Seated Hamstring Stretch
While seated on a chair, extend one leg straight out in front of you with your heel resting on the floor. Lean forward from your hips, reaching towards your toes until you feel a gentle stretch in the back of your thigh (hamstring). Hold this position for about 20 seconds and then switch legs, repeating the stretch on the other side.
With a lack of practice, it may not be easy to reach your toes while stretching. This is a situation that will improve over time. Your goal, in this case, is to reach as far as you can and try to improve your positions steadily.
Plank
Begin by lying face down on the ground. Place your forearms on the floor to prop yourself up. Your elbows should be directly under your shoulders. Engage your core muscles and lift your body off the ground, forming a straight line from your head to your heels. Hold this position for about 20 seconds while focusing on keeping your body stable and your core engaged. Repeat this plank exercise 2 to 3 times.
This powerful exercise strengthens the core muscles and your back muscles. Repeat this every day for maximum results. You will notice a linear improvement in how long you can hold the pose. Another way to measure progress is to see an increase in the number of pull-ups you can attempt. [5]
