How to Become More Agile and Flexible in 2 Weeks

Co-authored by Joel Giffin, PT, DPT, CHT

Last Updated: March 12, 2023 References

Have you ever wanted to be more agile, or impress your friends with your cool skills? These tips will help you achieve your goal, but note you can't get flexible overnight - but by doing these tips every day you will become more flexible over time.

Steps

1
Stretch your body. When you wake up, stretch your body. Shake your legs and arms and jump once or twice so you can fully wake up about 10-15 minutes later.
2
Eat a good breakfast. Before you start training, be sure to eat a healthy breakfast to get a good start to the day.^{[1]
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3
Be active. Don't lay around. Do something instead of watching TV, playing on your computer or phone. Do something productive. Take a jog, go on a bike ride, or even ride the elliptical or treadmill. Do something to get your muscles loose and blood pumping.
4
Work on your muscles. Start stretching with your arms. Pull your arms across your chest for 10 seconds, over you head, and back down, then rest for 15 seconds.^{[2]
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5
Try out various exercises to find what works best for you. For the back, lay down and cross one leg over another without moving your back to the side for about 30 seconds.^{[3]
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6
Tone your legs. Pull your legs up to your butt, with your hands and keep for 15 seconds. If you can't balance well hold on to a couch or chair.^{[4]
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7
Be disciplined. Do these on a daily basis. Try to schedule it in the morning where there is appropriate ventilation. If you can't, then do it whenever you have can. After it, try and go a step further. Exert a little more as the body gets used to a routine and stops responding to a single routine. Try splits, leg extensions or anything you know will help you.^{[5]
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Community Q&A

Question

Can fat people be flexible?

Community Answer

Of course! Anyone can become flexible, regardless of weight, age, or gender. Flexibility will come easier for some people than others.
Question

How long will I have to do this routine until I can touch my toes or do the splits?

Community Answer

It will depend how often you stretch, how long you stretch, and how flexible you already are. For most people, however, being able to touch their toes will take about a week, and being able to do the splits will take about a month or more.
Question

I want to be a dancer and do ballet and contemporary but I can't do the splits or extend my leg in the way high dancers do. Does it just take training or am I just not destined to be a dancer?

Community Answer

It takes time, stretching and patience to get flexible enough to extend the leg and do the splits. Every ballerina or dancer has to do these things in order to get flexible. Just keep stretching and aim for your goals and you'll be able to lift you leg sooner or later. See further How to Do a Split.