Beginner Flexibility Workout
A beginner-friendly 45-minute workout focused on improving flexibility through a series of stretching exercises targeting all major muscle groups.
flexibility
beginner
stretching
fitness
none
3/2/2025•0 views•beginner•45 min
Standing Forward Bend
Details
Sets
2
Reps
30-60 seconds hold
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart.
Inhale and reach your arms overhead.
Exhale and hinge at your hips to bend forward.
Let your head and arms hang toward the ground.
Relax your neck and hold the position for 30-60 seconds.
Cat-Cow Stretch
Details
Sets
2
Reps
8-10 cycles
Rest
30s
Equipment
none
Form Instructions
Begin on all fours with your wrists under shoulders and knees under hips.
Inhale as you arch your back (cow position), lifting your head and tailbone.
Exhale as you round your back (cat position), tucking your chin and tailbone.
Repeat this cycle for 8-10 times.
Seated Hamstring Stretch
Details
Sets
2
Reps
30-60 seconds hold each leg
Rest
30s
Equipment
none
Form Instructions
Sit with one leg extended straight and the other leg bent with the foot against the inner thigh.
Inhale, lengthen your spine, and as you exhale, reach towards your toes.
Hold the stretch for 30-60 seconds and then switch legs.
Child's Pose
Details
Sets
2
Reps
30-60 seconds hold
Rest
30s
Equipment
none
Form Instructions
Start on all fours, then sit back on your heels, reaching your arms forward.
Lower your chest toward the ground while keeping your arms extended.
Hold the pose, breathing deeply for 30-60 seconds.
Standing Quadriceps Stretch
Details
Sets
2
Reps
30-60 seconds hold each leg
Rest
30s
Equipment
none
Form Instructions
Stand tall and grab your right ankle behind you, pulling it towards your glutes.
Keep your knees together and push your hips slightly forward.
Hold for 30-60 seconds and switch to the left leg.
Shoulder Stretch
Details
Sets
2
Reps
30-60 seconds hold each arm
Rest
30s
Equipment
none
Form Instructions
Stand or sit up straight and extend one arm across your body at shoulder height.
Use your opposite arm to gently pull it in towards your chest.
Hold for 30-60 seconds and then switch arms.
Cobra Stretch
Details
Sets
2
Reps
30-60 seconds hold
Rest
30s
Equipment
none
Form Instructions
Lie on your stomach with your hands under your shoulders.
Inhale and press into your hands to lift your chest off the ground.
Keep your elbows slightly bent and shoulders relaxed.
Hold the stretch for 30-60 seconds.
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