How to Stretch Before a Step Aerobics Session

You should always stretch your muscles before doing step aerobics after you've warmed up. Start off stretching your smaller muscle groups and end with the larger muscles. Do slow and steady stretches to get the full benefit of the stretch. The following steps will show you how to stretch before step aerobics.

Instructions

  1. Do Calf Stretches

    • 1

      Keep your right knee just slightly bent while putting your right heel on the step.

    • 2

      Place your left hand on your left thigh and keep the left leg slightly bent.

    • 3

      Keep your weight on your left leg as you lean forward and grab your toe with your right hand while keeping your back straight.

    • 4

      Lift up your right toes and stretch, holding for at least thirty seconds.

    • 5

      Do the same stretch for the left calf.

    Do Hamstring Stretches

    • 6

      Put the right heel back on the step with the right knee slightly bent.

    • 7

      Support your weight on the left leg and lean forward as you place both hands on the left leg with the left knee slightly bent.

    • 8

      Curve your back slightly inward as you lean forward.

    • 9

      Press the lower back and buttocks upward as you push your hips away from the front knee and stretch. Hold for at least thirty seconds.

    • 10

      Do the same stretch for the left hamstring.

    Do Quadriceps Stretches

    • 11

      Stand up straight and tighten the abdominal muscles.

    • 12

      Lift your right foot behind you up toward your buttocks.

    • 13

      Reach behind you to grab the ankle with your right or left hand, whichever is the most comfortable.

    • 14

      Point the right knee to the floor as you grab the ankle.

    • 15

      Extend the hip as you press the hip bone forward as far as it will go to feel the stretch. Keep your back straight and your head up.

    • 16

      Stretch and hold for thirty seconds.

    • 17

      Do the same stretch for the left side.