38 | Get fit for free

Flexibility | 39
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

Eight-week flexibility plan

Before you begin Theres no need for a warm-up with these sessions, although its 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 5-10 mins of pelvic tilt, pelvic bridge and knee float Day 2 Day 3 5-10 mins 20 min walk of knee float, lazy angel and downward dog Day 4 20 mins of silent relaxation and stretching Day 5 5-10 mins of chair pose and childs pose Day 6 20 min walk Day 7 3 reps of the plank (hold for 10 secs) Day 1 10 mins of parallel lunge, pelvic tilt and pelvic bridge Day 2 20 min walk Day 3 10 mins of knee float, lazy angel and downward dog Day 4 20 mins of silent relaxation; 2 x 1 min of childs pose Day 5 10 mins of chair pose, pelvic bridge and parallel lunge Day 6 25 min walk

WEEK TWO

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 childs pose

Day 7 3 reps of the plank (hold for 30 secs)

ILLUSTRATION: JAMIE CULLEN

Day 6 4 reps of chair pose (hold for 20 secs), knee float, downward dog (hold for 45 secs) and parallel lunge (hold for 30 secs); 90 secs of childs pose

Day 5 30 min walk

Day 4 8 reps of pelvic tilt; 3 reps of pelvic bridge (hold for 30 secs); 4 reps of knee float, lazy angel and parallel lunge (hold for 20 secs); 90 secs of childs pose

WEEK FOUR

Day 3 20 mins of silent relaxation; 6 reps of pelvic tilt; 2 mins of childs pose

Day 2 30 min walk

Day 1 8 reps of pelvic tilt; 3 reps of pelvic bridge (hold for 30 secs); 4 reps of knee float, lazy angel and parallel lunge (hold for 20 secs); 90 secs of childs pose

Day 7 3 reps of the plank (hold for 20 secs)

Day 6 25 min walk

Day 5 3 reps of knee float, downward dog and chair pose; 1 min of childs pose

Day 4 20 mins of silent relaxation; 5 reps of pelvic tilt; 90 secs of childs pose

Day 3 3 reps of downward dog, parallel lunge and chair pose; 1 min of childs pose

Day 2 25 min walk

40 | Get fit for free

Flexibility | 41

Day 3 30 mins of silent relaxation; 2 x 90 secs of childs pose

Day 2 30-40 min walk

Day 4 Day 5 AM: 10 mins 30 min walk pelvic tilt, knee float, childs pose. PM: 8 reps pelvic tilt; 4 reps bridge (hold 50 secs), knee float, lazy angel; 3 reps parallel lunge (40 secs); 90 secs childs pose

Day 6 4 reps chair pose (hold for 45 secs), knee float, downward dog (hold for 1 min) and parallel lunge (hold for 1 min); 2 x 1 min of childs pose

Day 7 3 reps of the plank (hold for 1 min)

WEEK EIGHT
Day 1 AM: 10 mins pelvic tilt, knee float, childs pose. PM: 8 reps pelvic tilt; 4 reps bridge (hold for 1 min), knee float, lazy angel; 3 reps parallel lunge (1 min); 2 x 1 min childs pose Day 2 30 min walk

Day 1 AM: 10 mins pelvic tilt, knee float, childs pose. PM: 8 reps pelvic tilt; 4 reps bridge (50 secs), knee float, lazy angel; 3 reps parallel lunge (40 secs); 90 secs of childs pose

Day 3 30 mins of silent relaxation; 8 reps of pelvic tilt; 2 x 1 min of childs pose

WEEK FIVE
Day 1 8 reps of pelvic tilt; 4 reps of pelvic bridge (hold for 45 secs) and parallel lunge (hold for 30 secs); 5 reps of knee float and lazy angel; 2 x 90 secs of childs pose Day 2 30 min walk

WEEK SEVEN
Day 7 3 reps of the plank (hold for 50 seconds) Day 4 AM: 10 mins pelvic tilt, knee float, childs pose. PM: 8 reps pelvic tilt; 4 reps bridge (hold for 1 min), knee float, lazy angel; 3 reps parallel lunge (1 min); 2 x 1 min of childs pose Day 5 30 min walk

Day 6 4 reps of chair pose (hold 30 secs), knee float, downward dog (hold 50 secs) and parallel lunge (hold 45 secs); 90 secs of childs pose Day 5 30 min walk

Day 3 30 mins of silent relaxation; 8 reps of pelvic tilt and 2 x 90 secs of childs pose

Day 6 5 reps of chair pose (hold for 45 secs); 6 reps of knee float; 5 reps of downward dog (hold for 45 secs); 5 reps of parallel lunge (hold for 45 secs); 2 x 1 min of childs pose Day 7 3 reps of the plank (hold for at least 1 min)

Day 4 8 reps of pelvic tilt; 4 reps of pelvic bridge (hold for 45 secs) and parallel lunge (hold for 30 secs); 5 reps of knee float and lazy angel; 2 x 90 secs of childs pose Day 5 30 min walk Day 6 4 reps of chair pose (hold for 30 secs), knee float, downward dog (hold for 50 secs) and parallel lunge (hold for 45 secs); 90 secs of childs pose Day 7 3 reps of the plank (hold for 40 secs)

Day 4 AM: 10 mins pelvic tilt, knee float, childs pose. PM: 6 reps pelvic tilt; 4 reps bridge (hold 45 secs), knee float, lazy angel; 3 reps parallel lunge (hold 30 secs); 90 secs childs pose Day 1 Day 2 AM: 10 mins of 30-40 min walk pelvic tilt, knee float, childs pose. PM: 6 reps pelvic tilt; 4 reps bridge (45 secs), knee float, lazy angel; 3 reps lunge (hold 30 secs); 90 secs of childs pose Day 3 30 mins of silent relaxation; 2 x 90 secs of childs pose

WEEK SIX

ILLUSTRATION: JAMIE CULLEN