Although stretching does burn a few more calories than just sitting, it doesn't contribute significantly to weight loss. However, when your hip flexors and lower back muscles are tight, you tend to adopt a pelvis-tilted-forward posture that accentuates any flab on your belly. In this case, stretching to correct your posture can help reduce the appearance of a belly "pooch," although you should consider consulting a physician or physical therapist to identify and correct any other postural imbalances.
Standing Hip Stretch
Step 1
Stand near a fence, piece of furniture or wall you can hold on to for balance if need be.
Step 2
Bend your right knee. Use your right hand to grasp your raised foot and bring it as close as possible to your buttock on the same side. Your bent knee should point straight down.
Step 3
Press your hips slightly forward until you feel a slight stretch across your hips. You might also feel a stretch down the front of your right thigh. Hold this position for 10 to 30 seconds.
Step 4
Repeat on the other side.
Kneeling Hip Stretch
Step 1
Kneel on an exercise mat, yoga mat or well-padded carpeting. Lift your left leg and plant that foot in front of you. Both of your knees should be bent at a 90-degree angle.
Step 2
Press your hips straight forward, until you feel a gentle stretch across the front of your hip on the left side. Depending on how flexible you are, this may bring your hips directly over your left knee, or you may be able to push your hips slightly forward of your knee.
Step 3
Hold the stretch for 10 to 30 seconds, breathing normally, then repeat on the other side.
Lower Back Stretch
Step 1
Lie flat on your back, knees bent, feet flat on the floor.
Step 2
Draw one knee in toward your chest and hold for 10 to 30 seconds, breathing normally.
Step 3
Place that foot back on the floor and draw the other knee in toward your chest; hold for 10 to 30 seconds.
Step 4
Draw both knees in toward your chest, and hold for 10 to 30 seconds. You should feel a mild stretch in your lower back.
Tips and Warnings
- Warm up with five to 10 minutes of brisk cardio activity before you stretch. This makes your muscles more supple, increasing the benefits of the stretching and reducing your risk of injury. Repeat each stretch a total of three to five times.
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