Limber up your lower body

the move

Figure-four stretch

stretches

Hamstrings and buttocks

step-by-step

* Lie faceup on the floor with knees bent and feet flat. Lift right foot and place outside of right ankle on left thigh, just above the knee, right knee pointing out.

* Lifting left foot and bending left knee to 90 degrees, place left hand on back of left thigh and reach right hand between legs so both hands meet behind left thigh [a].

* Inhale, then exhale as you straighten left leg, pulling left thigh toward chest and keeping hips centered [b]. You will feel the stretch in the right side of your buttocks and/or left hamstrings.

* Hold for a count of 10, breathing evenly, then slowly release and lower left foot to floor.

* Repeat for a total of 3-4 times, then switch legs.

workout schedule

Perform this move as part of a regular stretching program. Aim to stretch for a total of 5-10 minutes a day, 4-5 days a week, or after you perform any type of activity.

training tip

Keep the knee of the raised leg bent to target the buttocks more.

to progress

After 4-6 weeks, or when ready, challenge your flexibility by grasping your leg around the calf instead of the thigh, keeping knee slightly bent.--L.L.

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group