See More: Waist Exercises

Seated Back Twist:

Sit with your legs stretched out. Now bend your right leg and bring it over the left leg. Keep your elbow in front of your knee. Inhale as your body stays still. Breathe out as you twist your body and look over right shoulder. Hold for a few seconds and repeat to the other side.

The Bound Angle:

Sit down and bend your knees in such a way that you will bring the soles of your feet together. Keep your body straight. Inhale and bring your chest upwards. Exhale and hinge forward. As you do this, place your palms on the ground. Hold for 5 seconds and then repeat 10 times.

The Cat Stretch:

To do the cat stretch, go down on your knees like a four legged animal. Now bend your head. As you do this, you should pull your torso slightly backwards so that it creates a small hump. Breathe in and out for a few seconds and repeat 5 times.

Hamstring Stretches:

For hamstring stretches, sit on the mat with your legs extended out. Now extend both your arms straight out and try to make it touch your finger tips. Hold for 10 seconds and repeat. This makes one rep. You must finish 10 reps before you move on to the final exercise.

See More: Isometric Exercises For Neck

Quad Stretches:

To do quad stretches, stand up straight and stand on one leg. Take both your hands behind the back and hold your toes. Try to feel a stretch there. Hold for five seconds and come back to the first position. Repeat 10 times.

There are many types of stretches as said above to improve body flexibility but which have to do with help of the trainer to get the best result with avoiding common risks.