Leg stretching exercises are a must do for all women. They can be done before you start exercising as a part of the warm-up process. Or you can also do it post the workout as part of the cooling-down session. Either ways, the muscles of the glutes, calf, thighs, etc. are worked on. This way you are able to flex the muscles, stretch them and also prevent injuries.
Here Are Some Stretches For The Legs That You Can Easily Do:
For the hamstring stretch, you have to lie down on the floor. Back should be aligned to the floor and legs kept straight. If you are having trouble in keeping the legs straight, you can bend it too as the knees face the ceiling. Suck the stomach in and extend your right leg. Bring it as close to the stomach as you can, while the sole remains facing towards the ceiling. Hold the stretch with both hands for at least 30 seconds. Repeat with other leg.
The bow asanaa is the best way to do this stretch. Lie down on the stomach and fold the legs so that the tips of your finger touch the butts. Now hold both your legs with the hands and raise the upper body and the lower together. Doing so not only works the stomach but also stretches the thighs and hamstrings.
This one is a standing posture. Feet shoulder width apart. Now with your right hand, hold the thumb of the right leg. Extend the leg back, with knees bent. For balance you can slightly move upper body forward. Alternatively repeat with the other leg. You can make the move more intense by extending the left hand in front of you.
Inner Thigh Stretch
For this stretch sit on the floor. Now bend your knees gently and bring the sole and back of both feet as close as possible to your genital area. Stomach should be sucked in and the stretch should be intense, with knees as close to the floor as possible. Hold for about 30 seconds and repeat. This really works on the inner thighs and tones them.
For The Calf
Calf stretch is very important both before and after exercising. Else, you can tear the ligament or hurt the muscles. You have to extend your left leg and place it forward. Stand about one feet away from a wall or a tree. Now slightly bend that left leg, as you push against the wall. Feel the stretch work on the calf of the left leg along with the back of your right leg too. Repeat with other leg.
For Inner Glutes
For this stretch, you have to sit on the floor with the knees pulled in towards you. Now slightly move them away from the stomach. Pull in the navel and let the spine be tight and straight. Your toes should curl in as you pull the navel in, while holding the knees with both hands. This really works on the inner-most glutes.
This stretch really works on the back of the muscles, side of the thighs and even the calves. Stand with feet about hip wide apart. Now bend towards the left leg and try to reach your toes. Hold for about 30 seconds. Repeat this on the other leg.
For this stretch, you have to get into the lunge position. Bring your right leg forward and bend at knees, with the left leg extended backward. Don’t let the knee cross the toes. Feel the stretch on both legs. Now repeat with other leg forward.