,
hold your tummies in, and lean forward so your knees are out.
Hands on the phone books.
Count slowly to eight.
And relax.
And as you get better, you take away a phone book, go down,
take away another phone book, go down,
until it's quite comfy just to sit like that.
And that will help you become more flexible in the groin area
and the lower back area.
Remember, the more flexible you are,
the less like you are of having back injuries
or any problems with your body at all.
Now, just shake your legs.
Have a good old relax.
Sit so you're comfy.
Then we'll stretch the upper arms.
So what you do, you bring it across here
and push with your hand.
Feel that lovely stretch all along there.
Beautiful.
Relax.
And the other side.
Don't choke yourself, all right?
One more time, reach out.
Hold tummy in.
Keep remembering whether you're sitting, standing,
or doing anything, hold your tummy in.
Keeps your back straight.
And if you keep doing it, it's an isometric exercise,
and you'll find your tummy gets flatter.
So next time when you're out in your bathers,
you look really...
OK, now we're going to just relax the shoulders.
Give them a good old twirl around the block.
Relax your hands.
Now, this is important because these are neck exercises.
If you sit at a desk all day
or you find that you get very stiff around this area
and your neck aches and you get headaches and things like this,
this is the very, very best exercise
for helping opening up all the blood vessels,
letting the nerves relax.
You look straight forward at someone,
so pick something in the room.
You'd better look at the video this time.
And stretch back.
It's what I call the double chin exercise.
When you push right back in like that,
what you should get besides double chins
is a pulling all the way down past your shoulder blades.
And if you pull down your shoulders as well...
Beautiful.
Feel it. Can you feel it?
If you can't, push harder.
Don't put your head down like that.
Up like this.
OK, relax.
What you do is you do that, count slowly to eight,
and relax and do it several times.
Now, if you want to put your head forward,
you slightly tilt the chin
and then turn to the side.
That means you'll pull all along there.
If you go like that, you're pulling along here
and it's not really... it's not cool.
So you pull this way.
Up and forward here.
Up.
Up again.
Tummy's in.
Remember, your posture counts a lot
to how you're going to feel about yourselves.
And relax.
Just relax your shoulders.
I told you I'd show you something exciting to do in bed,
and these exercises are in case you wake up
feeling stiff in the mornings.
Now, what you've got to do is stay under the bedclothes
where you're nice and warm and snugly,
but I'll lift mine over just so you can see what I do.
Righty-o. Lying down.
Now, push the small of your back right into the floor.
Bring your knee up.
Hold it, pushing, pushing hard.
And then open up your leg, pushing down.
Relax.
Other leg.
Push the small of your back into the floor
and knee up to your chest,
relax.
Open up.
And relax.
And you can do that several times.
Next one, again, tighten your bottom,
stretch your leg out,
and turn your feet around.
Back and forward.
Wriggle the toes.
Other leg in a circle.
Back and forward.
See, you only need to do a couple of seconds of this.
Wriggle the toes.
Right, now stretching up, breathing in.
Stretch right up high.
Pretend somebody's got your feet
and they've got your hands,
and they're pulling right, right up.
Stretch your fingers, stretch your toes.
Relax.
One more time.
Fingers and toes.
Relax.
Now for the very last one, you put your feet together,
bring them right up as far as you can,
just so it's comfortable.
Lift up the top part of your body,
and pushing the small of your back into the bed again.
And relax.
One more.
Up.
Your partner will probably think you're crazy, but don't worry about that.
And relax.
Just loosen everything up.
Now remember, whether you're sitting up
or lying down, getting in and out of bed,
always bend your knees.
So you bend your knees,
and you roll over to get out of bed.
That way, you protect your back
and you can't hurt yourself.
Now, if you're going to play sport,
do some sort of great activity,
do these exercises every morning,
and you'll wake up feeling
light as a feather and springy as anything.
Oh, hi. I suppose you're wondering what I'm doing
sitting up here doing this with my elastic.
Well, with a simple bit of elastic,
starting off with a skinny one first,
and when you get stronger, you use a thicker one,
you can tighten up those arms
and keep looking younger, longer.
Sounds like an ad, doesn't it? But it isn't.
Okay, first one, what we do,
just do the same as what I'm doing here.
You hold it out level with your chest,
and you pull, and you can feel it
on the back of your arms,
and then when you've done about eight or nine of those,
you have it this way, and pull out.
Oh, feel that in the old arms.
Now, the secret with doing arm work
is not to hunch up your shoulders
and get all stiff in the neck,
but to use underneath here.
So you've got to concentrate.
You use this area.
You use it to support your arms.
You relax up here.
Now, if you want some really good ones
to help the back of your arms,
what you can do is you get your piece of elastic
like so. See, it's tied in a knot.
You hold it on your hip.
You turn your arm right around like that,
and you just lift.
You really, really feel it, believe me.
All up the back of your arms.
Now, you know there's nothing worse
than wearing an absolutely divine evening dress,
and you go to the ladies,
you walk in there, look in the mirror,
and your arms are flapping around the place.
This will help tighten up that.
Of course, you've got to do both sides,
so you just do it and relax.
It doesn't take much,
only a few minutes each day.
You can do it just before you hop into bed
overnight, too.
Now, a really good one, which will get all down the backs here,
is this one.
Excuse the back.
Out. When you go up, you lift up
and out.
After a while,
you'll feel it.
It's amazing, you know.
You'd think with a piece of elastic
that it wouldn't do anything, but it does.
And as you get used to a simple skinny bit of elastic
like this, just about this long,
so if you measure it, it's about half of your arm,
so you get one full length of your arm
folded in half,
you'll find that you'll get nice, firm arms
in a matter of three or four weeks.
Now, while you're in the kitchen
cooking dinner and you're waiting for the pot
to boil, grab yourself a couple of cans.
If you want to keep yourself
a nice bust line that keeps the old strap...
yeah, strapless dresses up,
then try this one.
You keep your arms up level like that with your bust,
and you open.
Now, notice my arms are in a semi-circle.
Open like that.
Of course,
it's good for the men to do this too.
Us girls do like you guys
with nice, big chests and strong arms
so you can give us better hugs.
Right, so you keep it out.
Yep.
You can feel all your arm
and your bust muscles working.
Well, the muscles that support your bust anyway.
OK?
Now, for some extra arm work,
all you could do is just hold your arms in like that,
curl up,
stretch up,
down,
up, down.
By doing the nice,
twisting, slow movement,
you'll find that you'll help trim your arms up
and give it that lovely, firm look.
Not the big, muscly look,
but you'll have a nice shape.
Well, thanks a lot for joining me
for our Fun and Fitness video.
I really enjoyed having you exercise with me.
And if you like to keep fit and healthy,
you've got to remember these points.
Take it easy.
Don't force your body to do things
it doesn't want to do.
Make sure you hold your tummy in,
keep your bottom nice and tight.
And if you remember that while you're driving your car,
sitting at your office desk,
or just sitting around at home,
it'll help keep your back nice and straight
and you won't get backaches.
Plus the isometric exercise on your tongue
will help keep it nice and form.
Never bounce or jerk your body.
Treat your body with care
because your body is your best
and most prized asset.
Also, never force yourself to do
anything too violent, too quickly.
Take it a little bit at a time.
If you build it up, you'll have heaps of staying power.
If you do it too fast,
too soon you'll burn out and you'll be no good for weeks.
So, I look forward
to doing exercises with you
as much as you want to do them.
Turn on your video any time you like,
do any bit you like, and you'll feel great.
Now it's time for me to have my ever slim
and this afternoon I'm going to have
some yummy chocolate milkshake
which I really love.
And also,
the wafer biscuits.
These wafers are the cheese wafers
and I love them, they're my favourite actually.
Just pour your chocolate
into a glass
for an added touch of style.
Grab yourself your little wafer.
Oh, and don't forget,
it's important to read your ever slim
getting started book.
This has been prepared by a professional nutritionist
to develop a step by step
and easy to follow menu plan
with lots of other helpful advice.
Well, that's that.
We've done our workout, now it's time to have some ever slim
and you can relax with me.
So grab your drink and enjoy.