BEGINNER
The Single-leg Stretch is a beginner exercise that targets the abdominal muscles and helps improve coordination.
Pull one knee to your chest and straighten your other leg, raising it about 45 degrees from the floor.
Place your outside hand on the ankle of your bent leg, and your inside hand on the knee of your bent leg (this maintains proper alignment of leg).
Inhale, switching legs two times in one inhalation and switching hand placement simultaneously.
Exhale, switching legs two times in one exhalation, keeping hands in their proper placement.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Your outside hand to be placed on the ankle of your bent leg, and your inside hand to be placed on your bent knee.
• The top of your sternum and your head to be lifted forward.
AVOID
• Allowing your lower back to come off the floor; use abdominals to stabilize core while switching legs.
BEST FOR
• rectus abdominis
• biceps femoris
• triceps brachii
• biceps brachii
• tibialis anterior
• tensor fasciae latae
• transversus abdominis
• obliquus internus