12 Stretching: Resistance band & floor mat

To do this workout, you will need a resistance band and a mat – the thicker it is, the more comfortable you’ll be during the stretches.

1 Make sure your arms are as straight as possible and bring them up so that they’re in line with your shoulders. You should feel a nice stretch in your upper back and chest.

2 Next keep one leg bent and on the floor while you lift your opposite leg as high as you can. Don’t forget to breathe during this exercise!

3 Now straighten both legs and make sure to hold for 30 seconds.

4 Return to a kneeling position. With one arm, reach up toward the ceiling as high as you can.

5 Then with the other arm, reach down toward the floor as far as is comfortable. Also be sure to keep your abs engaged throughout this stretch.

6 Repeat this stretch on both sides 5 times each.

7 When you’re ready, lower yourself back down into a kneeling position and rest your chest against your thighs for about 30 seconds.

8 Then roll back until your hips are resting on your heels. Bring one knee up so your foot is flat against your inner thigh and only rest the other leg on the floor.

9 Finally, lower both legs down to the floor with a straight back. You should feel this stretch in your glutes and core muscles.

10 Repeat this exercise 5 times on each leg.

11 When you’re ready, lower yourself down onto your forearms and rest for about 30 seconds.

12 Last stretch! Extend one leg out in front of you with the opposite arm reaching up toward the ceiling (or as far as is comfortable). Repeat this stretch on both sides 5 times each.