Ova-fitness
Learn The Splits In Just Two Weeks – Here’s How
You can’t even touch your toes, but you really want to learn how to do the splits? How quickly this works depends on your age and training level. With a little patience and perseverance, the splits can in principle be learned by anyone. With our tips, we will get you to your destination in just two weeks!
1. Find the right clothes for your splits workout
Either you wear something loose or you wear very elastic stretchy clothing. The clothes should not be tight or too tight. Socks also make your split exercises easier, as they allow you to slide back and forth on the floor better.
2. Warm up your muscles before stretching
Before you start stretching, a good warm-up program is a must! Proper preparation for your split training reduces the risk of injury and your muscles become more elastic. You achieve higher mobility and flexibility. 5 to 10 minutes of easy running, skipping, biking, or dancing is enough to warm up.
3. Train your mobility with regular stretching exercises
Try to incorporate a regular “stretching routine” into your day: Stretch twice a day for at least 15 minutes. The rule here is the more, the better. It is best to concentrate on those muscle groups that are most important for the splits. We have compiled the best stretching exercises for the thighs, hips, and loin for you here.
- Stretching exercise: butterfly pose
- The butterfly pose stretch is great for stretching the pelvic area. To do this, bend your legs while sitting and press the soles of your feet against each other. Then pull your feet towards your body and push your knees down. Try to push your knees towards the ground as far as possible until you feel a pull. Hold this position for about 60 seconds.
- Stretching Exercise: Stretching in a lunge
- Do a lunge and lean forward with your body until you feel a pull in your legs and pelvis. Stretch as much as possible. Your shin touches the ground. For 60 seconds, maintain this posture; then, alternate legs.
- Stretching Exercise: Thigh stretches against the wall
- This stretch targets the thighs and lower back. Lie on your back near a straight wall. Position yourself so that your body is perpendicular to the wall. Lift your legs and place them as high as you can against the wall while keeping your lower back on the floor. Grab your toes with your hands (as far as you can). Hold this stretch for 30 seconds. Then repeat all exercises.
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