In humans, flexibility is as variable as height or the ability to gain or lose muscle mass. Although scientists consider that, by nature, women are more flexible than men flexibility can develop since it is something innate in our bodies.
We offer you flexibility exercises for beginners to improve your mobility and elasticity significantly. With these exercises, for sure, you will get more agile and stiff muscles and joints.
Flexibility exercises must be done every day. Find half an hour and practice these flexibility exercises for beginners.
To get warm, we recommend that you perform the following stretching exercises. In this way, you will activate muscles and joints to avoid any tearing or injury.
Back twist: Sit on the floor and stretch your right leg. Then, turn the left and pass it over the right. Now, put the left arm above the flexed knee (the left) and press with the elbow to make a back twist. Apply pressure force for greater effectiveness. Then repeat with the other side.
Hamstring stretching: Lay on the floor, stretch the right leg and flex the left, bringing the left foot to the groin. Keep the posture for at least 5 seconds. Then, lean your body forward and try to touch your toes with your hands. Repeat the exercise with the other leg.
Lumbar stretch: Lying on the floor, with your back straight, stretch your right leg, and shrink your left. Take the knee of the left leg with both hands and pull it towards the chest. Do not take off your right leg from the ground. Keep the posture for 10 seconds and change legs.
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Then, turn upside down and perform the reverse movement. Bend your left knee and bring your foot back, without taking your thigh off the floor. Hold the foot with the left hand and retain the position for 10 seconds. Now do the same with the other leg.
Front stretch: Stand firm and rest your right hand on the wall. Bend your left knee back and take your foot with your left hand. Pull the foot, trying to reach the height of the neck. Hold your right leg and support arm straight to keep your balance. Then, perform the stretch with the other leg.
Abductor Stretch: Sit back on the floor. Open your legs and stretch them as much as you can. Now, lean your torso forward, without bending your knees. Stretch your arms forward and lower progressively as far as you can. It is an excellent leg flexibility exercise!
With this simple exercise of active flexibility, you can, in addition to improving flexibility, work legs, and abdomen. To make rotary strides, you just have to follow these steps:
Keep in mind that the right knee should not exceed the tip of your toes. Instead, it should be aligned with the heel to avoid injury. The left knee, meanwhile, should be aligned with the heel and buttock.
Optimize the mobility of your hips and the resistance of the lower area with this type of squat very easy to do. Follow the instructions below:
With this exercise, you will work the posterior hip, improving the flexibility of the lower back. Follow these steps so you can put it into practice from home:
The idea of this active flexibility exercise is to stretch your back entirely and optimize your elasticity.
Jumping squats are another effective exercise to optimize your flexibility. Simply put yourself in the classic squat posture and follow these simple steps:
Complete 3 sets of 10 repetitions each, progressively increasing the speed of the squat and the jump in each repetition.
Burpees are another excellent exercise of active flexibility, with which you can improve the flexibility of your entire body, tone your muscles, and work your resistance.
Complete 10 repetitions of this super complete exercise, increasing the speed progressively.
This is one of the best leg flexibility exercises. With it, you will improve the elasticity of the trunk, as it is a complete cardiovascular exercise.
We suggest that you do mountain climb on a tarp or mat to avoid slipping while doing the climbing movement.
Turn now to passive flexibility exercises. The triceps bottom will help you optimize the stability of the trunk and legs if you do it correctly. To do this, follow these steps:
Complete repetitions for 3 to 5 minutes, stretching your legs as much as possible to improve your flexibility. Be careful not to go beyond the limits of your muscles, little by little. You will gain more flexibility if you repeat the exercises daily.
With this exercise, you will work your entire body, mainly the trunk and upper muscles. This exercise could be of an advanced level to the point where you are, so we advise you to do it with caution.
Stand up straight with your back to the wall at a close distance. Get down and place your hands open, parallel to each other, as a support on the floor. Remember to be with your back to the wall when you start.
The bridge is a fantastic exercise to tone the muscles, improving and above all, the flexibility of the back.
The abdominals can also be hung up to improve flexibility. This is what you must do to complete them:
Skipping rope improves your flexibility while gaining strength and endurance while training.
The chin-ups are an exercise in flexibility ideal for working your arms. Follow the instructions to get the most out of one of the classic CrossFit exercises.
Elastic bands are an excellent tool to improve flexibility. In the case of push-ups, you can work the core and legs at the same time.
In this way, you will improve the body structure by following the flexibility exercises for beginners regularly.