What muscles does this muscle tone workout target?

The primary targets are core, spine, hips, with secondary activation through glutes, inner thighs, hip flexors. Mish Naidoo programs 15 exercises across 20 minutes — standout moves include Glute Bridge with Leg Lift (glutes, hamstrings). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. This is a beginner-friendly session, but the muscle engagement is real. It works well as a arm toning exercises session. If you're looking for core workouts at home, this session delivers. The core strengthening exercises in this session build deep stability that supports everything from your posture to your pelvic floor.

What equipment do I need for this workout?

You'll need mat. Don't have everything? Swap in thick towel, carpet. Mish Naidoo shows exactly when to grab each piece so you're not scrambling mid-circuit.

Is this workout suitable for beginners?

Yes. Mish Naidoo designed this session for people who are starting out or coming back after a break. Modifications shown throughout: Hands on lower back for support; Bend through the knees if full extension is too much. The 20-minute format is deliberate — long enough to challenge your muscles, short enough that you'll actually finish.

How long is this workout?

About 20 minutes, start to finish. Includes a warm-up section. Mish Naidoo builds you into the work instead of throwing you in cold. 15 exercises total.

Are there modifications available for this workout?

Mish Naidoo provides modifications throughout. Examples: Hands on lower back for support; Bend through the knees if full extension is too much; Prop up onto the ball of the foot for extra challenge; Stay on forearms or extend arms fully; Bring foot into the crease of the elbow for a deeper stretch; Forehead down or chin/chest down for more intensity. The point isn't to suffer through a move you can't do with good form. Mish Naidoo's philosophy is clear: own the movement at your level first. Your body will tell you when it's ready for the next progression.

What health benefits does this Tone & Stretch workout offer beyond fitness?

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Mish Naidoo chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2023) found that this type of training produces measurable improvements in these areas. The beginner-level programming means these benefits are accessible without risking injury.

How often should I do this workout?

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Mish Naidoo designed Tone & Stretch as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder. It doubles as solid core workouts at the gym programming.

Why does this workout emphasize core exercises?

Because core strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Mish Naidoo programs core-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other. Research by Superior University highlights the importance of core training for long-term functional independence in women.

Can I do this workout if I have joint pain or stiffness?

Start with the modifications Mish Naidoo shows and see how your body responds. Many of the exercises in this session can be scaled — lower range of motion, lighter load, slower tempo. Joint stiffness in your 30s and 40s often improves with consistent movement, not avoidance. That said, sharp pain during any exercise means stop. Pain is information, not a challenge to push through.

Core And Hip Stretch And Tone | Tone & Stretch #9

Exercise Breakdown

15 exercises in Workout 9

Warm-up2 exercises

1m 14s

0:15

Yoga Flow Warm-up

“Inhale, sweep the arms up. Exhale, fold forwards.”

full bodyspinehamstrings

low

1:06

Yogi Squat

“Jump with your legs outside your hands, sit down, and use your arms to open up.”

hipsinner thighsankles

low

Strength1 exercise

2m 25s

7:35

Glute Bridge with Leg Lift

“Take a moment to squeeze on the way up.”

gluteshamstringslower back

medium

Flexibility4 exercises

4m 48s

10:10

Happy Baby & Butterfly Stretch

“Rock side to side, just loosen up for a bit.”

hipsinner thighslower back

low

10:51

Figure Four & Spinal Twist

“Look towards the left hand, shoulders roll down.”

gluteshipsspine

low

14:41

Mermaid Stretch

“If you can bring it into the crease of the elbow.”

quadsshoulderships

medium

19:20

Side Gate Stretch

“Full stretch through the side.”

coreouter thighsarms

low

pilates4 exercises

3m 53s

2:05

Pilates Roll-ups

“Curl through the spine to try to get the posture right.”

corespine

medium

3:10

Dead Bug (Opposite Arm/Leg Extension)

“Lower back push into the mat.”

corearmship flexors

medium

4:01

Bicycle Kicks

“Really pulling the navel into the spine.”

core

high

6:01

Teaser

“Squeezing the inner thighs, breathing through it.”

corehip flexorsinner thighs

high

yoga4 exercises

5m 9s

4:36

Shoulder Stand with Leg Extensions

“Try not to move the neck. You want to keep the neck as it is.”

coreshouldersspine

high

12:35

Pigeon Pose

“Left knee towards my left wrist, and extend the right leg out.”

hipsgluteship flexors

low

17:00

Dancer's Bridge (Wild Thing)

“Squeeze the core, squeeze the glutes.”

full bodychestspineglutes

high

18:10

Puppy Dog Pose

“Opening through the front of the back for a chest stretch.”

shouldersupper backchest

low

Muscles Targeted

Primary

corespinehips

Secondary

glutesinner thighship flexors

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

You can substitute with:

thick towelcarpet

Available Modifications

Hands on lower back for support
Bend through the knees if full extension is too much
Prop up onto the ball of the foot for extra challenge
Stay on forearms or extend arms fully
Bring foot into the crease of the elbow for a deeper stretch
Forehead down or chin/chest down for more intensity

Coaching Highlights from Mish Naidoo

“Jump with your legs outside your hands, sit down, and use your arms to open up.”
Form

“Try not to move the neck. You want to keep the neck as it is.”
Safety

“If teaser's too much for you today, just bend through the knees.”
Modification

“Set yourself a goal... so that it can motivate you through the entire class.”
Motivation

“Mish brings intensity with intention. Her HIIT-focused sessions push limits while respecting form.”
Form

Health Benefits

Women who want to build real core and spine strength without a gym membership. Particularly relevant if you're navigating unexplained weight gain, dating after 40, or aging appearance. No fitness background required. Mish Naidoo meets you where you are.

unexplained weight gain

90% relevant

muscle mass preservation (metabolic rate); insulin sensitivity improvement; cortisol management; body composition over scale weight

dating after 40

90% relevant

Stress reduction and emotional regulation through parasympathetic activation; Improved body awareness, confidence, and self-perception; Enhanced posture and physical presence for increased self-assurance; Increased energy and vitality for social engagement; Development of lean muscle mass for metabolic health and body composition

aging appearance

90% relevant

Increased collagen production and skin elasticity through resistance training; Improved circulation and nutrient delivery to skin cells; Enhanced muscle definition and tone to reduce appearance of sagging; Better posture to create a more youthful and confident appearance; Stress reduction and cortisol management (via Yoga/Pilates) to mitigate cellular aging; Improved lymphatic drainage to reduce puffiness

self worth decline

90% relevant

Enhances body awareness and interoception, fostering a more positive self-perception.; Builds physical strength and competence, translating to increased self-efficacy and confidence.; Promotes parasympathetic nervous system activation, reducing stress and improving emotional regulation.; Offers a structured routine and sense of accomplishment, counteracting feelings of helplessness.; Improves posture and physical presence, which can positively impact self-image and how one is perceived.

difficulty losing weight

90% relevant

Increased basal metabolic rate through muscle mass development; Improved insulin sensitivity and glucose regulation; Enhanced hormonal balance (e.g., cortisol management, estrogen metabolism); Reduced visceral fat accumulation; Improved body composition and fat-to-muscle ratio; Stress reduction and improved sleep quality (indirectly supports weight management)

Relevant For

back painbalancecore strengthflexibilityhip painposturesciaticashoulder painstress

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Mish Naidoo

Muscle Tone Trainer

From: Tone & Stretch

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Mish Naidoo

Health Benefits

unexplained weight gain

dating after 40

aging appearance

self worth decline

difficulty losing weight

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Tone & Stretch

More with Mish Naidoo

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Helpful For These Concerns

About the Trainer

Mish Naidoo