Standing Quadriceps Stretch (Leg Stretch) 

One of the major benefits of Stretching is that it improves your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quads strong, you also cut the risk of knee injury from strenuous Fitness activities.

The quadriceps consist of four muscles located at the front of the upper leg and are more commonly known as the "thighs". These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris. They run along the front of the thigh, starting from the hip joint and ending at the knee joint. The four muscles act together to extend the knee and flex the hip.

It is important to stretch these muscles especially before Walking, Running, jumping, and Climbing. If you have trouble balancing on one foot, you can stand against a wall or rail for support while doing this exercise.

Prone Quadriceps Stretch (Leg Stretch) 

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quads strong, you also cut the risk of knee injury from strenuous Fitness activities.

The quadriceps consist of four muscles located at the front of the upper leg and are more commonly known as "thighs". These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris. They run along the front of the thigh, starting from the hip joint and ending at the knee joint. The four muscles act together to extend the knee and flex the hip. It is important to stretch these muscles especially before Walking, Running, Jumping, and Climbing.

Adduction Stretch & Inner Thighs (Adduction muscles)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Our muscles do not work alone when we perform certain exercises. Our adductor muscles, or the muscles situated on our inner thighs, are working simultaneously with others while doing Squats, leg presses, or Lunges. Give your inner thigh muscles a good stretch especially if you are involved in a sport that overstretches and/or overuses the adductors. 

You may now Begin by following the steps below......

Sit (on the floor or mat) with your back straight. Place the soles of your feet together in front. Clutching your ankles, pull your feet in towards you, feeling the stretch in your inner thighs, as your legs relax down towards the floor. To intensify the stretch, place your hands on your ankles and your elbows on your knees. With your back straight, slowly ease the body forward from your hips. Hold for 10-15 seconds then slowly ease the stretch a step further.

A lot of people are doing hundreds of reps of abduction and adduction exercises in the hope of burning fat and slimming their thighs. Unfortunately, if you just concentrate on a particular muscle and that muscle works hard enough, it gets bigger, not smaller. Also, the muscle that you are exercising has nothing to do with where fat is burned. So, while there are many reasons to work these muscles, shrinking your thighs isn't one of them.

Abductor Muscle Stretch 

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, all your hard work at the gym will not be complete.

The Abduction Stretch or Outer Thigh Stretch cuts the risk of injury from strenuous exercise and lessens muscle soreness. Although the hip abductor muscles work with your other muscles when performing exercises such as Squats and Lunges, it would be really great if you choose to isolate them. Leg muscles such as the hip flexor are often neglected. That's why it is important to do exercises that target those muscles.

Calf Stretch  

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The calf consists of the gastrocnemius and soleus muscles. In Calf Stretches, the soleus muscle is stretched on the knee that bends forward. On the other hand, the gastrocnemius muscle is stretched on the knee that is extended behind you.

Low Bridge with Leg Raise (Training with Your Own Body Weight)

	STEP 1: Lie on your back and bend your knees, keeping your feet flat on the mat. Put your hands on your sides.
	STEP 2: Lift your hips. Keep your feet and hands flat on the mat.
	STEP 3: Raise your left leg towards the ceiling.
	STEP 4: Still keeping your leg raised, slightly move your hips towards the mat, then return to starting position. Repeat this exercise, this time raising the other leg.