Succeed in doing the splits quickly: 5 tips and exercises
The splits are not reserved for gymnasts and dancers, they can be of interest to people who wish to obtain more flexibility , but also to fitness girls who want to increase their range of motion and prevent the risk of injury . We will give you in this article some tips, tricks and exercises to follow to succeed in doing the splits.
Effective tips for doing the splits
Flexible people can exert their strength over a greater range of motion, allowing them to perform tasks that others cannot.
However, many people find it difficult to be flexible in their lower body. Traditional step-by-step training is one of the best methods for increasing hip and leg flexibility.
You can benefit from increased flexibility in your hips and hamstrings so you can focus on what's important to you, whether you're a martial arts or weight training enthusiast, a dancer, or just an office worker trying to counteract the effects of sitting at a computer all day.
It's a good idea to stretch three times a week if you're a beginner, holding each stretch for at least 30 seconds . You can add one repetition for each stretch if you get used to the practice and decide to make it more intense.
Lists of exercises to practice for doing the splits
Stretching can be painful, so the trick is to start with small exercises that will help you improve your flexibility and execute the moment correctly. Before starting with the side splits, simply perform the following figures without forgetting to breathe deeply during your exercises:
1/ Stretch your hip muscles from your knees.
1. Get on your knees to start.
2. With your left knee bent at a 90 degree angle and your foot flat on the floor, lift it up.
3. Take a deep breath, squeeze the glutes and push the hips forward. The front of the right hip should be straight.
4. Place your hands on the bent knee or at your sides.
5. Repeat the exercise with the other leg.
2/ Stretching the hamstrings in a seated position
1. Sit down and straighten your legs forward.
2. Bend your left leg while extending your right leg forward.
3. Forming a "4", place the sole of your left foot on the inside of your right thigh.
4. Inhale deeply, tilt your hips forward and lower yourself. Avoid arching your back too much. You should feel a stretch in the back of your thigh.
5. Repeat the exercise with the other leg.
3/ Stretching the adductors in the kneeling position
1. Stand with your feet shoulder-width apart.
2. Your left leg should be fully extended out to the side as you lower onto your right knee.
3. For support, place your hands on the floor in front of you.
4. Try to lower your center of gravity so that it is closer to the floor when you lean back into the pose. On the inside of your thigh, you should feel a stretch.
5. Repeat the exercise with the other leg.
4/ Stretching the piriformis muscle
1. Sit on the floor to start.
2. The left leg should be extended forward with the knee bent at a 90 degree angle so that it is parallel to the waist. The left hip and knee should be aligned.
3. Place the hands on the floor in front of the shins for support.
4. Place your right leg straight behind you, extending it backwards.
5. To intensify the stretch, take a deep breath and lower your chest.
6. The piriformis muscle, located at the back of the hip, should feel the stretch.
7. Repeat the exercise with the other leg.
5/ The butterfly posture
1. Begin by sitting down.
2. In front of you, bring the soles of your feet together.
3. Maintain an upright upper body posture.
4. With your hands supporting your feet, gently push your knees down with your elbows. The adductors, which are located on the inside of the thighs, should feel stretched.
How to do a side split?
By following the steps below, you can try getting into a position to perform lunges once you feel confident doing the stretching exercise described above. If you have trouble doing this, write down how far you can go in the pose and use that as a tool to track your progress.
Do a front split if you can't do a full split.
1. Starting in a lunge, place the back knee on the floor and the front leg up high.
2. Place a chair or other support on either side of your body, such as yoga blocks.
3. For support, place your arms on the supports.
4. Extend your back leg behind you while slowly extending your front leg forward.
Once you are able to do the facial splits.
1. Starting in a "V" position, stretch your legs out in front of you.
2. Your torso should now face your left leg.
3. Lean back and straighten your right leg.
4. Your back leg should be directly behind you, and your head and torso should face your front leg.
How long does it take to do the splits and gain flexibility?
While you may see some improvement after a few weeks of regular stretching , stretching experts warn that it's no guarantee you'll be able to do the splits. Some people's bodies adapt faster than others to a new routine.
The secret to anything that requires flexibility is regular practice that becomes a habit . These stretches are good for you, even if you choose not to do the splits. However, it is advisable to consult your doctor first if you suffer from injuries, joint prostheses or hip problems, such as arthritis.
