A flex-workout may sound like a good idea, but not everyone likes it.
In fact, the majority of Australians don’t actually get the most out of the sessions, a recent survey found.
But if you’ve got some time and want to do a few flex-friendly activities, here are a few tips to make your flex-times even more enjoyable.1.
Sit in your flex positionThe flex-sit position is an effective way to sit for a few minutes in front of a computer or screen.
With the right posture, your shoulders, back and thighs will all be straight.
With this posture, you’re not bending over and stretching your back muscles, and your hands won’t be moving over your shoulders.
It also helps to stretch the muscles around your back and neck, which can help you feel more relaxed and relaxed, too.2.
Sit down with your back to a wallYou can sit on a flat surface like a desk, but you’ll also benefit from having your back against a wall.
This helps to help reduce stress on the back muscles and help you focus on the task at hand.3.
Stretch your shoulders You’re not going to have as much time on your hands as a seated flex-session would allow, so stretching the muscles at your shoulders can help to relieve stress.4.
Sit and move with your feet and kneesYou’ll find flex-based exercises to help you stretch your back, knees and ankles, but these aren’t as intense as regular exercises like crunches or sit-ups.
Instead, you can focus on working the muscles on your hips and lower back, and the soles of your feet.5.
Work your glutesYou can use a regular flex-and-reach, or flex-only, exercise, but a flex-movement exercise can also help to get your core and core muscles engaged.
These types of exercises can also be done standing, and can be done at a more moderate intensity.6.
Find something fun to doA good time to do flex-fitness is when you’re relaxing, having fun and stretching, says Julie Kelleher, a personal trainer and health and fitness coach based in Perth.
For more information, check out ABC Fit for Everyone.7.
Work on a flexercise routineThe first thing you need is a good workout routine.
Julie Kleery suggests working on a few exercises to build up your strength and endurance.
She also recommends trying flex-specific exercises to see if you’re able to develop a stronger back, or perform some other flex-type activity to help your body adapt to the movement.
She suggests doing push-ups, sit-up jumps and sit-down lunges, and performing some form of flex-like movement to work on your flexibility and flexibility-related muscles.8.
Work out with a partnerThis may sound counterintuitive, but there’s no harm in working with a flexy friend to work out with.
Julie says you could work out alone, and even if you work out in a group, you may not find that you need as much flexibility or coordination as if you did it alone.
“If you’re doing it with a friend, there’s a bit of overlap between your movements and your friends movements, and it can be a bit more challenging to have that kind of co-ordinated flow of movement,” she says.9.
Try the ‘sneak peak’ modeIf you’ve always wanted to flex your back for a stretch, but haven’t tried it, here’s a sneaky-peek method for getting the most from a few sessions.
Julie suggests starting with a few stretches in a seated position, then performing a flex exercise at the end.
“As you get more relaxed, you might get a little bit of a soreness,” she explains.
This is because you’re holding your body up against the wall and flexing your muscles to help relax the back.
You can then work on flexing the muscles in your back with flex exercises, or just keep the muscles relaxed with some stretches.10.
Play with your legsThe best way to flex the back is to work in your heels and knees.
You could use the ‘push-up’ or ‘leg raise’ exercises, but if you do this too often, you’ll eventually start to get injured, says Julia Rimmer, a fitness coach and owner of Stiff Leg Fitness in Sydney.
“When you get into a pattern of pushing your heels in and pushing your knees out, you start to injure yourself,” she adds.
The best way, she says, is to do push-up exercises and then work the muscles that control the movement, while focusing on flexibility.11.
Relax and get a massageWhen you’re tired, or if you have a cold or are sore, you could do some stretches and get some massage, says Victoria Rimmer.
“If you can relax, it can give you a boost,” she advises. You’ll