Stretching is a crucial, yet often overlooked part of most workout programs. Warm-up stretching is necessary to prevent injury while working out; you should also perform a cool-down to increase flexibility and prevent soreness. Most workouts, including strength-training and cardio, utilize your buttocks and should include sufficient stretching both before and after exercise.
Step 1
Perform deep lunges. Step forward with your front leg into the lunge position and lower your hips down as far as you can. Hold the lunge position for 20 seconds and repeat with your other leg. Not only does this stretch out the buttocks, but it stretches your leg muscles as well.
Step 2
Execute the pigeon stretch. Sit on the floor and extend your left leg in one-half of a cross-legged position. Stretch your right leg as far behind you as you comfortably can. Lean your torso forward and hold the position for 20 seconds. Switch legs and repeat to stretch the opposite side.
Step 3
Relax by doing a pretzel stretch on your back. Fully extend your left leg in front of you and bend your right leg so your right foot is on your left knee. Pull the left leg to your chest, grasp your left shin and hold for 20 seconds. Repeat on the opposite leg.
Step 4
Do a butterfly stretch by placing both your feet together with the soles touching, knees bent and your back straight. Grab both ankles, press your knees toward the floor and lean your torso forward, as far as you comfortably can. Hold for 20 seconds and relax.
