Calf Belly Stretch Support your forearms on a wall or other object, then lean forward with your forehead on the back of your hand, bend one leg at the knee and move it closer to the support, and tense the other leg, keeping your foot flat on the ground and your toes pointing straight ahead or slightly inward. Without changing the position of your feet, slowly move your hips forward while keeping the leg behind you taut and the ball of your foot flat against the ground, creating a comfortable stretch in your calf belly muscles. Keep stretching easily for 5 to 10 seconds, then slowly move into advanced stretching, hold for 10 seconds, and stretch the calf belly of the other leg in the same way. Remember not to overstretch. Seated Groin Stretch Sit on the floor with your feet together and slowly lean your upper body forward from the hips until you feel a slight stretch in your groin. Slowly contract your abdominal muscles and hold the stretch easy for 5-15 seconds. Flat Lying Position Groin Stretch Lie on your back on the floor with your feet together and your knees naturally apart, relaxing your hips. There will be a slight stretching sensation in the groin due to gravity, don’t feel any tension, hold this position for 40 seconds and breathe deeply. Extension Stretch Slowly straighten your legs, extend your arms above your head, stretch your hands and straighten your toes. Hold this position for 5 seconds, then relax and repeat 3 times. Slightly contract your abdominal muscles each time you stretch, thus slimming your stomach. This movement stretches the arms, shoulders, spine, abdomen, as well as the muscles of the chest, feet and ankles. Waist and back of thighs stretch Bend one leg at the knee and gently move it towards the chest until you feel an easy stretch, hold for 30 seconds and don’t hold your breath, this position is very beneficial for the whole body and even more so for the waist. How to do it from the flat position? Bend your legs at the knees and turn your body to the side. When lying on your side, brace your hands on the floor to support your body into a sitting position, using your hands and arms in this way you can remove any pressure or tension from your back.