Continue rocking for 30 seconds, then sit back into the stretch and hold for another 30 seconds. Rock back and forth gently, pushing your hips and butt back toward your feet. Place your forearms on the floor with your elbows directly under your shoulders, and spread your knees as wide as you comfortably can, he says. How to Do It: Get into an all-fours position. “It’s good for any position where you’ll need to spread your legs, be on all fours, or straddle another person, so that covers a lot of ground.” “This stretch is actually quite versatile,” says New York City–based personal trainer Anthony Nehra. Frog Stretchīest For: Pretty much every sex position. Why It Works: “It encourages arm and shoulder stability for you but will also provide a new range of motion for your hips the more you practice it,” Lowell says.īonus Sex Tip! “Feel free to try a modification of it by slightly tilting your pelvis up and down with your partner the next time you’re in doggy style to rock his world,” she says. “It’s a great way to start the morning and can be done in bed or on the floor,” she says. How Often: Do 10 reps of cat/cow per day. Then, in cow, tilt your pelvis up to try to get that perineum up to the ceiling.” “In cat, you want to tilt your pelvis down as you round your back, so your perineum is pointing to the floor. “When doing this move, consider your perineum your guide,” Lowell says. Still on your hands and knees, transition to an arched back, face tilting up, and “push that booty out and up as far as possible,” she says. Then extend to the “cow,” which is the opposite position. That’s the Halloween-silhouette “cat” part of the stretch. How to Do It: On your hands and knees, round your shoulders down and your back up toward the ceiling while pushing through your arms your chin should tilt down, says Long Beach–based personal trainer Andrea Lowell.
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