Beginner Flexibility Workout Plan
This 60-minute workout plan focuses on improving flexibility through a series of gentle stretches and movements. Minimal equipment is required, and the exercises are suitable for beginners.
flexibility
beginner
stretching
bodyweight
home workout
minimal
3/23/2025•0 views•beginner•60 min
Cat-Cow Stretch
Details
Sets
2
Reps
10-12
Rest
30s
Equipment
none
Form Instructions
Start on your hands and knees in a tabletop position.
For the Cat pose, arch your back, tuck your chin to your chest, and draw your belly towards your spine.
For the Cow pose, lower your belly, lift your head and chest, and gently arch your back.
Flow between these two positions for the given reps.
Standing Forward Bend
Details
Sets
2
Reps
10-12
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart.
Inhale, lift your arms overhead, and as you exhale, hinge at your hips and fold forward.
Keep your knees slightly bent if needed to avoid straining your back.
Let your head and arms hang, holding the position for a few breaths before returning to standing.
Seated Hamstring Stretch
Details
Sets
2
Reps
10-12 (each leg)
Rest
30s
Equipment
none
Form Instructions
Sit on the floor with one leg extended and the other leg bent, with the sole of the foot against the opposite thigh.
Inhale, reach your arms overhead, and as you exhale, hinge at your hips to lean forward towards the extended foot.
Keep your back straight and reach as far as comfortable while feeling the stretch in your hamstring.
Child's Pose
Details
Sets
2
Reps
Hold for 30 seconds
Rest
30s
Equipment
none
Form Instructions
Kneel on the floor, touching your big toes together and sitting on your heels.
Bend forward, extending your arms in front of you and resting your forehead on the floor.
Relax and breathe deeply, allowing your body to release tension.
Cobra Stretch
Details
Sets
2
Reps
10-12
Rest
30s
Equipment
none
Form Instructions
Begin lying face down with your legs straight and your palms under your shoulders.
Press through your palms and lift your chest off the ground, keeping your elbows slightly bent.
Roll your shoulders back and down, and hold for a few seconds before lowering back down.
Lying Spinal Twist
Details
Sets
2
Reps
10-12 (each side)
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor.
Gently drop your knees to one side while keeping your shoulders on the floor.
Extend your arms out to the sides and gaze towards your opposite hand.
Butterfly Stretch
Details
Sets
2
Reps
Hold for 30 seconds
Rest
30s
Equipment
none
Form Instructions
Sit on the floor, bend your knees, and bring the soles of your feet together.
Hold your feet with your hands and use your elbows gently to press your thighs towards the floor.
Keep your back straight and breathe deeply.
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