Stretching and Pilates are what you need to get a flexible and toned-up body. You can practice the exercises I offer you either as a routine by itself or at the end of your sports or gym session.
Too often, too many people skip or ignore stretching exercises, or do them incorrectly, risking to hurt themselves. Following my advices and practicing constantly will let you obtain the results you desire.
Always keep in mind that your body speaks to you: keep the positions you feel at ease in, avoiding feeling pain and paying attention to the alignments I suggest you!