‘On the mat, in the moment’: Shilpa Shetty shares tips to ace exercises for lower body flexibility

✅ Benefits:
• Enhances lower body flexibility; deeply stretches hips, hamstrings, inner thighs, and groin.
• Improves functional mobility for daily movements such as squatting and bending.
• Improves hip mobility; opens the hip joint, reducing tightness and discomfort.
• Strengthens ankle and knee joints by increasing circulation.
• Helps to stretch and strengthen the pelvic region.
• Improves balance and stability; challenges core and stabilizing muscles, enhancing coordination and body control,” she mentioned the benefits of the exercises in the caption of her Instagram post.

Decoding the workout

Personal fitness expert Deepika Sharma told indianexpress.com that in the reel, it appears as if several poses have been stitched together. But when you try it, you realize it is actually one continuous flow.

Step 1

“Begin in the form of a lunge, add a twist, slide sideways into a squat, then sink down into a deep squat. After that, you return the same way you came,” she said.

The lunge itself is simple. One leg steps forward, the other leg stays back, and you sink into it. This feels the front of your hip and thigh stretch open. It is especially useful if you sit a lot or often feel tight in the hips, and it loosens the quads and the hip flexors. However, avoid it if you have a fresh hip strain.

Step 2

The next part is the twist – while holding the lunge, you add a small turn. This small twist frees up the spine. If you spend long hours hunched over a desk or staring at screens, this feels like a release. It helps with mobility in the back. Should be skipped if you are pregnant or dealing with a back injury.

Step 3

Then comes the side squat. One leg bends, the other stretches out. This stretches your inner thighs. It feels different from a regular squat and works the legs in another way. Athletes often benefit from it, as do individuals seeking to tone their inner thighs. It improves balance and builds leg strength. But if your knees hurt with sideways pressure, avoid it.

Step 4

The final part is the deep squat. This challenges both the hips and the ankles. If it feels too heavy, you can adjust your position slightly higher. There is no need to force it. The position helps build ankle strength and improve hip mobility. It also makes everyday movements, such as sitting, bending, or picking things up, easier. Still, if your knees hurt in low positions, avoid them.

“The most important thing is not to rush. Move slowly. Breathe steadily. Stop where it feels comfortable,” Sharma concluded.

From the homepage

PM Modi says ‘GST savings festival’ begins tomorrow: with lower prices, how household budgets are set for boost

‘I don’t know what awaits me in the US’: The lives upended by Trump’s H-1B proclamation

India vs Pakistan Live Cricket Score, Asia Cup 2025: Playing XI and toss coming up from Dubai