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there are a few basic stretches involved to be gain the ability to do the splits. i can only do the front splits and at the moment im working on side splits. here is one everyday stretch for you to do at least twice a day. First, find a ledge that is up to about your waist(a window-sill is what i used!) and hold onto it with your left hand. Then, raise your right foot. Hold on to the arch of your foot coming from the inside leg. Make sure you have a tight hold of your foot! Then pull your leg upward keeping both legs straight. Do this with your left leg and continue to do this until your knee is touching your ear. This might take anywhere between 1-4mths depending on your age and how flexible you are when you first start off. Remember: only do this stretch when warmed up because if you do it when you're cold, you could pull ligaments or tendons in your legs. Do this stretch after a fast walk or if its raining, jog on the spot! Why spend money on stretching machines when you can easily use your muscles! I hope this information will help you to be able to do the splits! Im always happy to help!
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Ross1) Half Splits: kneel up and then slide your knees out to the side, lean forward and rest on your elbows. Hold this for 30-60 seconds You should feel this stretching the top parts of your leg.
2) Extended Half Splits : go into the half split position and then extend one of your legs out to the side, do this on both sides. Hold for 30-60 seconds.
3) Full Splits: Slide down into the middle splits and rest on your elbows. If you are close to getting down in the middle splits then rest forward onto you chest with your arms out in front of you. Hold this for 30-60 seconds.
4) Upside Down Splits: Lie down on the floor with your legs against the wall (You should be in an L shape against the wall) Now split your legs as far as they go and hold for 30-60 seconds.
5) Straddle Forward Fold: Sit on the floor with your legs at about 90 degrees then reach forward and aim to get your chest flat on the floor. Lean onto one of your legs and try to get your nose to touch your knee, do this on both sides. Hold all of these stretches for 30-60 seconds.
Remember:
Warm up first!
Hold the stretch!
Practice everyday!
you can do what they call 'overstretch. get two boxes (or if you're at home, just some chairs) and put your back knee on one of the boxes and your front foot on the other. then adjust yourself into the splits position and stretch for a while. best results take time and will work better by holding for 1-2 minutes.
Get in a lunge, put your front foot in front of your knee, press ur hips to the floor keeping your back straight and hands on ur knees. Then switch, sitting on your back leg keeping your front leg straight, reach for your feet and bring your nose to your knee, when that gets easy reach your nose towards your toes.
If you really want your splits then cover your thighs and back of knee with IcyHot. Wait a minute and go into a splits, hold that for 20 seconds. Stay there! Then put your hands on your hips for 20 seconds ,yes it will hurt very badly. But do this 2 times a week and you should have it in around a month. Belive me I'm a cheerleader and it worked for my squad!
Exercises - Downward dog + upward dog, half split, frog stretch, pigeon stretch, butterfly stretch
stretching TIP - try Dynamic stretching, Pnf stretching,
I took 10 days split challenge & managed to do both front and middle splits .. here is link to complete 10 days journey..
All the best to you too.
10 DAYS SPLIT CHALLENGE - YouTube
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I took 10 day split challenge for both middle split and front split and was able to do both.
Exercises - Downward dog + upward dog, half split, frog stretch, pigeon stretch, butterfly stretch
Stretching TIP - try Dynamic stretching, Pnf stretching,
Detailed journey on my channel.
my YouTube channel - Madhvi Mahajan_fitness&travel
Like and Subscribe if you find it helpful.
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