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Try to work up to a 2 minute hold on a low plank.  Start by holding 30 seconds, core tight and relax your breathing. 

You should try to hold a static stretch for at least 30 seconds or you can do a dynamic stretch (moving through a range of motion).  Elongate the leg and (dorsi-flex) pull your toes up towards you to enhance the hamstring stretch.

Eat a colorful diet, full of fresh fruits and vegetables and drink plenty of water.  Move... Just Move, do exercises at any time ~ 5 - 10 minutes of dancing in your living room or a simple walk around the block can add up to positive health benefits!