Slim and Trim stretch and strengthen

Slim and Trim stretch and strengthen. Michelle puts you through a healing and strengthening routine helping you to ready yourself for your next round of extreme workouts.

1 Kickstand Tap - 20 reps each side

Targets: Abs, butt, and legs

• Start in chair pose: Stand with feet together and arms extended overhead with palms facing each other; sink into a squat. (As you hinge forward slightly from hips, arms reach diagonally upward.)
• Maintaining squat throughout, lift left foot off mat and quickly extend leg behind you to tap mat, then immediately return to start.
• Repeat

Note if it's too hard place hands on hips before starting taps.

2 Side Slide - 20 reps each side

Targets; Chest, abs, hips, butt, and legs

• Start in tree pose: Stand with palms pressing together in front of chest, and bend right knee out to side, placing sole of right foot on inner thigh of left leg.
• Bend left knee to lower into a squat as you extend right leg out to side, sliding it out on floor, toes pointing forward.
• Immediately return to tree pose, tapping right sole on left inner thigh before quickly repeating move.

Note: If it's too hard place hands on hips for better balance.

3 Warrior Two to Sumo Warrior - 8 reps

Targets: Shoulders, abs, butt, quads, and calves

• Stand with feet hip-width apart, arms extended out to sides, palms down, then lunge with left leg out to left side, toes pointing left, knee over ankle and right leg straight. Turn head to left.
• Pivot on heels so that toes of both feet are turned out slightly, look forward, and sink into a wide squat.
• Lift both heels off mat and do 3 pulses, lowering butt 2 inches toward heels and rising again. Note: If this is too hard lift only one heel, or keep both heels on mat.
• Pivot feet to return to warrior II, this time facing right:
• Point right toes toward right and left toes forward, leaning body weight over bent right leg and straightening left leg as you look right.
•  That's 1 rep. Repeat for 8 reps.

4 Downward Dog - Hold for 3 full breaths

• Start on all fours with hands directly under shoulders, knees under hips.
• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
• Hold for 3 full breaths.

5 Crow Pose - Hold for 5 to 10 breaths

• Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.
• Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms.
• Hold for 5 to 10 breaths.

6 Cobra

• Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
• Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
• Press shoulders down and away from ears.
• Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
• Hold for 3 full breaths.

7 Extended Side Crunch - 10 reps each side

• Lie on your left side with legs extended, toes pointed, and arms extended overhead with the towel. You should be balancing on your side with your shoulders, hips, and ankles stacked so that your body makes a straight line from head to toe.
• Inhale and stretch your body as long as you can. As you exhale, shift your weight back slightly into your left ‘cheek,’ lifting your legs off the floor and slightly in front of you while crunching through the right side of your torso. Inhale again and lower back into your starting stretch position.
• That’s one rep.
• Do 10 repetitions on your left side, 10 on the right.

Note: This move looks easy, but it can be very challenging to control. Start slowly and focus on using your abdominals to help lift your legs. If it’s too tough to lift your legs, just focus on the crunch through the top side of your body.
8 Bicycle Twist - 10 reps each side

• Lie faceup with arms extended overhead and hold the ends of the towel. Point your toes and extend your right leg parallel to the floor (but not touching) as you bend your left knee and press the inside of your left foot on your right inner thigh.
• Inhale, and as you exhale, lift both legs (maintaining their position) as you lift your head and shoulders off the mat and twist your right shoulder across to your left knee. Lower your head and legs back to start position.
• That’s one rep.
• Repeat 10 times in a row to the left, and then 10 times to the right.

Note: As you lift your head and turn your shoulder into your knee, make sure your arms stay extended by your ears (don’t let the towel end up in front of you). If it’s too challenging to lower your legs so much, keep them closer to the ceiling as you lower, making sure your lower back doesn’t arch off the ground.
9 Bridge Attitude Lift - 10 reps each leg

• Lie faceup with your knees bent, feet flat on the floor and arms extended overhead, holding the ends of your towel in each hand (your arms should be hovering just above the ground). Pull your abs in tight and lift your hips off the floor into a bridge pose.
• Next, extend your right leg out parallel to (but not touching) the ground. Then, bend your right knee and turn your right heel up to the ceiling as you pull your leg in as close to your body as you can without dropping your hips.
• Extend your leg back out to your starting position.
• That’s one rep. Do 10 repetitions with the right leg, and then 10 with the left.

Note: As you draw your knee in towards your body, try exhaling and pulling your belly button in tighter to your spine to strengthen the contraction in your abs even more. If it’s too hard to keep your arms overhead, release the towel and press your arms down by your sides for more support.
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10 Crossover Roll Up - 10 reps

Targets: Abdominals and lower back

• Holding the ends of your towel with both hands, lie faceup with legs extended on the floor slightly wider than hip-width apart, feet flexed. Bring your arms overhead, extending the towel over but not touching the ground.
• Take a deep breath in and as you exhale, press your shoulders down towards your hips and begin rolling your head, neck, and shoulders up off the mat, reaching the towel across to the right side of your body. Continue rolling up through your spine until you are seated and then press the towel across your right leg and stretch your body forward.
• Slowly reverse your movement, keeping your abs drawn in tight as you roll down to your starting position, articulating through your spine the whole way.
• That’s one rep. Do 10 reps total, alternating sides each time.

Note: Try not to use momentum as you roll up. Focus on bracing your abdominals in tight, and pressing your legs into the ground as you roll up and down. If you aren’t able to make it all the way up to sitting, simply roll up as far as you can until you build enough strength to do the full roll up.

Forward Scoop to Reverse Plank - 10 reps

• Sit holding your towel with legs extended and together, toes pointed, squeezing through your inner thighs. Take a deep breath, and as you exhale, scoop your abs into your back as you reach forward, bringing your chest over your thighs and press your towel out towards your toes.
• Quickly roll back up to your sitting position, release your towel, and place your hands behind you on the ground, fingertips pointed towards your body. Lift your hips off the ground into a full reverse plank. Hold for one count and then softly lower your hips, pick up your towel, and repeat. Do 10 reps in total.

Note: Be sure to use your breath and your abdominals during the forward scoop and during the press up to plank. If it’s too hard to lift your hips up with your legs extended in plank, bend both knees and plant your feet on the ground hip-width apart and lift into a reverse tabletop position instead.