Generally, new martial arts students (and most other humans) are tight in the lower back and back of the legs. Also, in everyday life, rarely do we need to lift our legs much, so our "leg lifting" muscles are not up to the job of doing good kicks. Lastly, hand techniques and efficient movement can be improved with better "core" strength. You can think of "core" strength as the connections between the hips and the shoulders.

The following are a few exercises and stretches that address the lack of flexibility and core strength that many students feel when they begin martial arts training. These were selected to provide the most "bang for the buck" for your training time. There are certainly many other exercises that you might use.... and some may be better.  But I guarantee that these will give you a great start and improve your karate.

If you do a little stretching during each day, you will improve rapidly. You cannot "cram" stretching and you won't get enough at dojo classes alone.

For best effect, warm up a little before stretching.....otherwise.....go easy!!

Groin Stretch -  Do this stretch while watching TV.   It doesn't have to hurt.....push your legs out just until the groin is tight.  Then lean forward at the hips as indicated, with chest forward and your chin up.  5 to 10 minutes.

Point feet up and legs and back straight.. You can bend to the sides, right and left to your feet, if you want to get more out of it.

Calf Stretch.  I do this one at home in the kitchen while waiting for the microwave to go bing.  With one leg back, drop hips down and forward while you push back against your rear foot. You should feel it in your achilles and calf muscles as shown.  Switch feet and repeat 10 times with each leg.

Try this:  At same time, try lifting the toes of your rear foot up.

Gluts Stretch.  Do this one standing, or lying on the floor. Pull one leg up and as close to your chest as possible and hold for a second and then release.  Switch and repeat 10 times each leg.

Hams Stretch.  Another good TV watching stretch. Keep legs straight with NO bend in the knees. Pull your body down lightly with your stomach muscles or with hands on legs, or just hang. 5 minutes a day is all it takes.......a couple of commercials.  May also be done as a slightly-bent-knee stretch in the same position to get the gluts again.

Stomach Cross Curls.  Lie on your back with your legs upright - knees bent with lower legs horizontal. Raise right shoulder to left knee slowly while pulling in your stomach. Alternate with left shoulder to right knee. The key is to go SLOW.  Hint: it does not matter how far off the floor your shoulder gets....only how hard you try.   Do not pull head with hands!

Back Extensions.  Lie on the floor on your stomach with hands on the floor beside your head. Raise one hand slowly as high as possible above your head, lifing the shoulder as far up as you can. Keep your face down with chin tucked. Release and alternate with other hand. 10 to 20 reps. Do not do these quickly!

Side Leg Lifts.  Stand next to a barre (or chair or doorway) for support and lift one leg straight out to your side as high as comfortable (ready position). Turn foot down as in side kick. Then raise and lower straight leg from the ready position, as indicated, without dropping foot to the floor. Continue until your side starts to complain.  Do not lean or bend forward and do not allow foot to point up. Repeat with other leg. Advanced: after first 5 reps, concentrate on trying to get your torso upright - pulling up with muscles in your side.

Straight Leg Raises.  Start in short front stance.  Swing the rear leg up slowly while you pull up with your stomach, and return.  Repeat until your stomach muscles tire.  Same with other leg.

Start low and slow and increase foot height as you warm up. Allow only a slight bend in the knee.

Camera magic! His foot is not really that high.