I like to call flexibility training the ugly stepsister of the exercise world because everyone seems to overlook it until it's too late. Eventually you strain or sprain something or you're so stiff from step class that you want to cry. I teach yoga and Pilates, and my favorite party trick is bringing my left heel over my head and feeding myself a little snack between my toes. I know, I know, it grosses out my husband, too. For many people, however, stretching does not come so easy. But being limber is not just about impressing (or horrifying) people at cocktail parties, is an essential part of being truly fit.

Three general things make up your flexibility potential:

• Age (younger folks are more flexible)
• Gender (women are typically more supple)
• Climate (Muscles are far more pliant in warmer temperatures)

Below are the five stretches everybody can practice a few times a week. Do them after any other workout, and you'll soothe all of your major muscle groups in less than 10 minutes. I'd also like to give a shout-out to the practice of yoga. Since 15 million or so people began practicing yoga in the last decade, flexibility training has finally become as important to fitness as cardiovascular training and strength training. Yoga is the ultimate, full-body stretch, for sure, and some studies show that stretching makes your body much stronger, too.

Ah, Pilates. The fitness system developed by trainer and gymnast Joseph Pilates focuses on controlling the core muscles to build strength and develop alignment and posture. Well, it isn't just limited to exercises done on a padded mat.

Here's the deal: the Pilates reformer is a machine used for an alternative to the typical Pilates mat workout. With the Pilates reformer, you can exercise standing up, sitting, kneeling or lying down. The contraption is essentially a sliding bed/platform with foam shoulder blocks, an adjustable headrest, straps/ropes, gear systems/break, springs/cords and a non-slip adjustable foot bar.

The reformer has a sliding platform with springs on one end that moves when you pull on the ropes or push off from the footbar. Instead of weights used in a typical Pilates workout, the springs are used for resistance. As for the swivel pulleys, since you can pull the ropes in any direction, you're able to alter the angles of resistance. Caps on the non-slip frame keep the frame in place while you're exercising and the adjustable headrest helps keep your movements smooth and elongated. On average, a brand new Pilates reformer may cost about $1,000 to $3,400.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

Lower back pain is a common complaint among adults -- but the good news is staying active can help. This week on AOL Health, we cover which exercises can help reduce lower back pain.

You've probably heard it from us before, but your (good) diet and exercise habits are keeping you young. Knowing the healthier answer to something as simple as "Soup or salad?" could add two years to your life. Continue reading to learn how to had 22 young years to your life.

Avoiding the scale, lifting weights and flossing are just a few of the health mistakes smart women make. Read all 14 -- and why they matter in the long run -- at AOL Health.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

Many of the foods that are good for your waist are also good for your body, looks and brain. Check out how to maximize these healthy foods from AOL Health's "Beauty Diet."

Dining out when you have diabetes doesn't have to be a disaster. Our restaurant guide will help you make smart food choices -- without sacrificing fun social eating.

Learn what moves to do -- and when to do them -- to get a better night's sleep in this photo slideshow of falling asleep tricks that actually work!

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

Listen up, men: Your physical fitness affects your bedroom fitness, so we want you in tip-top shape. Check out these exercises for better sex from AOL Health. (Note: Ladies, these are just for guys.)

Shocking, but true fact -- toilet cleaner and potato chips have the same ingredient and bread and acne cream have the same ingredient, and these aren't the only odd couples. AOL Health investigates this week in "What's really in our food?"

Whether you suffer from first-date-jitter odors or post-workout stench, we've got fixes for your most embarrassing smells.

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On the lookout for a new exercise routine? Did you know that doing exercises that target your glutes for just five to 10 minutes can help you burn up to 50 to 100 calories? Check out these four moves from AOL Health, designed to target and tone your butt. But first, read these tips to help you enhance any exercise to give your backside more of a workout.

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Any serious gym rat or outdoorsy fitness guru knows that working out is not just good for your figure and physical health -- it can provide a wealth of mental health benefits as well. This week on AOL Health, we review a slew of recent studies that indicate the impact a wide range of activities -- from house work to dancing -- have on brain power, stress levels, quality of sleep, social skills and more. One interesting find? Regular physical activity might be just as effective, or more effective, as anti-depressants, depending on the severity of your mental problems, according to a series of studies conducted at Duke University. Learn more about exercising to improve your mental health.

Try these three moves to burn calories, build strength and trade saddlebags for strong sexy thighs!

Xercuffs can be found here.

For more innovative training videos, visit Fitzness.com.

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Some women may think exercise is boring. If only they knew some core strengthening moves have the possibility of leading to an orgasm.

Sounds like a myth, doesn't it? But Women's Health has quotes from a number of women who swear that they've experienced the elusive "coregasm." Since these women have nobody to please but themselves, I think it's safe to say they're not faking it. And experts agree that it's possible.

Ladies, we can't all pull off multiples and we may not all be capable of coregasms, either. But if you want to give it a try, Women's Health has a series of moves that have worked for other women. At the very least, you'll be strengthening your core. At best, you'll finish your workout with a smile on your face.

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She's done the modeling thing. She's done the professional volleyball player thing. She's done the drop-dead-gorgeous thing. She's done the marry-a-totally-hot-man thing. Yeah. Gabrielle Reece has got a lot going for her. So it's probably not that big of a surprise to learn that Gabby stayed fit during both of her pregnancies. But it wasn't without some effort on her part.

She has a DVD series called Gabrielle Reece Fit & Healthy Prenatal Workouts. You can get a sneak peek of some of the moves on FitPregnancy. The moves for moms-to-be are suitable through the second trimester. Oh, and don't worry. Though the moves probably are challenging while pregnant, Gabby doesn't lead you through any crazy bump-set-spike action. The program is designed for those with a low to moderate fitness level.

As fit and gorgeous as Gabby and her husband, Laird Hamilton, are, we expect her kids will follow in their parents' athletic footsteps. Check out the gallery for other famous couples that have us on baby watch.

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Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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The weather outside might be frightful, but bikini season is lurking mere months from now. I know, I know ... it seems crazy to think about wearing bikinis when it's December. (Unless you live in Hawaii, in which case, I'm jealous and I would love to come visit.) But if you make the strides to get your body in bikini shape now, you'll be smoking hot come summer.

Shape magazine has a five-month Bikini Body Countdown program that's sure to get you looking great in your itsy-bitsy, teeny-weeny suit. Shape provides instructions, videos and a list of gear that you'll need for each month. It's not too soon -- so check it out now.

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When it comes to strength training, I tend to make my moves relatively slow, controlled, and deliberate. But according to a post on Women's Health, there can be benefits to adding a little speed when you're doing crunches.

A recent study on the subject was published in The Journal of Strength and Conditioning Research. The lead researcher of the study says that fast crunches -- where the up and down movement is completed in one second -- make your external obliques do some of the work.

If you want to try some fast crunches, think of it like interval training for your core. Do your regular ab workout -- at a regular speed -- and add a few fast crunches for good measure.

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