Is there any more readily available source of fitness wisdom than Instagram? Poke around for a few minutes and you’ll find a never-ending stream of athletes and trainers, only too happy to divulge the secrets of their physical fitness journey.

We’ve rounded up some of the most helpful moves (and gratifying physical forms) to be found. Thanks for sharing your workout regimen with the world, trainers of Instagram!

1. Start with stretches

https://www.instagram.com/p/Bdq6ZsmnJU6/?taken-by=curtiswilliams17

Ahhh yes, feel your muscles elongate with every stretch. Grab your shoulder and slide it further until it burns. You are like a cat in a shaft of sunlight, extending further and further, limbering each sinew until you are ready to switch arms.

2. Activate your recovery

https://www.instagram.com/p/BeGf_HMn8m6/?taken-by=thebenbooker

Let your body rebuild. Here’s Ben demonstrating active recovery on a rowing machine while an associate works out in the background.

Related: 8 hot Instagram studs share their best fitness tips to help you build muscle

3. Bear with it

https://www.instagram.com/p/BdVokaXlqF9/?taken-by=getfitwithgiddy

This is the bear crawl move, not to be confused with crawls to bear bars. Don’t forget to breathe while you do this one, because it is required.

4. Fold yourself up

https://www.instagram.com/p/Bdj_gGrFwcS/?taken-by=therock

While your muscles are trying to get big, you might want to get small. Here’s star of mat and screen, the Rock himself, folding himself into a compact shape prior to shipping. Remember to glower.

5. Toy soldier dance

https://www.instagram.com/p/Bdsuuu9FCo6/?taken-by=bjgaddour

Sure it looks goofy, but this slow-motion marching is great for all the little fibers and sacks of goo that make up a human body, particularly around the crunchy bone parts. If it helps, have a friend play a little tooting song on a flute to keep time.

6. Proprioception

https://www.instagram.com/p/BdVYMEpgnSg/?taken-by=jaycardiello

At some point, your athletic prowess will be put to the test on a mattress. So what better place to do a little home workout than the bedroom, especially when you are on the road?

7. Flexibility

https://www.instagram.com/p/BaJlkJ6H_xq/?taken-by=dylanwerneryoga

Learn the art of balance, flexibility, and poise. The crowd will go wild.

8. Never stop moving

https://www.instagram.com/p/BZ1VWVBAt8y/?taken-by=shaunt

Here’s a rapid-fire stomping maneuver to keep the blood pumping. Don’t be afraid to look a little silly — as long as you’re moving, you’re exercising. Every motion is a workout, so make the most of it.

9. Think about what you’re lifting

https://www.instagram.com/p/BSzQjg9gmce/?hl=en&taken-by=ysl_one

Dig deep. Don’t just lift barbells because they’re there. Be mindful and concentrate on every piece of workout equipment you touch. Get to know them, understand what they do, why you lift them, and what you must give back.

10. Handstand & happiness

https://www.instagram.com/p/BeDys8RHJvZ/?taken-by=rix.official

The back of your body will thank you, or at least experience a searing muscular burn, when you hold yourself upside-down on rails. The hollowback handstand concentrates tension around your back, and also heightens the tension of anyone watching you.

11. Appreciate your body

https://www.instagram.com/p/Bbcn-v9Fd4L/?taken-by=hoangfit

Sometimes it’s important to just stand back and flex and feel good about how you look. You’re doing this for you, so don’t feel shy about thank yourself for all the work you’ve put in. Now that you’ve read through all these tips, you’ve earned it.

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