I’ve read your messages and it looks like a lot of you want to do some flexibility exercises and especially want to learn how to do the splits.
So if you’ve been struggling, this article is made just for you.
It seems hard to do the splits but I’m telling you it is totally possible, you just need to practice.
The most important thing before you start is that you must be bendy and flexible and your muscles must be warmed up.
Anything like easy cardio will really get your body warmed up, but here are the steps you need to take if you want to be flexible and to do the splits:
Here are two exercises to do as a warm-up:
1. Leg Kicks
Do this move for about 30 seconds to one minute to really warm up your hamstrings.
2. Jumping Jacks
Again, you need to perform this exercise for about 30 seconds.
Now that you’re warmed up, you can go to the next set of flexibility exercises.
1. Long Lunge Pose
- Make sure your knee is down on the mat and the other foot is flat on the mat.
- Open up the sole of your foot and then bring the knee to the outside. This may be uncomfortable so really understand what your limits are and don’t push yourself too hard. But do get a little bit uncomfortable.
- If you want to get more uncomfortable and more flexible place your elbows and forearms onto the mat. This is pretty advanced so if you can’t get here is totally OK.
- Hold this position for about 30 seconds.
- Make sure you do this on both sides.
2. Reverse Lunge Pose
Now we’re gonna go ahead and get those hamstrings really well.
- Push those hips back.
- Place your heel onto the mat.
- Flex your toes towards the ceiling and then bend your chest towards your knee.
- Hold it there for about 30 seconds.
- Make sure you do this on both sides.
- The more you push your hip back, the more you’re gonna feel it in your hamstrings.
3. Pigeon Pose
- Start in plank position and drop your right knee forward.
- Place your left knee all the way down.
- If you’re feeling super flexible and you want a little bit more go ahead and grab your heel, push it all the way out and press those hips down again.
- Again, make sure to do this for 30 seconds on both sides.
4. Straddle Pose
- Sit on your butt and open out your legs as wide as possible.
- Walk your fingers all the way forward and try to keep your back as flat as possible.
- Inhale and exhale and try to stretch more because every centimeter counts.
- Keep doing this flexibility exercise for about 30 seconds.
5. Pike Pose
- Keep your both legs together, toes pointed, and try to reach down your chest towards your thighs.
- Grab your hands together behind your heels if you can and press your chest down.
- Take a big inhale through the nose and a big exhale and relax your chest down.
- Hold this position for 30 seconds.
6. Leg Stretch
- Lie down, grab your right ankle, and lift up that leg.
- Point the toes and try to straighten the leg.
- Hold the legs as close as you can to your face.
- Make sure to do it on both sides for 30 seconds.
Do The Splits
Now you’re ready to get into the splits:
- Start with your right leg in front of you and the left leg behind you.
- Gradually drop your hips down to the floor.
- Now you may be 3 feet off the floor, 2 feet, one foot, it doesn’t matter. Let’s see how far you can get and just try to hold it there.
- Make sure that the back knee is directly on your mat and not open to the side.
If you are too flexible and these flexibility exercises are not enough for you, grab a book and place it underneath your calf.
Remember to do each exercise on both sides and practice, practice, practice! It may take you a month or three, it doesn’t matter. Just practice and be patient and you’ll get there one day. So enjoy, leave a comment and share! Stay fit!
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