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 for beginners
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!
Stride with rotation
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:
- Extend your right leg forward, resting your foot on the floor and flexing your knee until it is aligned with the gluteus.
- Your left leg will be on the back, resting on the tip of the foot on the ground.
- Once you are in that position, you will rotate the back of your body to the right with your hands extended. Then you will do it to the left.
- Finally, he returns to the initial position, that is, standing firm, and repeats the exercise, but this time with the left leg.
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.
Step back squat
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:
- Stand firm.
- Then, flex the knees until they are aligned with the buttocks.
- Move your right leg back, quickly, extending it as far as you can and resting on the floor with the tip of your foot.
- Return your leg to the starting position and repeat the exercise with the other leg.
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:
- Sitting on the floor, open your legs, and stretch both arms forward.
- Rest your palms on the floor to gain momentum. Then, throw your torso back until you lie on your back.
- Put your legs together and take them back, in one shipment.
- Keep arms and hands on the floor and try to touch the ground with your toes.
- Bring your legs forward again and return to the starting position. The shoulders and middle back should never be detached from the floor during stretching.
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:
- Make a classic squat, keeping both hands on the back of your head.
- Support the weight of the body on the heels. Take momentum and jump, with your arms extended up.
- On the descent, stretch your arms down. It retains the erect torso and falls on both feet.
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.
- Lie on the floor, holding the weight on the palms of your hands and the tips of your feet.
- Perform a chest flexion. When you are about to touch the ground, pick your legs forward, and take momentum to get up.
- Take advantage of the momentum to jump when you get up, with your arms raised vertically.
- When you descend, stand for a couple of seconds and bend back down to repeat all the action.
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.
- Lie on your stomach and lean on the palms of your hands and the tips of your feet.
- Separate your hands at shoulder width, leaving your elbows straight and one of your legs extended while flexing the other and bringing it to your chest.
- Make a move as if you wanted to climb the top, bringing each knee to chest height and making small jumps.
- Increase the speed in each repetition, completing 3 repetitions of 15 seconds each.
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:
- Standing up, lean your arms back. Rest your hands on the edge of a sturdy bench or chair.
- Drop the full weight of your body and endure with the strength of your triceps.
- Keep the elbows close to the body — the arms semi-flexed and the legs together and towards the front, resting on the heels.
- Lower your body slowly, stretching your elbows until they form a 90-degree angle.
- Gradually, return to the initial position by carefully propelling yourself with your triceps.
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.
- Take momentum as if you were going to get up on your hands.
- Throw your legs back and rest your feet on the wall.
- Go back with your hands until you are fully glued to the wall.
- Then, descend carefully, moving in reverse, until it is face down again on the ground.
Bridge with ball
The bridge is a fantastic exercise to tone the muscles, improving and above all, the flexibility of the back.
- Lie on the floor and place your legs on top of the ball.
- Flexing the knees, bringing them closer to the chest, but without the feet losing contact with the ball.
- Climb the trunk, resting your feet on the ball and doing strength with the buttocks, raising the body towards the ceiling.
- Keep the position for 10 seconds and resume the initial posture to start over.
- Complete 5 reps.
The abdominals can also be hung up to improve flexibility. This is what you must do to complete them:
- Hang on two ropes with rings, attached to a sturdy bar.
- Rest your feet on a bench before starting the exercise.
- Separate the arms at a distance more significant than the width of your shoulders.
- Join the legs and flex the knees, bringing them to the level of the abdomen. Contract your abdomen while raising your legs.
- Lower your legs and support them again on the bench.
- Complete three sets of 6 reps each.
Jump the rope
Skipping rope improves your flexibility while gaining strength and endurance while training.
- Choose a rope whose material does not mistreat your hands and of a length according to your height.
- Move the rope with force on the wrists, not with the arms.
- Coordinate each movement of the rope with a small jump.
- Always keep your back straight.
- As you master the jump, the speed of each repetition increases progressively.
- Complete 4 sets of 20 jumps.
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.
- Standing up, hold the bar with both hands. Keep your arms extended, with your fists facing the body.
- Strengthen with the arms, raising the trunk until the chest reaches the height of the bar.
- Make the ascent and descent at a prudent speed to avoid injuries.
- Do as many chins as you can in 30 seconds, taking about 10-15 seconds to rest before getting back on the bar.
Bicep push-ups with elastic bands
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.
- Hold the resistance band with the sole of your foot.
- Take the handles of the band with your hands, leaving your arms extended.
- Pull the handles, retracting your elbows towards your shoulders, and then slowly return them to their initial position.
In this way, you will improve the body structure by following the flexibility exercises for beginners regularly.