Position: sitting, legs straight, knees with good contact with the ground, the tips of feet stretched out towards you, then gently down the chest to try to catch foot peaks.
You can start this exercise by grabbing one foot.
Tip: breathe and maintain slow movements, while keeping the knee in contact with the ground and slowly back the chest.
Variation: you can also fold one leg behind you, but it requires more flexibility.
Quadriceps:
Position: standing on one leg, gently pull the second leg with both hands folded so that the foot touches the buttock. Pull up to the feeling of stretching.
Tip: to contract the abdominal muscles do not pull on the pelvis and keep your knees relatively close.
