For any aerobic exercise to be most effective, you need to add some strength and flexibility training to your fitness regime. For best results, your routine should be a combination of aerobic exercise and stretches. Each of these poses should be held for a minimum of 15 and maximum of 60 seconds.
• Stand straight with your one hand over your hips or holding on for support over a bar. The other hand holding your ankle with knee bent.
• Pull your leg behind with the help of your ankle and let the front of your thigh (quadriceps muscle) feel the stretch. Hold the position
• Sit on the floor with one leg straight & other leg bent across at knee.
• Bend forward from your back & try to touch your toes. You will feel a stretch at the back of your thigh (hamstrings)
• Hold the position
• Stand at the edge of a staircase with heels hanging down & only forefoot in contact with the stair.
• Pull the heel down as much as you can & this will cause a good stretch in your calf muscles.
• Hold the position for 15 - 60 seconds
• Lie on the floor with knees bent.
• Hug your thighs pull them up towards your chest. Feel a good relaxing stretch in your lower back. Hold this position.
• Stand straight with feet shoulder width apart.
• Interlock your palms and stretch them forward straight ahead causing a hunch in your upper back. This will give a good stretch to your upper back.
• Hold this position for 15 - 60 seconds.