10 MIN STRETCHING EXERCISES FOR LOWER BODY & HIP FLEXIBILITY | Do This Everyday To Get Your Splits
Marches: March in place for 30 seconds, bringing your knees up high.
Butt kicks: Run in place for 30 seconds, focusing on kicking your heels towards your glutes.
Stretches (2 sets of 30 seconds each hold)
1. Hamstring Stretch (targets hamstrings)
Lie on your back with both knees bent and feet flat on the floor.
Extend one leg straight up towards the ceiling.
Loop a yoga strap or towel around your foot (if you can reach comfortably) or grab behind your thigh.
Gently pull the extended leg towards you, keeping your lower back pressed into the floor. Feel the stretch in the back of your thigh.
Repeat with the other leg.
2. Quad Stretch (targets quads)
Stand on one leg with your other foot behind you.
Grab your back foot ankle or shin and pull it gently towards your glutes.
Maintain a tall posture and avoid arching your lower back.
Feel the stretch in the front of your thigh.
Repeat with the other leg.
3. Calf Stretch (targets calves)
Stand facing a wall with your hands shoulder-width apart on the wall.
Step one leg back with your heel flat on the floor and the front leg bent slightly.
Lean into the wall, keeping your back leg straight, and feel the stretch in your calf.
Repeat with the other leg.
4. Butterfly Stretch (targets inner thighs and groin)
Sit on the floor with the soles of your feet together and knees bent out to the sides.
Gently press your knees down towards the floor without forcing.
Lean forward slightly from your hips, keeping your back straight, and feel the stretch in your inner thighs and groin.
5. Piriformis Stretch (targets glutes and piriformis muscle)
Lie on your back with both knees bent and feet flat on the floor.
Cross one ankle over the opposite knee.
Gently pull the bent knee towards your chest until you feel a stretch in your buttock on the side of the leg that’s on top.
Hold for 30 seconds and repeat on the other side.
Cool-down (1 minute)
Slow side bends: Slowly bend side to side from your waist, reaching your arm overhead on the side you’re bending towards. Hold for a few seconds each side.
Cat-Cow: Start on all fours with your hands shoulder-width apart and knees hip-width apart. Inhale and arch your back, looking up (cow pose). Exhale and round your back, tucking your chin to your chest (cat pose). Repeat for 30 seconds.
Remember: Breathe deeply and slowly throughout the stretches. Don’t bounce and listen to your body. If you feel any pain, stop the stretch. You can find video demonstrations of these stretches online for better visualization.