Taz Falconer shares a few short videos with some incredible exercises that you can add to your core workouts and stretching routines to really make the most of them. If you have any sort of doubt, be sure to take a look at her Instagram to see just how amazing she is!

 

 

Middle split stretch with resistance

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Middle split stretch with resistance, save for later 📲: 1. Middle split beats 2. Engage adductors and do pulses 3. Press down on legs with hands and resist against hands 4. Relax adductors and pull legs down 5. Repeat beats

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Jan 27, 2019 at 1:43am PST

Try this one for core stability and pelvic floor activation

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Try this one for core stability & pelvic floor activation, save it for later. Equipment: Pilaties ball Technique: Stabilize the core and try to keep the ball from moving side to side. (Its harder than it looks 😉)

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Dec 18, 2018 at 10:50pm PST

Slow and controlled stability work: Grab a glider, towel or even socks 😉Try this one after compound leg training! 

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Save it for later📲Slow and controlled stability work: Grab a glider, towel or even socks 😉Try this one after compound leg training! 😘

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Jan 15, 2019 at 10:00pm PST

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Do you know that nature improves creativity? I’ve always felt like nature and even having plants in my personal environment help me to think more creatively, and research shows that it’s true! It helps develop abstract thinking, the initial phase of creative problem solving and helps you to focus more attention on the problem/ idea at hand. ☘️🌲🌱🍃🌾 I also know that from a design perspective, high ceilings in a building help people to “think bigger”, so imagine what no ceiling does 😊 #GetOutSide #wisdomandwellness

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Jan 14, 2019 at 2:00am PST

To strengthen and deepen your Bridge/Wheel pose

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To strengthen & deepen your Bridge/Wheel pose. 📥 hit save 1. Hands under the shoulders, push up into bridge using power in the arms and legs. Tuck your chin when rolling down. 2. Walk the hands further and straighten into the knees, to increase back flexibility 3. Bend knees and drop the hips for additional back flexibility. 4. Tuck the chin and roll down, grab your knees to neutralize the spine

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Dec 24, 2018 at 11:21pm PST

Plank amplification 

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Plank amplification 8 x mountain climbers (touch elbow) 8 x micro rolls Repeat x 3🔥🔥🔥 Foam roller inspo via @kinetic_balance

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Nov 8, 2018 at 12:52am PST

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📍Silo District Cape Town

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Nov 3, 2018 at 11:23pm PDT

Dynamic Hamstring and Hip flexor flexibility training

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Dynamic Hamstring + Hip flexor flexibility training. Make sure you are warm for this one! ✌🏽💋#wisdomandwellness

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Oct 24, 2018 at 12:47am PDT

Over split stretching (advanced)

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Over split stretching (advanced): This is the next step once you are flat in your splits on the floor, it’s also a great way to get flat in your splits if you are almost there as it allows you extra space. All you have to do is elevate your front foot, you can start as low as a yoga block and work your way up. Tips: 🌸 keep your hips square 🌸 try get your hands flat on the floor 🌸 lean forward for more hamstring 🌸 back for hip flexor 🌸 Be gentle and listen to your body on this one.

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Oct 17, 2018 at 12:32am PDT

Hip flexor – Quad – Glute stretch

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Hip flexor – Quad – Glute stretch 💙 Come stretch and train with me @fibo_africa this October swipe ➡️ for more details! #fiboafrica18 #wisdomandwellness #wiseandwell

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Sep 7, 2018 at 1:08am PDT

Hamstring + Hip flexor + standing split Stretch

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Hamstring + Hip flexor + standing split Stretch. Come train with me and other awesome trainers @fibo_africa coming up in October #fiboafrica18 #wisdomandwellness

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Aug 31, 2018 at 12:00am PDT

Try this for increased spine mobility

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Try this for increased spine mobility. Think of articulating through each vertebra in the flexion and hyperextention and reach your underneath arm as far as possible when doing the final rotation. Your back will feel amazing afterwards 💛#wiseandwell #fiboafrica18

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Jul 26, 2018 at 7:50am PDT

stretch flow

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stretch flow @virginactivecollection

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Jul 16, 2018 at 2:51am PDT

Active and Resistance Stretch

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Active + Resistance Stretch: Do this stretch at the end of a workout when you are warm. After flexed foot pull, try to push your leg away from your body and resist with the arms, then release the resistance and pull again. #wisdomandwellness

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Aug 2, 2018 at 4:43am PDT

Abs Tip: knee to elbow contact

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Abs ⛏⛏⛏ Tip: knee to elbow contact

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Aug 7, 2018 at 3:31am PDT

Try this: Complete 3 rounds

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Try this: Complete 3 rounds. You can always use towels or paper plates if you don’t have gliders! Let me know how it goes 😘 focus on keeping shoulders above wrists and hips level #absworkout #coreworkout

A post shared by Taz Falconer | Flexy Fitness (@wisdomandwellness) on Apr 14, 2018 at 3:35am PDT

 

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