G'day everyone, welcome back to another exercise video. In this video today, we're going to be working our balance and also strengthening our legs. Now, I will be using a cushion for some of the balance exercises today to make them a little bit more challenging so pause the video before we get into it. Grab a cushion so you can follow along with me. Now, if you do find the exercises a little bit too difficult with the cushion, just do the exercises without it, the more you practice these exercises, the better you're going to get, so you can add a cushion in later on. Also, if you've got any questions, you can shoot me an email at mike@morelifehealth.com, you can drop a comment in the comment box or also join the amazing More Life Health Facebook support community and finally before we get into the exercises, make sure you do one of the warm-up videos which I'll drop a link in the description box below as well as the link to the Facebook support community. By doing that you'll be ready for the exercises before we get into it. Enjoy the workout! Let's get started by standing behind our chair, one hand on the chest, standing up nice and tall and let's do some hip abduction, leg swings out to the side, the screen out to the side, hold for 5 seconds and 3, 2, 1 and changing legs. So the same thing on the other leg, changing hands, one hand on the chair and 3, 2, 1 bringing back together. Again on the other leg 5, 4, 3, 2, and 1. Other leg 5, 4, 3, 2, and 1. What we're doing is bring that leg straight out to the side, your toes are facing the front. Remember that for this exercise guys, let's go 5, 4, 3, 2, and 1, changing legs 5, 4, 3, 2, and 1. Great work! Now, we're going to do some hip extension, so bringing that leg out working the buttocks straight leg bringing you back, hold 5, 4, 3, 2, 1, bringing it back to the front. Leg back, keeping it straight 5, 4, 3, 2, and 1. Now, let's keep those toes off the floor, bringing back 5, 4, 3, 2, and 1. Excellent work! Other leg, let's go 5, 4, 3, 2, and 1. Back to that other leg, let's go 5, 4, 3, 2, and 1. And changing legs, keeping that leg up 5, 4, 3, 2, and 1. Excellent work! Shaking out those legs, let's get straight into working the front of those hips. Now, standing up tall, shoulders back and down, let's lift that leg up to 90 degrees and 5, 4, 3, 2, and 1. Changing legs, 5, 4, 3, 2, and 1. Back to the standing leg, 5, 4, keep that side nice and tight 2, and 1. Other leg, keeping it up nice and high 5, 4, 3, 2, and 1. Again, up 5, 4, 3, 2, and 1. Other leg 5, 4, 3, 2, and 1. Excellent work! Facing your chair, standing up nice and tall, what you're going to do is bring that leg back like this hold for five seconds 5, 4, 3, 2, and 1. Changing legs, 5, 4, 3, 2, and 1. Other leg 5, 4, 3, 2, and 1. Now, if you get a cramp in the back of those legs, just point your toes behind you. Nope, don't put them down 5, 4, 3, 2, and 1 or don't bring your leg up as high 5, 4, 3, 2, and 1. Last one on that other leg 5, 4, 3, 2, and 1. Excellent work! Now, what we're going to do is take a sit in your chair and you're going to sit up nice and tall and you're going to bring that leg out in front of you. You're going to hold that squeeze those muscles at the front of the leg for 5 seconds 5, 4, 3, 2, and 1. Other leg, let's go five, keep that leg nice and straight 3, 2, and 1. Excellent work! Again with this leg, where you started on and 3, 2, and 1. Maintain that upright posture guys 5, 4, 3, 2, and 1. And last one 5, 4, 3, 2, and 1. Now, onto this 5, 4, 3, 2, and 1. Excellent work! Standing back up, standing behind your chair. What we're going to do now some calf raises holding on with one hand, coming up nice and tall onto those toes, let's get four 5, 4, 3, 2, and 1. Coming down, again coming up nice apply onto those toes hold for 5, 4, 3, 2, and 1. And let's come up as high as we can, now maintaining that throughout the 5 seconds 5, 4, 3, 2, and 1. Excellent work guys! Now, I'm going to bring those toes up so coming back onto the heels, let's go for 5, 4, 3, 2, and 1 bringing those feet down. Let's come back up onto those heels, lifting those toes up 5, 4, 3, 2, and 1. Let's go again. Last one 5, 4, 3, 2, and 1. Excellent work guys! Taking a deep breath in and out. Okay, let's stand in one foot in front of the other toes aren't splayed out, they're facing exactly or directly to the front, I should say, standing up tall, keep that stomach tight relax into the position, let's hold this position for 45 seconds and holding it, following along with me guys. If you come out of position, hold on to the chair, get straight back into the position and just get a feel of how long you're holding this exercise. If you can keep track of time by having a timer, then that's great! The more you practice these exercises, the better you're going to get, the time going to go up. Let's keep it going guys, hold in this position, shoulders back and down and keep that stomach tight, get yourself in good posture. Just like 10 seconds to go and 5, 4, 3, 2, and 1. Excellent work! Let's change feet, other foot in front toes facing directly to the front, they're not splayed out hold this position and relax into it with your shoulders back and down. Again, holding for 45 seconds, need to hold on to the chair, hold it onto the chair but the key is to progress these exercises over time, the more you practice them, the better you going to get you just got to put it in guys and you will reap the rewards. Let's keep going for another 10 more seconds and 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Now, you're going to grab your cushion and place it on the floor, you know stand on the cushion hold onto the chair. Let's get into that ten to the position, okay, once you start to feel yourself steady with your toes facing in the front, you know take your hands off and practice that position, keep your hand over the chair if you need to really focus on what you're doing. You will sway, your ankles will move, it's an unsteady surface. You're working those muscles in those little legs, hold it for as long as you can, focus on what you're doing. Stay as steady as possible, even though I have to really control myself in this movement. Let's keep it going guys. We'll get better, focus on what you're doing, relax into it and let's go for 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Really good job guys! On to the other leg now in front to standing back on that cushion, changing feet, other foot in front standing up nice and tall, making sure your toes aren't splayed out steady yourself, hands by your side or over the chair, if you need to what you feel more comfortable doing that, focus on what you're doing relax into it, relax everything and steady yourself. Excellent work guys! Hold that position 30 seconds, we're going to hold this for, keep it going. Great job guys! But about 20 seconds to go, keep your shoulders back and down, standing that upright posture, if you come out of position, get straight back into it 15 seconds and 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Excellent work! Placing that cushion out of your way, standing next to your chair, taking a deep breath in and out. Let's shake out those legs a little bit and let's get it to the single leg stance position, so standing on that one leg, holding on to your chair. Let's take our hand off the chair, hold this position and let's hold this for 60 seconds, focus on what you're doing, keep that leg in whichever position you find comfortable. Excellent work guys! And if you need to hold on to the chair, hold on to the chair. Let's keep it going, holding the position right about halfway now. That's it, guys! Put it in focus on what you're doing, you can do it standing up tall, control that sway. Excellent work! And let's go for 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Excellent job! Shaking out those legs, taking a deep breath in and out. Holding onto the chair, let's get onto the other leg now guys. Standing up nice and tall, take your hand off the chair if you can, hold this position for 60 seconds. Relaxing those leg muscles, relaxing those feet muscles as best you can. Stay focused, don't be distracted, hold that position. Excellent work guys! Putting it in 60 seconds, you can do it, getting that good posture. That's it! And 20 seconds, putting it in guys, you can do it and 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Excellent work! I did slow down that counting, shaking out your legs like I'm doing, taking a deep breath in and out. Okay, let's stand back in that standing 10 positions. Now, what we're going to do, so standing 10 and one foot slightly in front of the other. Let's get those arms working again and space our arms by our sides like this. Keep that stomach tight and let's just do some up down movements whilst we keep that stomach tight. Bringing our belly button to our backbone, squeezing those muscles, shoulders back, just up and down like this in that semi-standing position. Keep it going up and down, following along with me guys. That's it! You can do it, up and down, up and down, following along with me, we've got 20 seconds to go, arms up and down. That's it! Keep your arms straight, keep that upright posture and 5, 4, 3, 2, and 1. Excellent work! Let's change sides, other foot slightly in front, now standing up tall and let's work those arm muscles. Keeping them strong, getting them stronger. Let's just go up and down whilst we're in this position, we're keeping our core tight as well, keep it going, guys. Just following along with me until I say stop and not doing any set repetitions, we're just going to keep doing nice gentle arm movements, working those bicep muscles. That's it! Straighten the arms, bend the arms. Let's keep it going until I say stop, don't you go for another 10 more seconds. Now, keep that core tight and 5, 4, 3, 2, and 1. Excellent work! Let's go one finger on the chair sitting up nice and tall. Let's come up onto those toes, hold for 5 seconds 5, 4, 3, 2, and 1. Coming down, let's go again coming up 5, 4, 3, 2, and 1. Coming down, let's come up again 5, 4, 3, 2, and 1. Excellent work! Shaking up those legs, taking a seat on the chair, taking a deep breath in and out. Okay, let's do simultaneous sit to stands working those leg muscles, let's come up, standing up and then push off the chair, push off the chair and then sitting down. Okay, let's go again, coming up. Excellent work! Straightening those knees, straightening those hips making sure the backing legs aren't touching the chair slowly sitting down. Making sure your knees are in line with your toes, again up straightening those knees, straightening those hips coming down. Excellent work! Now, what we're going to do, we're going to stand up, from this position, we're going to push up into a shoulder press and then we're going to come down, nice and slow sitting back. Excellent work! Hands across the chest if you can, standing up nice and tall, pushing up into that shoulder, press sitting back down. Now, if you need to hold onto the chair during this exercise, also pushing off the chair, following along with me guys. And then it's coming up into the shoulder, press reaching from the chair sitting back down. Let's go again, I'm going to place my hands across the chest, let's go for five, 1, 2, 3, 4, and the last one, 5. Excellent work! Slowly sitting down, shaking out those legs, taking a deep breath in and out. Let's do some shoulder shrugs, now coming up 1, 2, 3, 4, and 5. Excellent work! Shaking out those arms, let's stand behind our chair. Again, what we're going to finish off with now is the single leg stance or standing on that one leg. We're going to put it in for 30 seconds on this leg, really focus on what you're doing, put in for the last exercise guys. You can do it. That's it! 20 seconds to go, relaxing that body. Excellent work! Big smile on the face, shoulders back and down, let's go for 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Changing legs, coming up on to that other leg, holding for 30 seconds, getting yourself in that good posture. You can do it guys. Putting it in, the last exercise, focus on what you're doing, coming out of position. Get yourself straight back in into the position and putting in for the rest of the time, you've got 15 seconds to go and 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 shaking out those legs. Taking on a seat in your chair, let's do some shoulder rolls 1, 2, and 3, shaking out the arms, shaking out those legs, taking another deep breath in and out. Okay, sitting back in your chair, Let's take 3 slow breaths in and out relaxing our body as we do it with our eyes closed. Let's take a deep breath in and out, relaxing your body. Again taking your deep breath in and out, relaxing your body and last one, deep breath in and out, relaxing your body. Sitting up tall in your chair, so another five short rolls, eyes open 1, 2, 3, 4, and 5. And there we had a balance and leg strengthening exercise session. I hope you enjoyed those exercises. Now, if you've got any questions, you can shoot me an email at mike@morelifehealth.com or join the amazing More Life Health Facebook support community And for a free or four-week exercise ebook for seniors, head over to morelifehealth.com, sign up for the mailing list and I'll send you a copy,. Also for more exercise videos for seniors, make sure you press the subscribe button. I'll see you soon guys. Thanks for following along.
