Move of the Week - Single Straight Leg Stretch

Move of the Week – Single Straight Leg Stretch

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Single Straight Leg Stretch:
We love this classical Pilates move for its multiple benefits. It stretches the hamstrings and works the deep abdominals simultaneously so it’s a perfect end to any workout.

Set-Up: Lying on your back on the mat with your feet flat, lengthen one leg up towards the ceiling. Round your head neck and shoulders up as a unit and reach for the back of your calf. If you have tight hamstrings, you may hold onto the leg just below the knee, but do not grab the back of your knee. The opposite leg lengthens to hover over the mat but make sure your knee is completely straight. If you had a baby within the last year, aim that opposite leg up a little higher towards the ceiling.

The Move: Drawing your belly muscles toward the mat, gently but firmly “pull-pull” on your leg then switch. Repeat 6 times. Then switch to just one “pull” repeat 6 times. Again, this is meant to be a hamstring stretch so go for that gently “PULL”! You can time your breathing with the pulling (i.e. inhale “pull pull” exhale “pull pull”)

Watch For: Your shoulders creeping up into your ears, grabbing the back of your knee, bending your knees excessively, pushing your abdominals out, and holding your breath.


Read More:

A Easy But Effective Plan To Lose Weight After 30, 40, 50 and Above

For whatever reason, few people make fun a priority in their workouts. This means that many of them burn out and lose interest after a few weeks. There are many ways you can have fun while exercising. Read on for awesome tips to jump start your progress.


Music has an almost magical quality that gets even the most sedentary people moving. No one can resist dancing to an infectious beat or and addictive song blasting on the radio. You really need to incorporate music you enjoy into your exercise program. Turn up the tunes and start moving your body. Music is a powerful motivator and will help you keep at your workout routine and get your body in shape.


If someone close to you has their own weight loss goals, think about teaming up. You can work together on your weight loss plan, keeping a note of your progress. Not only that, it’s fun to have a workout buddy. You do not even realize how quickly time flies when you are working out with a friend. When you enjoy your workout, it will become something that you look forward to instead of something you dread.


A popular way to exercise is to use a workout video game. It is a great way to divert your attention away from the exertion of the workout. If you focus on the game, you will not pay so much attention to how tired your body is. You will exercise for much longer than you ever imagined.


Part of your fitness plan should include buying some flattering workout clothes. Wearing some worn-out sweats can kill your motivation to exercise. By having exercise clothing that you love, you will be motivated to get dressed for exercising each day.


In order to keep your exercise routine fresh and interesting, you should include new activities periodically. Experiment with new exercises as often as you can to keep your workout routine fresh and exciting. You will not lose interest in your routine if you keep it interesting. The key is to avoid boredom at all costs. If your workouts slow to a halt, you will likely find it quite hard to restart them.


Try to give yourself some sort of reward for each fitness goal you manage to reach. No matter the size of the goal, you have earned that reward. You gave it your all, and success is yours! Spend some family time together or reward yourself with a small portion of a beloved dessert. Maybe buy a new outfit to show off your improved body. When you are working towards a small reward, chances are you will stick with the work, and have a better chance of meeting your goal.


It can be lots of fun to exercise. It doesn’t have to be a chore if you don’t want it to be. This article’s tips will show you how to make your workouts fun.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

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