Exercises to do after Step aerobics?

Hi,
I went for my first step aerobics class last week which lasted for an hour. I was completely exhausted. From the next day my legs started paining and I am also suffering from lower abdominal cramps. Can anyone suggest of what can i do to reduce all these pains. Coz my class will continue every week and I cant suffer with these muscle cramps every week.
Please tell me what to do???

I don't have any brilliant ideas to help ease the pain from your first workout, beyond Motrin and BenGay. But it sounds as though you seriously overexerted yourself!

Next time, take it easier. Don't put any risers under your step, or if you are really a novice, do the routine without a step at first, and slowly raise the level over the course of a few weeks. If your instructor is doing a lot of "arm-y" stuff, just eliminate the arms and concentrate on the leg work.

Make sure you're stretching really well before and after, and drinking a fair amount of water (12 oz. or so) about a half hour prior to your workout. But it's most important to ease into your new workout routine slowly, and don't push yourself too hard at first!

(Also, you probably won't get very dramatic fitness/weight loss results from only one hour a week. Down the line, try to increase your workouts to 3 per week. But for now, stick with what you can do with minimal pain!)

Good luck!