hey guys it's anna and today we're going to be doing a leg stretching routine for
beginners you do not need to be flexible at all to follow along to this routine the
goal is to go as deep into the stretches as you currently can and then over time
the more often you do this routine your flexibility will improve so that you can
get even deeper into the stretches I challenge you to do this routine every day for two weeks
to see how much your flexibility improves and if you would like you can share your results with me
by using the #annamcnultychallenge on instagram tiktok or youtube make sure
to give this video a thumbs up and subscribe if you're ready to get flexible and now let's
go ahead and get started first we are going to do 10 side kicks staying on one leg this first
one is mainly to warm up your legs a bit so if you can't do super high kicks that's completely fine
you can also start with really small kicks and try to lift your leg a bit higher each time
next we're going to do the kicks with your other leg
now stay standing and bend in one leg as much as you can while keeping your
chest up to feel a stretch in your quad if you're having a hard time balancing
in this stretch feel free to hold on to something like a wall or a chair
we are going to repeat that standing quad stretch while bending your other leg
the neck stretch is a great one for your hamstrings to do it bend one leg while
straightening the other one and flexing the foot of your straight leg then alternate this
leg motion while moving your arms in a circular motion to try to slide your fingertips across
your mat if you can't reach the ground in this stretch yet that's completely fine just try to
reach as close as you can also in case any of you are wondering this blue mat is coming very soon to
annamcnulty.com or it might already be on there if you're doing this routine a bit after it was
posted I'll leave a link in the description along with the link to my outfit which is from gymshark
now instead of doing the circular motion we are going to hold the bent and straight leg position
remember to flex the foot of the straight leg to get the most out of this stretch
now do that same stretch on the other side
next step your legs out into a slight lunge trying to push your back heel towards the ground
if you can from here step your legs out a bit further to go into an even deeper lunge
and this time instead of focusing on pushing your back heel towards the ground
focus on pushing your back thigh towards the ground
straighten out both legs and then reach down to grab as slow on your leg as you can
staying in this same position reach one arm up to open up your chest to the side
rotate your legs in so that both feet are parallel and then reach down over top of one leg if you
can't reach all the way down to your ankle like I'm demonstrating that's fine just try to reach
towards your knee if you are reaching for your knee right now your goal should be to reach for
your ankle and then eventually the ground the more often you follow along to this routine
now reach down towards the center
and reach for your other ankle
we are now going to repeat the lung stretches on the other side
starting with the shallow lunge pushing your back heel towards the ground
in your lunge you can now try to step your legs a bit further apart
and then push your back thigh towards the ground
straighten out both legs and reach over top of the front one
in this you should be feeling a good stretch in the hamstring of your front leg
now reach one arm up
to get ready for the next stretch sit down with both legs straight out in front of you once you
are sitting down bend one leg to place your ankle over top of the thigh of the other leg
and bend the straight leg as far as it takes for you to feel a good stretch in your hip
if you can already feel a stretch with your leg straight you can leave it there but if not
definitely bend it in to push the other leg closer to your chest
now let's repeat that same stretch crossing over your other leg
for the next stretch go on to your hands and knees
then grab onto one ankle and try to lift up that leg
now switch legs
next go up into a downward dog stretch trying to push
your chest back and your heels towards the ground
staying in your downward dog we're going to bend each leg
five times to feel an even deeper stretch in the leg that is straight
from the downward dog step your feet out into a wide stance with your feet
and knees turned outwards in this position bend your legs five times
trying to push them backwards to feel a good stretch in your hips
finally slowly roll back up to standing