Kayla Itsines' Full Body Stretch Sequence

Kayla Itsines’ Full Body Stretch Sequence

Instagram star, personal trainer, creator of the Bikini Body Guides and our January cover star – Kayla Itsines has given us an AAA look at her ultimate stretch warm down. Working hard is all well and good, but without proper recovery your muscles won’t be able to achieve their full potential in their next session […]

Instagram star, personal trainer, creator of the Bikini Body Guides and our January cover star – Kayla Itsines has given us an AAA look at her ultimate stretch warm down.

Working hard is all well and good, but without proper recovery your muscles won’t be able to achieve their full potential in their next session and your healthy lifestyle will start to make you feel worse. Plus, DOMS will be much more painful.

Kayla explains, ‘Aim to hold each stretch for approximately 30 seconds each, ensuring you are stretching both sides of your body for the same amount of time.

‘Make sure you breathe through each stretch and try not to bounce whilst holding stretch position.

Calves and Hamstring

1. While seated on a yoga mat, extend both legs out in front of you.

2. Lift up and turn out your left leg so that your foot is resting against the inside of your right leg, as shown.

3. Reach for your right foot with your right hand (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you.

*Tip* To increase the stretch, attempt to lower your torso to your right leg, once again ensuring that you are bending from the hips.

4. Hold this position for 20-30 seconds.

5. Repeat Steps 2-4 on your left side.

Hip Flexors

1. Begin in a kneeling position on a yoga mat.

2. Release your right leg and take one large step forwards so that you are in a lunge position as shown. Ensure that your front knee is not further forward than your toe. If it is, then you will need to take a bigger step forward.

3. Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your back leg.

4. Hold this position for 20-30 seconds.

5. Repeat Steps 1-4 with your left leg forward.

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