As you reach age 40, your muscles become less flexible, so they need to be stretched longer. Age 40 and under: Hold stretches for 60 seconds. Age 40+: Hold stretches for 90 seconds (30 seconds longer).
Exercise in order because smaller muscles will fatigue before your larger muscle group.
To increase your range of motion, do sit-ups to strengthen your core. Your abdominals will work harder and longer.
If you workout in the evening, shop for exercise shoes late in the day. By the end of the day, your feet are larger. Purchase shoes, that give you 1/2 inch of space in front of your longest toe for your maximum workout comfort.
To get better calf muscles, perform both seated and standing calf raises.
Would you want your abs to work harder? While at the top of your crunch movement, exhale forcefully.