38 | Get fit for free Flexibility | 39

Eight-week flexibility plan This soothing stretching and flexing plan is great for building suppleness,
improving posture and reducing your stress levels. For all-round fitness,
intersperse your flexibility sessions with regular cardio workouts

Before you begin

There’s no need for a warm-up with
these sessions, although it’s best to
do them in a warm room with warm,
comfortable clothing (barefoot is
best). Make sure there is plenty
of space above and around you
before starting.

WEEK ONE
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
5-10 mins of 5-10 mins 20 min walk 20 mins 5-10 mins of 20 min walk 3 reps of the 10 mins of 20 min walk 10 mins of 20 mins 10 mins of chair 25 min walk
pelvic tilt, of knee float, of silent chair pose and plank (hold parallel lunge, knee float, of silent pose, pelvic

WEEK TWO
pelvic bridge lazy angel and relaxation child’s pose for 10 secs) pelvic tilt lazy angel and relaxation; bridge and
and knee float downward dog and stretching and pelvic downward dog 2 x 1 min of parallel lunge
bridge child’s pose

Day 7
3 reps of the plank
(hold for 15 secs)

WEEK THREE
Day 1
3 reps of pelvic tilt, pelvic
bridge, knee float and lazy
angel; 1 min of child’s pose

Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2
4 reps of chair 30 min walk 8 reps of pelvic 20 mins 30 min walk 8 reps of pelvic 3 reps of the 25 min walk 3 reps of knee 20 mins of 3 reps of 25 min walk
pose (hold tilt; 3 reps of of silent tilt; 3 reps of plank (hold float, downward silent relaxation; downward
WEEK FOUR

for 20 secs), pelvic bridge relaxation; pelvic bridge for 20 secs) dog and chair 5 reps of pelvic dog, parallel
knee float, (hold for 30 6 reps of pelvic (hold for 30 pose; 1 min tilt; 90 secs of lunge and chair
downward secs); 4 reps tilt; 2 mins of secs); 4 reps of child’s pose child’s pose pose; 1 min
dog (hold for of knee float, child’s pose of knee float, of child’s pose

ILLUSTRATION: JAMIE CULLEN

45 secs) and lazy angel and lazy angel and
parallel lunge parallel lunge parallel lunge
(hold for 30 (hold for 20 (hold for 20
secs); 90 secs secs); 90 secs secs); 90 secs
of child’s pose of child’s pose of child’s pose

Day 7
3 reps of the plank
(hold for 30 secs)
40 | Get fit for free Flexibility | 41

Day 3 Day 4 Day 5 Day 6 Day 7

30 mins of silent relaxation; AM: 10 mins 30 min walk 4 reps chair 3 reps of the
WEEK EIGHT
2 x 90 secs of child’s pose pelvic tilt, knee pose (hold plank (hold Day 1
float, child’s for 45 secs), for 1 min) AM: 10 mins pelvic tilt, knee
pose. PM: 8 knee float, float, child’s pose. PM: 8 reps
reps pelvic tilt; downward dog pelvic tilt; 4 reps bridge (hold
4 reps bridge (hold for 1 min) for 1 min), knee float, lazy
(hold 50 secs), and parallel angel; 3 reps parallel lunge
Day 2 knee float, lazy lunge (hold for (1 min); 2 x 1 min child’s pose
30-40 min walk angel; 3 reps 1 min); 2 x 1 min
parallel lunge of child’s pose Day 2
(40 secs); 90 30 min walk
secs child’s pose

Day 1
AM: 10 mins pelvic tilt, knee
float, child’s pose. PM: 8 reps Day 3
pelvic tilt; 4 reps bridge (50 30 mins of silent relaxation;
secs), knee float, lazy angel; 8 reps of pelvic tilt; 2 x 1 min
3 reps parallel lunge (40 secs); of child’s pose
90 secs of child’s pose

WEEK FIVE WEEK SEVEN

Day 1 Day 7 Day 4
8 reps of pelvic tilt; 4 reps 3 reps of the plank AM: 10 mins pelvic tilt, knee
of pelvic bridge (hold for (hold for 50 seconds) float, child’s pose. PM: 8 reps
45 secs) and parallel lunge pelvic tilt; 4 reps bridge (hold
(hold for 30 secs); 5 reps of for 1 min), knee float, lazy
knee float and lazy angel; angel; 3 reps parallel lunge
2 x 90 secs of child’s pose (1 min); 2 x 1 min of child’s pose

Day 2 Day 6 Day 5

30 min walk 4 reps of chair pose (hold 30 30 min walk
secs), knee float, downward
dog (hold 50 secs) and
parallel lunge (hold 45 secs);
90 secs of child’s pose

Day 3 Day 5 Day 6

30 mins of silent relaxation; 30 min walk 5 reps of chair pose (hold for
8 reps of pelvic tilt and 2 x 90 45 secs); 6 reps of knee float;
secs of child’s pose 5 reps of downward dog (hold
for 45 secs); 5 reps of parallel
lunge (hold for 45 secs);
2 x 1 min of child’s pose
Day 4 Day 4 Day 7
8 reps of pelvic tilt; 4 reps AM: 10 mins pelvic tilt, knee 3 reps of the plank
of pelvic bridge (hold for 45 float, child’s pose. PM: 6 reps (hold for at least 1 min)
secs) and parallel lunge (hold pelvic tilt; 4 reps bridge (hold
for 30 secs); 5 reps of knee 45 secs), knee float, lazy angel;
float and lazy angel; 2 x 90 3 reps parallel lunge (hold 30
secs of child’s pose secs); 90 secs child’s pose
Day 5 Day 6 Day 7 Day 1 Day 2 Day 3
30 min walk 4 reps of chair 3 reps of the AM: 10 mins of 30-40 min walk 30 mins
pose (hold for plank (hold pelvic tilt, knee of silent
30 secs), knee for 40 secs) float, child’s relaxation;
WEEK SIX

float, downward pose. PM: 6 reps 2 x 90 secs

dog (hold for pelvic tilt; 4 reps of child’s pose
50 secs) and bridge (45 secs),

ILLUSTRATION: JAMIE CULLEN

parallel lunge knee float, lazy
(hold for 45 angel; 3 reps
secs); 90 secs lunge (hold 30
of child’s pose secs); 90 secs
of child’s pose