Charlotte Hellhoff: Hi! I am Charlotte and this is Cinda from Performance Private Training. Today, we have been talking about how to get ready for swimsuit season. After every workout, you need a good stretch. So today we are going to talk about how important stretching is and also show you some exercises. Important to know is that when you stretch, do not use jerky movements. Try to stretch for at least 20-30 seconds using that on each stretch. Make sure that you are stretching both sides of your body. So if you are performing lunges on both legs, make sure that you are stretching both legs as well.

The first stretch we are going to show you today is called the Pigeon. So Cinda is getting down on her hands and knees, she is bringing her right leg under her body, stretching her left leg out under her and stretching arms forward, making herself nice and tall. See how nice and long, there is no jerky movements. There she is holding that stretch for about 20 seconds or so. Turning around, switching leg now. It's important to always do the stretch on both sides of your body, not leaving one side out. Arms nice and stretched out in front of you and the right leg is stretched out in the back. This stretches your up glutes, your butts basically and your quads, the front of your thigh and also the back of your thigh, your hamstrings.

The next stretch we will show you is the Cobra. Now you are going to be laying down on your stomach, nice and flat, you are going to put your chin on the back of your hands, resting comfortably. Take a deep breath and inhale. As you exhale, you are pushing yourself up. This is called the Cobra.

Hold that stretch for a bit, don't arch your back too much, especially, if you are having back trouble. Come on down, very good. We are taking one deep breath in again and exhaling as you are pushing yourself up. This is stretching your core, your abdominals and also your lower back, excellent.

Next, we are going to show you a stretch called Child's Pose. So Cinda is getting down on her knees, stretching her arms forward. It's a really great back stretch. Remember, those rows you were doing earlier. It also stretches out your lower back.

Now Cinda is going to be standing up. I am going to show you how to stretch out your triceps. Taking your arms behind your neck, pulling gently on your arm, very gently, don't pull don't pull too hard. This is an excellent triceps stretch. Next one is stretch to shoulders. So you are going to take one arm, pull it across your chest, pulling tight toward you. A very nice shoulder stretch, holding that stretch for about 20 seconds, 20-30 seconds, no jerky movements. Its nice and tight and switching sides.

It maybe a little harder on one side because it has to do with how flexible you are. So don't worry about that. I cannot stress enough how important stretching is especially after every workout. If you don't stretch, it's much easier to get injured. So I hope that you have learned something today and I want to thank you for joining us.