Stretches for a greater flexibility
If you are exercising a lot, but you aren’t satisfied with your progress, one of the reasons for that could be stiff muscles. For example, if our quads are stiff, they will prevent other muscles from firing correctly. Due to that, you get compromised performance, and even a risk of an injury. The solution is to increase your body’s flexibility, and for that, you must do perform stretches. There are many exercises that target women’s tightest muscles.
Active pigeon targets piriformis muscles, a deep gluteal muscle. You should start in a push-up position, your shoulders and palms are aligned. Bent your left knee and put it near shoulder and a left heel should be near right hip. Lower down to forearms. Bring your right leg to the top of the foot on the floor. During this exercise, you should keep your chest lifted to the wall. When you became more flexible, you can lower your chest to the floor and extend your arms in front of you. Tighten your pelvic muscles, and pull the navel in toward the spine. Contract right side of glutes. While pressing ball of foot into the floor, curl right toes. Bend knee to the floor. Repeat this 5 times and switch sides.
C-Curve targets your lower back. You must sit on the floor, knees bent, feet on the floor 12 inches in front of you. Point your elbows to sides. Round back and tighten your pelvic muscles and pulling the navel in toward the spine. While you exhale, lift left leg and draw the navel in. Push your left feet towards the wall in front of you while pulling back with the toes. During this, push down on right foot. Repeat 10 times.