Here are 4 different stretches to warm up the legs, lower back and hips. These exercises also prepare the lower back for a more strenuous workout and these leg exercises are great for balance, control and co-ordination.
How to do the stretches and exercises:
Beginning in the modified Pilates stance (beginning position), inhale and fold your body forward as you bend your knees, bringing in your abs to support your lower back. As you are rolling down bending your knees more, exhale. Hold this stretch for about 30 seconds and continue to inhale and exhale. Return to the beginning position This exercise is great for stretching out the back of your legs (hamstrings, calves), your glutes and lower back.
Standing tall, inhale, with left leg straight bring back left foot with left hand, press hips slightly forward and hold this position for about 30 seconds and repeat for right leg. Don’t forget to breathe as you do this exercise.
This stretch is a little tougher and requires more balance. Inhale and stand on left leg, cross the right ankle over left thigh simultaneously sitting back in a mini squat position. Hold this stretch for about 30 to 45 seconds, breathe in and out as you do so and switch legs to do the same for your right leg. You’ll feel the stretch in the sides of your buttocks and the lower that you squat the better the stretch.
For the final stretch, inhale and place your right leg straight in front of you while bending your left knee. Exhale and lean slightly forward and down with back straight and place hands on left thigh. Hold this stretch for 30 seconds and continue breathing in and out.
Do about 2 to 3 sets of this exercise. In my video I may repeat a single exercise more than once for illustration purposes only. I suggest that you do the entire set and then repeat for the number of times that you wish.
My Leg Stretches Exercise HD video (front view) will demonstrate how to do these stretches and exercises:
