If you want a specific result you would have to train your body to achieve that result. It might be flexibility of might be muscle building. Outcome you would see only by progression in daily activity or training. without progression you can’t achieve your goals.
The most important factor during training to achieve any fitness goal is nutrition’s, sleep and water. Add little tough exercise every day which challenge your body so you will able to achieve your goals earlier. Some of the basic progression is increasing weights, changing in tempo or balance in unstable surface.