Why: Strengthens your core, quads, calves. Stretches your groin and hips. Do It: Start standing. Step your legs about four feet apart. Turn your left foot out 90 degrees and align your left and right heels. Raise your arms to shoulder height, parallel to the floor, palms down. Extend your left arm out, tilting your tailbone toward your right foot. Bending from the hip and keeping your right side long, extend your left arm down to the floor, outside your foot, and reach your right arm toward the ceiling. Turn your head to look at your right thumb. Hold for five breaths. Return to your first position, then repeat on the opposite side.