Stretch, bend and kick
Targets chest, abs, glutes and hamstrings
Start on all fours with right leg extended straight back, resting tips of left toes on ground . Bend right leg and tuck it behind left knee. Bend elbows, drop chest to ground and extend right leg straight up. Press chest back up until arms are straight while lowering right leg back to start. Do 30 to 40 reps.
Watch the video: Stretch, Bend and Kick
Side-hip drop and kick
Targets shoulders, upper back, core, glutes and outer thighs
Start kneeling; reach left hand to floor so it's in line with left knee. Place right hand along right leg. (Keep chest up and left arm straight). With hips stacked, lower them to 6 inches off the floor. Push hips back to start as you extend right leg straight out to side. Do 30 to 40 reps.
Keep gaze down so that neck stays in a neutral position.
Watch the video: Side-Hip Drop and Kick
More: 13 Reasons to Do Bodyweight ExercisesArmy crawl leg extension
Targets shoulders, back, chest, abs, glutes and inner thighs
Lie facedown with hands under shoulders, elbows bent, right leg at 90 degrees with inner thigh on the floor and left leg extended straight back on the floor. Push up until arms are straight, bend left leg until kneeling (keep foot off the floor) and extend right leg straight back. Lower down, pulling right knee back into a 90-degree angle. Return to start. Repeat 30 to 40 times.
Watch the video: Army Crawl Leg Extension
All-fours leg swing
Targets back, chest, arms, sides, glutes and outer thighs
Start on all fours with hands in fists. Extend right leg straight back, reaching lower leg toward left side. In one fluid motion, drop your left forearm to the ground and swing right leg out to right side as leg fully extends. Return to start. Do 30 to 40 reps.
Don't place entire body weight on or sink into the elbow.
Watch the video: All-Fours Leg Swing
Grand plie with kick
Targets back, chest, arms, abs, glutes, inner thighs, quads and hamstrings
Stand with heels together and toes pointed out. Lower hips down while allowing knees to open and heels to rise. Drop down to kneeling position. Place hands on the ground and extend right leg straight back, then lift. Perform entire movement in reverse. Do 30 to 40 reps.
Watch the video: Grand Pli? With Kick
This article originally appeared on Health.com.
More: 12 Post-Workout Static Stretches
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