Working out isn’t just about building and defining muscles. You have to improve flexibility as well. And don’t underestimate the power of flexibility. It builds strength and adds muscle definition too. In today’s post, we are listing down amazing exercises that will stretch the muscles and improve flexibility.
The Quad Stretch
The quad stretch will release tension in the hip joints. It will also activate the hamstrings and tone the quads. To do the squad stretch, kneel on the floor. Now, lunge the right leg forward, the right knee should be bent at a 90-degree angle in front of you. The right food should remain flat on the floor directly under the knee. The left leg is still bent underneath and parallel to the right.
Place both hands on top of the knees and press back your hip forward. Lean into a stretch but keep the torso straight up. Hold this position for 30 seconds then release. Switch legs and do three reps.
Bridge with Leg Reach
This move will stretch the upper body, the abdominals and the hips. It will also target the legs and the glutes.
To do the bridge with leg reach, lie face up on the floor. Keep the knees bent at a 90-degree angle with feet flat on the floor. Extend your arms by the sides. Now, extend your right leg and slowly lift your hips towards the ceiling. Stop when you form a diagonal line from the right knee to the right shoulder. Press the upper back on the floor to open up the chest. Lift the right leg straight up towards the ceiling. Keep the motion controlled and smooth. Hold the position for 10 seconds. Do 10 reps and switch the legs.
Seated Trunk Twist
The seated trunk twist will release muscle tension in the back area. It will tone the abs and engage the obliques.
To perform the seated trunk twist, sit tall on the floor. Pull your abdominal muscles as you sit and extend the legs together in front of you. Now, rotate the ribcage to the right and keep the nose in line with the breastbone. Lift the rib cage off the hips to rotate further to the right. Twist and stretch as far as you can manage. Go back to the starting position and repeat on the other side. Hold the position for 30 seconds. This completes one rep. Now do 10 reps each side.
The fold-over stretch is a stretch that will engage the neck, back, and glutes. It will also target the hamstrings and the calves.
To perform the fold-over stretch, stand tall at hip width apart. Keep the knees slightly bend and the arms placed on the sides. Exhale deeply then bend forward from the hips. Lower your head towards the floor. Keep the neck, head and shoulders relaxed as you do this.
Now, wrap your arms around the back of the legs. Hold this position for at least 45 seconds. To release, bend your knees and roll up slowly to the starting position.