Kneel on your right knee and put your opposite foot on the floor. Your opposite hip and knee should rest at a 90 degree angle. Push your right hip forward until it is over your right knee. Keep your hands on your hips. Keep your back straight and your chest pushing forward. Breathe into the stretch until you feel some tension in your hips. Hold the stretch for 15-60 seconds. Release the stretch switch to the other side. Repeat stretches on each side for a total of 5 times. Do these sets a couple of times every day.

Lie on the floor next to a doorway. Rest one leg flat on the floor through a doorway. Rest the other leg against the wall next to the doorway. Start inching your body slowly toward the wall so that your leg is pushed against the wall. You should start to feel some tension in your hamstring muscle. Hold the stretch for 15-60 seconds. Release the stretch switch to the other side. Repeat stretches on each side for a total of 5 times. Do these sets a couple of times every day. Once you are able to do this stretch, try other hamstring stretches that require you to move your leg up higher or stretch it further, such as stretching your leg onto a table or sitting on the floor and stretching your hamstrings.

Sit on the floor with the soles of your feet together so that your legs form a diamond shape in front of you. Hold onto your ankles and rest your elbows on your legs. Gently press down on your thighs with your elbows. Make sure that your arms are not resting on your knees at all; you can risk knee injury doing that. Stretch until you feel mild tension in your inner thigh and groin area. Hold the position for 10-20 seconds and release. Stretch again for a slightly longer stretch, this time for 20-30 seconds. Lie back so that your back rests on the floor. Keep your legs in their position. Let your knees fall down towards the ground. Make sure the soles of your feet are still together. Hold this pose for 30-60 seconds. Repeat this set a few times every day.

Have bare feet during this exercise, as socks may make your feet a little too slippery. You can risk injury if your foot slips up too quickly. Practice with the other leg as well, so that you will be equally flexible on each side of your body.

Lay on the floor on your stomach. Place a long pipe, dowel, or ruler along your back. Place hour hands on the floor, shoulder-width apart. Do a push up with your legs straightened. If your chest and stomach leave the ground at the same time, then you have a stronger core.

Lie on the floor on your stomach and place your forearms on the ground shoulder-width apart. Push up with your arms into a push-up position, keeping your elbows and forearms resting on the floor. Keep your body straight and tighten your core muscles to help alleviate strain on your arms. Breathe evenly and hold for 60 seconds. Relax for 60 seconds and then repeat 1-3 times every day.

To do a more challenging version, try lifting both legs off the ground at the same time. Raise them slowly and steadily until they are about 12 inches (30 cm) off the ground. Hold them steady for a count of ten and then slowly lower them to the floor.

Tighten your core muscles and gluteus muscles (buttocks) to keep your body stable. As you get stronger, lift your leg up higher. Alternately, try lifting your leg straight out in front of you. Work to be able to lift your leg up a little higher every day. Be sure to hold onto something for balance support.

Half-kneeling halo: Kneel on one leg. Hold the kettleball in both hands in front of your chest. Lift the weight up to your right shoulder. Next, bring the weight around to the back of your head. Third, bring the weight to your left shoulder. Finally, bring the weight back to your chest. Repeat going in the opposite direction. Complete this set 5 times and then kneel on your other leg and do another 5 sets. Do kettleball exercises 3-4 times each week.

Stand with both feet together. Raise one foot a few inches off the ground. Stand like this for a few seconds with your eyes open. Then close your eyes and continue to hold the pose. Repeat on the other side. Do this set about 5 times every day. [10] X Research source

Try to move as little as possible except for your arms. Breathe evenly and concentrate on keeping your body still.

Make the movement a smooth and deliberate motion, but don’t swing back and forth. You want your body to work for every twist of your trunk. Don’t use the momentum of the twist to propel you into another twist.

Practice doing this movement in one clean, smooth motion. Try not to wobble around. Breathe evenly and focus on engaging your core and leg muscles to keep your movement deliberate.

Downward dog Chair pose Warrior I and Warrior II Crescent lunge Bound angle pose

Heel slides Leg lifts Leg openings Heel taps Bridging

When you exercise, be sure to increase your intake of water. About an hour before your workout, drink 25-30 ounces of water. During your workout, drink 8 ounces of water every 15 minutes. [18] X Research source Avoid alcohol and caffeine, both of which can dehydrate your body.

Your muscles usually grow while you’re sleeping and recovering. [20] X Expert Source Alphonso WhiteCertified Personal Trainer, CompleteBody NYC Expert Interview. 24 February 2021.