Tone and Sculpt Your Entire Body With These 5 Moves

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Wellness is an umbrella term — it looks and feels different to each individual person. Despite the fact that I just named five exercises I attempt to partake in weekly — life gets busy! — I really try to branch out of my usual workouts, due to both the need for a challenge and a general interest in looking for new ways to move my body. What are my most recent exercise acquisitions? Breakdancing, hot yoga, and, well, getting TORCH’D. Goop booked us with celebrity trainer, Isaac Boots, to add the last workout to that list.

Boots has a long roster of celeb clients: Vanessa Hudgens, Kelly Ripa, Jessica Chastain, Gwenyth Paltrow (of course!) and more. I’ve always been a bit envious of how the celebrities of today are able to build at-home gyms and call for private sessions in a flash. Yet, beyond the affordability aspect, I’ve been more curious on how they become so fit — diet and personal chefs aside — with such busy schedules.

I found out in the Bahamas. And the workout is not as easy as it looks.

Boots first created virtual at-home sessions to teach TORCH’D classes during the pandemic, with the main premise of the workout focusing on the flow of body resistance, dance conditioning, and targeted repetition with the intention of burning fat. We — the other gal pal journalists and influencers on the trip — were set to complete two morning classes, both Saturday and Sunday. I, unfortunately, missed my connecting flight on Friday and wasn’t able to make it to the Saturday class due to a series of unfortunate travel events (let’s not rehash it, for my sake). But, after talking to the girls who were able to attend that morning session, it seems that the only thing I missed was waking up really sore on Sunday. My quads thanked me for that missed flight.

Group fitness is also something I’ve gotten used to over the years, especially when moving to LA where it's common practice, but going into workouts that I’ve never done before is intimidating. Exercising in front of others, especially when you aren’t familiar with the form of exercise, can be a particularly vulnerable activity.

Therefore, before attending the 45-minute TORCH’D session, I searched for the workouts online to study them a little. I’ll admit, I didn’t think they looked that difficult. But boy, was I absolutely proved wrong. Keep in mind that the Sunday session was outdoors, and although on a shaded rooftop with a stunning ocean view, the Bahamas was in the middle of a heat wave. I already didn’t stand a chance against my already innately sweaty and red-faced self during any form of physical movement.

Boots started the music — an upbeat, EDM like tune — to get us moving to the rhythm.

We began with small movements like arm circles and donkey kicks, pulsed for a bit, and then went ‘double time’ (AKA we picked up our speed). Those rotations would continue throughout the workout. It was during the pulsing portions of the workout where I really felt it target my biceps, triceps, and glutes. A burning sensation formed in my upper arms and legs several times, making it hard to keep going. There were a few instances when I had to take a quick break to get back into it. It was during those breaks when I noticed I wasn’t the only one taking a breather.

As I’ve grown sick of my mundane daily gym routine, I’ve noticed that having fun while I workout is a priority. Boots’ liveliness and charisma matched with his eagerness to teach really helped me get out of my own head (I have the tendency to become frustrated and want to quit during certain moves.)

I now understand now how a lot of celeb women — like Gwenyth — exercise with time constraints. Workouts like Torch'd are simple and tough, but effective at toning all the right places. While I would 10/10 recommend this class to anyone, I (and my sore muscles) definitely encourage you to take a rest day (or two) afterwards. 😉

Y2K — In Theaters December 6, 2024

Eli and Danny (Jaeden Martell and Julian Dennison) crash a New Years Eve party in 1999, and along with Laura (Rachel Zegler), their evening takes a turn for the insane when the Y2K crisis actually breaks out — and leads to full blown chaos. TLDR; this winter movie isn't your average holiday film.

Amy Adams might be a mom IRL, but I'm not aware of her turning into a dog like her character in this new movie. The movie also stars Scoot McNairy, Arleigh Patrick Snowden, and Zoë Chao.

Maria — On Netflix December 11, 2024

Get ready to be swept off your feet by Angelina Jolie as opera singer Maria Callas. In this new winter movie, Maria has retreated to the City of Love for some peace and quiet, reflecting on her glamorous, and difficult, life in the public eye.

September 5 — In Theaters December 13, 2024

During the 1972 Munich Summer Olympics, the ABC Sports broadcasting team has one job: cover the global competition. But when the Israeli athletes are taken hostage, Geoff (John Magaro), his boss Roone Arledge (Peter Sarsgaard), Marvin Bader (Ben Chaplin), and German interpreter Marianne (Leonie Benesch) have to figure out how to protect both the hostages and the public while honoring truth and ethics.

Kraven the Hunter — In Theaters December 13, 2024

Madame Web isn't the only Sony superhero movie we're getting this year! A ripped Aaron Taylor Johnson stars as Kraven in this new movie, which follows his journey to becoming the villain we love to hate, alongside Ariana DeBose, Fred Hechinger, and Russell Crowe.

We all grew up loving The Lion King, so it only makes sense that the newest generation of movie lovers gets a new installment! This winter movie (which stars Beyoncé, Aaron Pierre, John Kani, Seth Rogen, Billy Eichner, Donald Glover, and Blue Ivy Carter) tells the story of how Mufasa became king after growing up an orphan cub — and how a newfound friendship with royal heir Taka changes everything.

Age gaps are so in, and Babygirl is only going to make them hotter. CEO Romy (Nicole Kidman) risks her career and her marriage to Jacob (Antonio Banderas) when she begins a spicy affair with younger intern Samuel (Harris Dickinson).

A Complete Unknown — In Theaters December 25, 2024

Our other Christmas Day movie for 2024 is A Complete Unknown, a Bob Dylan biopic that follows the iconic artist (played by Timothée Chalamet in a role I'm convinced is scoring him an Oscar nom) as he rises to fame and moves from folk to rock. Monica Barbaro, Elle Fanning, Edward Norton, Boyd Holbrook, and Nick Offerman also star.

Wolf Man — In Theaters January 17, 2025

Just because fall is over, doesn't mean your Halloween spirit has to end too. Wolf Man is perfect for anyone who's always down to watch a scary movie, and follows Blake (Christopher Abbott) and Charlotte (Julia Garner) and their daughter Ginger (Matilda Firth), who hide inside a farmhouse after getting attacked by a mysterious animal. But it doesn't take long for Blake to begin a strange transformation of his own — and for Charlotte and Ginger to wonder if they're trapped with the worst creature of all.

Paddington in Peru — In Theaters January 17, 2025

Our favorite cuddly teddy is back for another adventure! And this time, he's trading the drizzly streets of London for Peru and the Amazon rain forest in a quest to find Aunt Lucy...so it looks like he'll be needing that raincoat after all. This new winter movie stars Hugh Bonneville, Emily Mortimer, Julie Walters, Jim Broadbent, Imelda Staunton, Carla Tous, Ben Whishaw, Olivia Colman, and Madeleine Harris. Talk about a stacked cast!

One of Them Days — In Theaters January 24, 2025

BFF's Dreux (Keke Palmer) and Alyssa (SZA) are totally unprepared to learn Alyssa's boyfriend has spent all their rent money...and to do go on a hilarious quest to keep themselves from getting evicted. But what can you do? Sometimes, it's just one of them days ;). Maude Apatow and Janelle James also star.

Flight Risk — In Theaters January 24, 2025

After The Union, Mark Walberg is back in another thriller that follows a U.S. Marshall (Michelle Dockery) bringing a witness (Topher Grace) to court after learning he was involved in criminal activity. But when she realizes the pilot (Mark) is actually a hitman — and that his mission is to assassinate the witness — it's all hands on deck.

This rom-com finds Reese Witherspoon in the middle of planning her sister's destination wedding...only to learn the venue's been double booked with the father (Will Ferrell) of a young bride (Geraldine Viswanathan). Will and Reese going toe-to-toe can only mean one thing: chaos. We've all been apart of a crazy winter wedding season (right?!) and I've never felt like Reese understood me more.

Valiant One — In Theaters January 31, 2025

This winter movie might star Netflix darlings Chase Stokes and Lana Condor but, Toto, I don't think we're in the Outer Banks anymore. The story follows a captain (Chase) trapped with his unit (and without equipment) in North Korean enemy territory — and the group's journey to safety.

Love Hurts — In Theaters February 7, 2025

Oscar winner (!!) Ke Huy Quan plays realtor Marvin Gable, who's resigned to live a quiet life in suburban Wisconsin. But when his ex partner-in-literal-crime Rose (Ariana DeBose) shows up and ropes him back into the criminal world, Marvin must come face-to-face with his past, and his murderous brother Knuckles (Daniel Wu). Argylle fans, this one's for you.

Heart Eyes — In Theaters February 7, 2025

Halloween's come early! Because nothing says romance like slasher flicks, right? In this new winter movie, a slasher (whose nickname, if you couldn't guess, is Heart Eyes) has been targeting couples on Valentine's Day for years — and when co-workers (Olivia Holt and Mason Gooding) get mistaken for a couple, it looks like they could be next. I just have one question: do they make heart sunglasses this cute?

Bridget Jones: Mad About the Boy — In Theaters February 14, 2025

Valentine's Day wouldn't be complete without a rom-com, and in 2025, we're finally getting another installment of the Bridget Jones series. This time around, our relatable heroine is a single mom four years after Mark's (Colin Firth) death, and both finds herself in constantly awkward interactions with Mr. Wallaker (Chiwetel Ejiofor) AND drawn to Roxster (Leo Woodall). What can I say? Movie goers are in their age gap romance era. The movie also stars Emma Thompson, Jim Broadbent, Isla Fisher, and Gemma Jones.

Captain America: Brave New World — In Theaters February 14, 2025

Now THIS is the Valentine's Day movie I've been waiting for! After the death of Steve Rogers (Chris Evans), Sam Wilson (Anthony Mackie) has taken up the mantle of Captain America — and ends up in the middle of a worldwide incident. (As if The Falcon and the Winter Soldier wasn't enough). Now Sam, along with Joaquin Torres (Danny Ramirez), has to get to the bottom of the mystery before the incident becomes a crisis.

The Unbreakable Boy — In Theaters February 21, 2025

Get your tissues ready because this winter movie is going to be a tear-jerker. Inspired by a true story, the film revolves around a boy with autism and brittle bone disease (osteogenesis imperfecta), his joy, and just how beautiful he makes the world around him. Meghann Fahy and Zachary Levi star as his parents, which is just another reason to add this to your watchlist!

Last Breath — In Theaters February 28, 2025

Barbie and Shang-Chi fans get excited, because Simu Liu is coming to our screens again! (It's me, I'm fans). In Last Breath, based on the 2019 documentary, Duncan Allcock (Woody Harrelson) and David Yuasa (Simu) must rescue Chris Lemons (Finn Cole) when he becomes untethered 100 meters underwater. In case you're wondering, that's 328 miles. I'll be swimming in the shallow end from now on.