Top 10 Outdoors Exercises (No Gym Needed)

1.Park Bench Push-Up Trio

Targets chest and shoulders

In this exercise, you’ll do three kinds of push-ups using a park bench. First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way. End with 10 regular push-ups completely on the ground.

2. Swing Pike + Knee Tuck

Swings are a great alternative for suspension training. This move is one of our favorites to target your abdominals and upper body. The trick is to press the top of your feet into the swing seat to help lift your hips in the air.

Start by placing the top of your feet in the swing seat and your hands on the ground shoulder width apart in a straight arm plank position.
Lift your hips up into the air to form an upside down V (also known as a “pike”).
Contract your abdominals and bring your knees to your chest while maintaining a flat back.
Extend your legs straight back to a pike position. Lower your body back to a straight arm plank position for 1 rep. Repeat this core exercise 10x.

3.Bench Hops

Targets glutes and quads

Sit on the edge of a bench. Throwing your arms up as you go, jump in the air as high as you can, and then go back to being seated. Do this for 60 seconds. MAKE IT HARDER:Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench. Do as many as you can for 60 seconds, then switch legs.

4. One Legged Bench Lunges

Bench lunges are a great way to isolate one leg and target your quadriceps, hamstrings and glutes.

Start by standing in front of a bench or picnic table. Make sure it’s not too high otherwise you will put too much pressure on your lower back.
Step your right leg back and place the top of your foot on the bench with your hands on your hips for balance.
Bend your knees and lower into a lunge. Make sure your front knee is in line with your ankle for optimal alignment.
Extend your legs straight for 1 rep. Repeat 10x on one side and switch sides.

5.Karaoke Shuffle

Targets butt, calves, quads, hamstrings, and glutes

Find a large hill located on grass. At the bottom of the hill going up, start running to the right, putting your right leg far right, and then following up with your left leg, planting it behind your right leg in a grapevine movement. Put your right leg out to the right again, this time following up with your left leg planting in front of your right leg. Continue alternating, increasing your pace and swinging your hips as you go. After 30 seconds of going uphill, turn around and go back, leading with the left leg.

6. Reverse Tricep Bench Dips

We spend time in every class at MOD Fitness toning arms. We like to target the triceps because it’s the largest muscle group in your upper arm and one of the first places we start to see a change in our clients. This is a great exercise to do anywhere — on the edge of your bed, a bench or even on the ground.

7.Leapfrog Burpee

Targets chest, abs, quads, and calves

Choose a destination point in the distance. Imagine that you have a leapfrog partner, and crouch down, springing from your legs to leap over your partner. Once you land, plant your hands on the ground in front of you and kick your legs back to land in plank position. Then thrust your legs back to your hands so you’re in crouch position, leaping across your partner again to complete one rep. Do as many as you can in 60 seconds. MAKE IT HARDER: Use a partner to leap frog over.

8. Lateral Jumps with Jump Rope

Jumping rope is a great way to boost your heart rate for an added dose of cardio in your workout routine. Adding the lateral jumps will help improve your ankle and foot stability.

9.Sandbox Shuffle

Targets butt, abs, and arms

On a playground, get in the middle of a sandbox. Assume a squat position and staying low, shuffle from left to right maintaining the same depth and posture the entire time. Hold your arms out perpendicular to your body for balance and to tone your arms. The slower you go, the more intense the isometric contractions will be — which may cause some shaky legs! Shuffle for 60 seconds, going back and forth in the sandbox as needed.

10. Bench Jumps

Find a bench that can be used as an alternative for box jumps. Make sure it’s not too high so you can successfully clear it. This will target your legs, glutes and calves in this exercise.

Stand in front of a bench or picnic table. Start with your feet slightly outside your hips in a squat position and arms shoulder height.
Jump up on the bench by accelerating from your lower body. Land in a deep squat position. Your back should be flat and hamstrings parallel to the ground.
Extend your legs straight to a standing position with your shoulders, hips and feet in alignment. Press your arms down by your hips to complete 1 rep. Slowly step down from the bench and repeat 10x.

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.fitnessmagazine.com,www.camillestyles.com

Top 10 Best And Worst Cardio Exercises To Loose Weight

Best Cardio Exrcises

1.Burpees

Burpees are a great all-around workout that strengthen the arms, core, chest and legs, all while raising your heart rate. Start in a pushup position, palms planted on the ground at shoulder-width and place your feet behind you. In an explosive motion, bring your feet in close to your hands. Quickly move to a standing position, throwing your hands in the air above your head. Do 10-12 in a row.

2. Air Runner

Stepping onto the treadmill to log another mindless 30-minute jog might sound like the most unappealing way to spend a workout — so don’t waste your time. Instead, cut your running time in half and ramp up the intensity with this curved tread, specifically designed for sprinting.

Better yet, the motor-free machine is built to be powered by your strides. There’s no max speed, either, so try your best to push it as hard as you can during sprint interval workouts.

Think you can handle the speed? Try this workout: Perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Keep your chest high and your core braced the entire time you’re running. That’s 1 round.

3.Stair Mill

Effectiveness: A
Functionality: A-
Availability: A-

Every booty loves the stair mill. What could be more functional than walking up a never-ending flight of stairs? We suggest intervals for the best workout. Just try not to support too much of your upper body on the handles; you might feel like you’re still doing work, but your workout will be much less intense and you’ll burn fewer calories.

4.Mountain Climbers

Warning: this exercise should not be performed on a real mountain. It can be done just about anywhere else, however. Start on your hands and knees with a slight bend in your back. Bring the right foot up to your chest and put it back, then quickly do the same with the left. Continue alternating feet with your hands planted firmly in front of you for 30-40 reps.

5. Assault AirBike

The Assault AirBike might look like it belongs in a dust-filled corner of your high school’s weight room, but it deserves respect. “No one climbs off of one of these thinking, ‘That was easy,’ ” says De Wispelaere, who has seen a few clients almost heave after an Assault AirBike workout.

The reason it’s so tough: The Assault AirBike is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the higher the resistance becomes. “While it’s easy on your joints, it provides an intense aerobic workout that burns a ton of calories in a short amount of time,” says De Wispelaere.

If you’re looking for a finisher to tack onto your regular workout, De Wispelaere recommends sprinting for 15 seconds, then resting for 15 seconds. That’s one round. Do six. If you’d rather test your endurance instead, do three miles as fast as possible.

Worst Cardio Exrcises

1.CROSSFIT

“CrossFit-style workouts are exploding in popularity around the world and are often promoted as the best way to get in shape and improve health,” Petre says.

“I don’t want to be controversial, but if your goal is to lose weight and improve health, CrossFit is the number one exercise you should avoid. It’s too intense for many people, and often includes high-risk activities.”

“The number one rule about losing weight through exercise is that you can’t exercise to lose weight if you’re injured,” she adds.

“If you’re a fit, active, and athletic individual, CrossFit might be the best workout for you, but if your body is not already in top shape, don’t unnecessarily risk injury. You’re likely to lose more weight if you combine a healthy diet with a moderate exercise program that’s more sustainable.”

2.Recumbent Bike

Effectiveness: D
Functionality: F
Availability: B

With your upper body, torso, and even your butt at rest, the recumbent bike asks your body to do almost nothing but move your legs. If you’re looking for a chair to sit in while you read a book or catch up on your favorite Netflix episodes, this is your guy.

3.PILATES

“Pilates, like yoga, has a lot of health benefits that will help you live better, ranging from improved flexibility and balance to deeper relaxation, but fast fat burn is not one of them,” Petre says.

“Because it helps you gradually build and strengthen your muscles, it can be a great way to prevent getting injured while training. However, you need to do heavy compound weightlifting on the big muscle groups along with cardio to maximise fat loss, and Pilates does not incorporate either type of exercise.”

4.Elliptical

Effectiveness: D
Functionality: F
Availability: A

We’re putting the elliptical below the Arc trainer, because the Arc trainer offers more versatility. However, we have the same problems with the elliptical; it’s just unnatural and ineffective. Further, setting the resistance at a level any lower than a 10 is about as effective at burning calories as sitting on the couch.

The elliptical’s only plus side is that it’s a low-impact option. However, we think the bike or swimming are much more effective options if you’re limited by an injury.

5.YOGA

“Yoga represents the polar opposite to CrossFit, but this doesn’t mean that it will shed those layers of fast food on the body,” Petre says. “In fact, a 150-pound [68kg] person will burn only 150 calories in an hour of doing regular yoga, compared to 311 calories for an hour of walking at 3mph [4.8kmh].”

“Increasing your physical activity is a good first step towards losing weight,” she says. “It’s true that yoga can help you gain strength and tone up, but if you aim to shed pounds, you want to work as much of your body as possible to lose weight and stimulate your metabolism.”

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthfitnessrevolution.com,www.stuff.co.nz,www.menshealth.com,www.bodybuilding.com

Top 10 Cardio Exercises That Burn More Calories Than Running

1.Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. A more popular stroke, such as the breast stroke, will burn 375 calories per 30 minutes. To add some resistance, swim in an ocean where a current will make you work harder and up the calorie burn.

2.Kettlebell Swings

These exercises help you burn calories and sculpt a lean figure. They are great for sculpting the glutes and quads while giving your body an overall workout.

TOP TIP: The BodyRock Sandbag is a more cost-effective version of a kettlebell. You can make it whatever weight you want by filling or emptying the internal bags, and it can be used for way more exercises than a traditional kettlebell!

3.Tabata Training

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

4. Boxing

You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct.

5.Jumping rope

If you’re wondering what activity can burn more calories than running and also make you feel like a kid again, go back to your jumping rope school-days! It’s a simple exercise that burns calories fast and engages the whole body. “The faster you jump, the higher the calorie burn,” says Marks. “An average 150-pound person burns 375 calories per 30 minutes of rope jumping.” This is an exercise that you can incorporate into intensity training by changing the rate of jumping. “Go hard for one minute then back off to a skip,” suggests Marks. “Use this formula to increase the benefits of the workout as well as the calorie burn!”

6.Burpees

Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees in 60 seconds.

Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!

7.Hill Workouts

Whether you’re biking or running, throw some resistance in the mix to significantly boost your calorie burn. “Running up a steep hill recruits more muscle fibers,” says ACSM spokesperson Jim White. “It’s going to be taxing, and it’s going to definitely burn more calories.” In fact, you’ll burn about 10 percent more calories for each degree of incline versus running on a flat surface. That means a 155-pound person running at a five-mph pace will burn 373 calories every half hour at a five-percent grade versus 298 calories at the same speed on a flat surface. Get those glutes firing even more and up your calorie burn at the same time by incorporating more hills into your workout.

8. Agility Ladder

You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.

But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.

9.HIIT

Schaltze is an advocate of any form of HIIT (high intensity interval training) workout to burn more calories than running. “These workouts are short and effective,” she says. “You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Cross-Country Skiing

Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.rd.com,www.livestrong.com,www.menshealth.com

Top 10 Best Chest Exercises

Good developed chest is a clear sign that you know what you are doing.

1.Barbell Bench Press

Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2.Dumbbell Pullover

Some people would contend this exercise doesn’t belong on a top-10 list for chest. They’ll either swear up and down that it trains the back, or they’ll belittle it as a relic once revered but now relegated to the training scrap heap because of its potential danger to the shoulders.

3.Incline Dumbbell Bench Press

Pressing from an incline works the clavicular head of your chest, said Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your pecs extra pop.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet.Lower the dumbbells to chest level, and then press them back up to the starting position.

4.Arnold chest press

Do it: Start by lying flat on a bench holding a dumbbell in each hand, pressed directly overhead with your palms facing towards your feet. Lower the weights down towards the chest while rotating your wrists clockwise, so that the palms face your face at the bottom of the movement. Slowly return to the starting position for one rep. Do three sets of six reps.

Trainer tip: “Really slow down the chest press in the eccentric phase—as the weights are being lowered,” suggests Lindsey Clayton, a trainer at Barry’s Bootcamp and co-founder of Brave Body Project. “It helps to focus on the muscles as they lengthen, instead of as they contract, which results in a stronger and more powerful chest.”

5.Seated Machine Chest Press

Why it’s on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it’s easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization.[3] This allows you to really target your pecs.

6.Cable Crossover

Wanna practice your “most muscular” pose? Join all the competitive bodybuilders out there and hit the cable-cross station for some flyes. Thanks to the cables, this single-joint movement allows for constant tension on the pecs. Our only concern? If you bend a little too much at the waist (a constant temptation when trying to squeeze heavy weights at the end of a taxing workout), you’ll shift the focus of the exercise from the lower pecs to the middle pecs. Not a bad thing, necessarily, unless you’re counting on the cable crossover to be the one exercise hitting that lower region.

7.Weighted Pushup

Adding weight to the classic exercise forces your muscles to work harder and keeps your rep range low enough that you’ll pack on serious muscle, according to Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.Add load in the form of a plate, weight vest, or sandbag thrown over your back.

Do it: Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate balanced on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.

8.Chest fly

Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. With a slight bend at the elbows, lower the weights toward your sides, making sure to keep your palms facing in. Pause for a second at the bottom of the movement, then exhale and return to start. Do three sets of 16 reps.

Trainer tip: “Give an extra squeeze to your weights at the top of each rep,” suggest Clayton. “That way, you’re keeping constant tension on the muscle throughout the entire exercise.”

9.Chest dip

Do it: While keeping your feet on the ground, grasp the bars and lock out your arms until you’ve found a comfortable starting position. Then, lift your legs off the ground and lean slightly forward. Lower your body towards the floor, allowing your elbows to flare a little until you feel the stretch in your chest. At that point, press your body back up, squeezing using the chest. Do three sets of 10 reps.

Trainer tip: “If you’re having a hard time supporting your whole body, use an assisted dip machine with a knee platform,” suggests Daley. “These machines use a weight pulley system that lightens your body weight. You can also place your feet lightly on the ground (behind the body) to assist your dip.”

10.Chest Squeeze Pushup

This exercise tasks you with squeezing a pair of dumbbells together while doing a pushup.

“The squeezing action creates a stimulus that really fires up the muscle fibers in your chest,” said BJ Gaddour, former Men’s Health Fitness Director.

Do it: Place two dumbbells next to each other so that they’re touching with the handles are parallel to each other. Assume a standard pushup position, grabbing a dumbbell handle with each hand. Your arms should be straight and your body should form a straight line from your ankles to your head.

Forcefully press the weights together, and lower your body until your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells together.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.bodybuilding.com, http://www.muscleandperformance.com, http://www.menshealth.com, http://www.gq.com

Top 10 Exercises For Super Glutes

Beautiful butt is something every women and half of men population want. So what are best butt exercises?

1.Quadruped Hip Extensions

How to do it:

Get on your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides.

2.Squats

Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.

Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.

When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.

3.Barbell Hip Thrust

How to do it: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.

Contreras recommends mixing up your reps and sets for this move and aiming for anywhere between 3-4 sets of 6-20 reps. “Some days you can go heavy for lower reps, some days you can go lighter for higher reps, and some days you can do both. I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”

4. Lunges

Do It Right

Stand with feet staggered, one foot forward and one foot back, about 3 feet apart.
Bend both knees and lunge straight down, sending the back knee towards the floor.
Try not to lunge forward over the front knee.
Press into the heel to stand and repeat for 1 to 3 sets of 12 to 16 reps, holding weights for added intensity.

Lunges also work a variety of other muscles including your hamstrings, quads, and calves. And, one of the best things about lunges is that fact that there are so many varieties—you can easily mix up your lunges to target your muscles in different ways from one workout to the next.

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

5.Kettlebell Swings

How to do it:

With your back flat and core engaged, lean forward and place both hands on the kettlebell. Your feet should a bit wider than hip-distance apart. Maintain a slight bend to the knee and drive the hips back. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

Notes: The motion should come from the hips, not the arms nor the quads (this isn’t a squat), as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for desired reps.

6.Stiff-Legged Deadlifts

To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.

Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.

7.Glute and Hamstring Extension

How to do it: Start standing, leaning forward on a back extension pad, with your toes turned out, knees bent (like a frog). Keeping your back flat, bend at your hips as far down as possible. To come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time. At the top, give your glutes an extra squeeze. Use a controlled tempo during the exercise: aim for a 2-3 second count on the way down, 1-2 seconds on the way up.

8. Step-Ups

Do It Right

Stand in front of the step or platform and place the right foot on the step. Hold weights for added intensity.
Pressing into the heel, step up, touching the left toes to the step.
Keeping the right foot on the step, take the left foot down to the floor. Bend the knee into a lunge for more intensity.
Repeat for 1 to 3 sets of 12 to 16 reps on each side.

One key point is to push into the heel to lift the body up and concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground.

9.Deadlifts

How to do it:

Stand close to the bar so your shins graze the bar and that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder width and ensure that your back is flat and core is braced.

Lower your hips and flex the knees, keep your chest up and your back flat, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, driving your hips forward in a hip thrusting motion.

Lower the bar by bending at the hips and guiding it to the floor, ensuring that it stays close to your body to reduce any excess load on your low back.

10.Bulgarian Split Squats

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.

With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.yurielkaim.com, http://www.bodybuilding.com, http://www.shape.com, http://www.verywellfit.com

Top 10 Stretching Exercises

Stretching is very important for muscle recovery, it have many benefits to health.

1.Standing Hamstring Stretch

Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
Bend your knees and roll up when you’re done.

2.HIP FLEXOR STRETCH

Hip Flexor Stretch - Flexibility Exercises

Focus – Hips, quads, hamstrings and glutes

Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.
With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.

3.Lying Hip Stretch

My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.

4.Low Lunge

Benefits:

Improves flexibility in hips and quadriceps
Releases the psoas, which is part of a group of muscles called the hip flexors. Tightness of the psoas can result in lower back pain by compressing the lumbar discs

How to do it: Come onto both knees and step your right foot forward. Make sure to keep your right knee over your heel and your left knee directly under your hip. Reach your left hand up toward the ceiling. Make sure to keep both hips facing forward and glutes engaged. Take deep breaths the entire time.

5.Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. “Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.” Since the piriformis crosses over the sciatic nerve, “if it is tight, it can result in sciatic nerve irritation,” Cyrelson says. “Stretching this muscle can prevent potential future sciatica, or help treat it.”

Sit on the floor with both legs extended in front of you.
Cross your right leg over your left, and place your right foot flat on the floor.
Place your right hand on the floor behind your body.
Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

Stretches hips, back, glutes

6.NECK STRETCH

Focus – Neck

In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.

7.Lying Quad Stretch

Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.

8.Lying Spinal Twist

5 OF 6ALL PHOTOS

Benefits:

Lengthens and realigns the spine
Increases flexibility in the hips and low back
Stimulates the digestive system

How to do it: Lie on your back and bring both knees in toward your chest. Bring your hands out to your sides and draw your knees up and over to your left side. Keeping your shoulder blades on the ground, rest your knees on top of one another. Take deep breaths the entire time. When changing sides (after holding for 30 seconds), make sure to use your core muscles to bring your legs back to center.

9.Posterior Capsular Stretch

6 OF 6ALL PHOTOS

Benefits:

Reduce the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule
Improve range of motion in the shoulder (improvement in sports with a throwing or swinging motion)

How to do it: Lie on your right side with knees bent. Bring your right arm to a 90-degree position out from your body. Use your top arm to slowly draw your right hand toward the floor. Make sure to apply a small amount of pressure to the arm, do not force range of motion. It’s common to roll backward onto the shoulder blade, so make sure you stay directly on the shoulder. Take deep breaths the entire time. Repeat on the other side.

10.90/90 Stretch

This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, “so you’re hitting both movements of the hip at once,” Atkins says. It’s a good option for people who have extremely tight hip flexors, she adds. “The front thigh is safely on the ground in a position that doesn’t cause too much stress.”

Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.

Stretches hips

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