Ayo guys! A few chapters ago I told you the impartance of stretching for nice legs but after reading the chapter over again I felt I was a little vague about what stretches to do so today in this chapter I'll tell you 10 of the best stretches you can do to get the nice legs we all desire. Let's go!

Benefits of stretching:

- Become more flexible (Obviously)

- Decrease risk of injury when doing exercises

- Better posture

- Helps get rid of bulky legs

1. Heel to stretch

Photo: Womenshealthmag.com

When people say their legs are getting bulky they're normally referring to their quads so this stretch helps stretch that area and helps reduce bulkiness if you have muscular thighs.

2. Wall calf stretch

Photo: www.popsugar.com

This is a very simple stretch but very effective. I have pretty big, muscular calves that are somewhat disporportionate to the rest of my build so if you have the same problem I can tell you that this stretch is very effective with slimming down your calves. I've done this stretch of about a month and I've lost about 2 cm on my calves so it's worth a try. :)

3. Forward stretch

Photo: www.mindbodygreen.com

This is a classic stretch, just lean forward and try to touch your toes, seems easy right? WRONG, this move stretches your calves, your hamstrings and your glutes and is insanely hard to do/ work up to, if you can do this just like in the picture you have my respect.

4. Outer thigh stretch

Photo: www.fitness.com

5. Side lunge stretch

Photo: www.cookinglight.com

6. Pigeon leg stretch

Photo: www.peacefuldumpling.com

7. Single leg stretch

Photo: www.wikihow.com

Make it easier: Bend the elevated leg and bring it closer to your chest

8. Dancer's pose:

Photo: www.mindbodygreen.com

Make it harder: Straighten out your legs to improve flexibility or use both hands to hold your ankle to improve balance.

9. Butterfly stretch

Photo: www.elitesoccerconditioning.com

10. Splits

Photo: www.yogajournal.com

Anyways, that's all for today, remember to leave a comment, let me know what you want to see, feel free to ask me anything. Don't forget to click that upvote and subscribe button for a new chapter weekly and as always I'll see you later!

Fitspiration:

Person: After school's Nana

Photo: www.soompi.com

Sources and more info:

http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

http://www.mindbodygreen.com/0-16583/10-yoga-poses-for-long-y-legs.html