Prompt 4: Self-curiosity

I want to be this strong!

Train your mind!

10 stretching exercises to improve your flexibility

Improving flexibility is essential for overall fitness, injury prevention, and mobility. Incorporating stretching exercises into your routine can help you achieve greater range of motion, reduce muscle tension, and enhance performance. Below are 10 effective stretching exercises to improve flexibility. Perform these stretches after a workout or as part of a dedicated stretching session.

1. Hamstring Stretch

How to Do It:

Sit on the floor with one leg extended and the other bent, foot against your inner thigh.

Reach toward your toes on the extended leg, keeping your back straight.

Hold for 20–30 seconds, then switch legs.

Benefits: Stretches the hamstrings and lower back.

2. Quad Stretch

How to Do It:

Stand on one leg and pull the other heel toward your glutes, holding your ankle.

Keep your knees close together and your chest upright.

Hold for 20–30 seconds, then switch legs.

Benefits: Stretches the quadriceps and hip flexors.

3. Hip Flexor Stretch

How to Do It:

Kneel on one knee with the other foot forward in a lunge position.

Push your hips forward while keeping your torso upright.

Hold for 20–30 seconds, then switch sides.

Benefits: Stretches the hip flexors and quads.

4. Butterfly Stretch

How to Do It:

Sit on the floor with the soles of your feet together and knees bent outward.

Hold your feet and gently press your knees toward the floor.

Hold for 20–30 seconds.

Benefits: Stretches the inner thighs and groin.

5. Seated Forward Fold

How to Do It:

Sit on the floor with both legs extended straight in front of you.

Reach toward your toes, keeping your back straight.

Hold for 20–30 seconds.

Benefits: Stretches the hamstrings, calves, and lower back.

6. Cat-Cow Stretch

How to Do It:

Start on your hands and knees in a tabletop position.

Inhale, arch your back, and lift your head and tailbone (Cow Pose).

Exhale, round your back, and tuck your chin to your chest (Cat Pose).

Repeat for 5–10 breaths.

Benefits: Improves spinal flexibility and mobility.

7. Child’s Pose

How to Do It:

Kneel on the floor and sit back on your heels.

Extend your arms forward and lower your chest toward the floor.

Hold for 20–30 seconds.

Benefits: Stretches the lower back, hips, and shoulders.

8. Standing Side Stretch

How to Do It:

Stand with feet hip-width apart.

Raise one arm overhead and lean to the opposite side, keeping your hips stable.

Hold for 20–30 seconds, then switch sides.

Benefits: Stretches the obliques and side body.

9. Pigeon Pose

How to Do It:

Start in a tabletop position.

Bring one knee forward and place it behind your wrist, with your ankle near the opposite wrist.

Extend the other leg back and lower your hips toward the floor.

Hold for 20–30 seconds, then switch sides.

Benefits: Stretches the hip flexors, glutes, and lower back.

10. Triceps Stretch

How to Do It:

Raise one arm overhead and bend your elbow, reaching your hand down your back.

Use your other hand to gently press your elbow further.

Hold for 20–30 seconds, then switch arms.

Benefits: Stretches the triceps and shoulders.

Tips for Effective Stretching

Warm Up First: Stretch after a workout or light warm-up (e.g., walking or dynamic stretches) to prevent injury.

Hold Each Stretch: Aim for 20–30 seconds per stretch to allow muscles to relax and lengthen.

Breathe Deeply: Inhale and exhale slowly to help your muscles relax.

Avoid Bouncing: Perform static stretches (no bouncing) to prevent strain.

Be Consistent: Stretch regularly (3–5 times per week) to see improvements in flexibility.

Sample Stretching Routine

Hamstring Stretch: 20–30 seconds per leg.

Quad Stretch: 20–30 seconds per leg.

Hip Flexor Stretch: 20–30 seconds per side.

Butterfly Stretch: 20–30 seconds.

Seated Forward Fold: 20–30 seconds.

Cat-Cow Stretch: 5–10 breaths.

Child’s Pose: 20–30 seconds.

Standing Side Stretch: 20–30 seconds per side.

Pigeon Pose: 20–30 seconds per side.

Triceps Stretch: 20–30 seconds per arm.

By incorporating these stretches into your routine, you’ll improve flexibility, reduce muscle tension, and enhance overall mobility. Let me know if you need modifications or additional stretches!

be better than good enough.

be skinnier than her.

be the skinniest in the room.

have the power.

being skinny is powerful.

And I hate to report back team but;

Drinks hit better on an empty stomach

Clothes look better on an empty stomach

You’ll feel better on an empty stomach

The power is soo within yourself, ily be safe

163. :D How did you do?

Day 2 of liquid fast. Got woke up a bunch last night by weather alarms but didnt have a tornado. Im so tired. Busy day yesterday, busier day today. Should keep my mind off food. @fluxusesque how's yours going?

Knowing about metabolism days this makes a lot of sense!

HEY, I NEED YOUR ATTENTION I HAVE A GREAT TIP!!!

Keep your body GUESSING!

What I mean is that you don't eat the same amount of calories every single day, your body will get used to it and the weight loss will get stuck and you have to decrease your calorie intake more and more.

What you could try, is to eat different amount of calories every day. It can vary from 200 to 1500 kcal. Trust me I just took a massive shit and my metabolism has never been better!

Thanks for listening, be safe!

My Top 6 favorite exercises (Butt & Thighs):

Yoga will only give you a good stretch as far as I've seen.

But exercises will surely boost your metabolism and improve your overall mood.

Bird - Dog pose :

It's kinda like a Plank.

Because you have to hold each pose like you would hold a Plank pose.

Hold for 20 sec and slowly switch the side.

(20 sec ) × 10 × 2

Works well on the core and hamstrings.

Sumo Squats :

This will really work well on your inner thighs.

The trick is to hold the one piece dumbbell as low as possible as you're doing it.

15 × 3

Back Lunges :

I prefer backward than forward because you will really feel the burn in your glutes & hamstrings.

15 × 3 (both sides)

Side Leg Abductions :

You can do it when you are on your bed feeling kinda lazy... Just by sleeping on your side.. This is one of those exercises I enjoy doing the most..

The trick is to do it slowly..

It is also super effective on your side thighs and navel..

20 × 3

Back leg Abductions :

Will make your glutes burn... 🔥🔥🔥

Effective if consistent..

10 × 3

Deadlifts :

Last but not the least.. my all time favourite.

This exercise is all you need tbh..

Effective.. 🔥🔥

Metabolism boosting.. 📈📈📈

Works good on the core & legs..

But mind the posture.. it has a reputation for causing back pains if it is not done right..

10 × 3