Legs Stretching Workout
To help you reach your weight loss goals,
take care of your muscles and exercise safely, we've put together a full-body
stretching workout which can be done anywhere, anytime.
This Lower Body Stretching Workout includes stretches for your thighs, hamstrings, calves and hips.
Beginners should perform each exercise twice, holding the stretch for around 30 seconds before moving on to the next exercise in the sequence. As you get more supple, try performing each exercise 3 times and holding the stretch for a minute or more.
We recommend that you consult your doctor before beginning any new exercise program.
Head to Toe Stretch
Pull your belly button towards your spine and breathe in as you lie down with your arms stretched out above your head and your legs straight and together. Breathe out, extending your hands and feet as far away from your centre as you can. You should feel a stretch through your arms, chest, back and legs. Hold the stretch for 30 to 60 seconds.
Lower Back and Buttock Stretch
From the Cat Stretch position, breathe in, keep your hands fixed out in front and stretch through the arms and spine as you breathe out and lower your buttocks towards the floor and finish between your feet. Keep the tops of your feet touching the floor and the head and neck straight and off the floor slightly. Hold the stretch for 30 to 60 seconds.
Pull your belly button towards your spine and breathe in as you sit on the floor with one leg straight in front and the other bent with your foot touching the inside of your thigh. Breathing out, keep your back straight and head up, slowly lower your chest towards the knee of the straight leg. When you feel a stretch in the back of the straight leg, stop. Hold for 30 to 60 seconds and change legs.
Breathe in, holding onto a fixed object for support or free-standing as shown, stand with one leg forward and one leg back at a comfortable distance, legs bent slightly. Breathe out, straighten the back leg by pushing the knee back and lean forward slowly until you feel a stretch in the calf of the back leg. Hold for 30 to 60 seconds and change legs.
Breathe in, holding onto a fixed object for support or free-standing as shown, stand on one foot holding the other foot with the corresponding hand. Breathe out and pull the raised foot up and towards the buttock keeping your hips and thighs straight and in-line. You should feel a stretch in the thigh of your raised leg. Hold for 30 to 60 seconds and change legs.
We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.
And remember to consult your doctor before beginning any new exercise program.