1Sit with your back straight. Place the soles of your feet together in front. Clutching your ankles, pull your feet in towards you, feeling the stretch in your inner thighs, as your legs relax down towards the floor. To intensify the stretch, place your hands on your ankles and your elbows on your knees. With your back straight, slowly ease the body forward from your hips. Hold for 10-15 seconds then slowly ease the stretch a step further.
1Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
Single leg raise
Single Leg Raise
1Start this exercise by lying on your side on a mat. Your bottom leg should be slightly bent behind you, and your top leg should be at a 120 degree angle with the front of your body. Hands should be resting palms down in front of your body.
2Inhale and lift front leg straight up about 2 feet (0.6 m) off the ground. Hold for 2-3 seconds and return leg to the mat to complete one rep.
- Wear comfortable clothing.
- Always stretch to prevent injuries.
- After a warm-Up you should stretch.
- Don't be in a hurry; take it easy.