I'm Sara Holliday, and I'm going to demonstrate leg flexibility for beginners. Whether you're new to exercise or you've been exercising for a long time it's really important to stretch out your legs because if you're legs are tight it affects other areas of your body like your low back and hips. So I'm gonna show you a few gentle stretches that you can do to reduce tension in your legs. I recommend before you do these stretches that you warm up your body for 5 to 10 minutes with a brisk walk or a light jog so that you warm up the muscle before you go into the stretch so that you're less likely to pull a muscle. You'll also need a chair for these gentle stretches. We're gonna start off by bringing one foot towards your buttocks, grabbing a hold of the foot so I'm gonna grab a hold of my right leg in this demonstration. With my spine nice and tall I'm gonna bring my knees towards each other and then I'm gonna hold it here for 15 to 30 seconds and I'm gonna be stretching the front of my leg the quadricep muscle. After you've held it there you can switch and do the same thing on the opposite leg or your left leg. After you've done the stretch on the left leg you're gonna bring up the right leg onto the chair. You're gonna bring your right hand above the knee. Make sure that it's above the knee, you can bring both hands above the knee. Sitting back and you'll feel a stretch moving down the hamstring muscle from the buttocks all the way down to the heel. You can stay here if you're more flexible, you can reach down towards the foot or even pull back on the toe holding again for 15 to 30 seconds.