GET YOUR SPLITS / Hip Flexibility | 28 DAY SPLITS CHALLENGE | 17 MIN | Daniela Suarez
It’s crucial to warm up your muscles before stretching to improve flexibility and prevent strains. Do 5-10 minutes of light cardio, such as jumping jacks, jogging in place, or jumping rope.
Static Stretches:
Butterfly stretch: Sit on the floor with the soles of your feet together and knees bent out to the sides. Gently press your thighs down towards the ground while keeping your back straight. Hold for 15-30 seconds.
Quad stretch: Stand on one leg and hold the other foot behind your thigh, pulling your heel towards your glutes. Keep your standing leg straight and core engaged. Hold for 15-30 seconds on each side.
Hamstring stretch: Sit on the floor with one leg extended straight and the other bent with the foot flat on the floor. Lean forward from your hips, reaching towards your toes on the extended leg. Hold for 15-30 seconds and repeat on the other side.
Dynamic Stretches:
Leg swings: Stand on one leg and swing the other leg forward and back, gradually increasing the range of motion. Repeat on the other side.
Lunge pulses: Step into a lunge with one knee bent at a 90-degree angle and the other leg extended back. Pulse up and down slightly, keeping your torso upright. Repeat on the other side.
The Split:
Low lunge: Begin in a kneeling lunge position with one knee forward and the other back. Sink your hips down towards the ground, keeping your torso upright and front knee stacked over your ankle. Hold for 15-30 seconds.
Progression: Once you can comfortably hold the low lunge, gradually walk your front foot forward while keeping your back knee on the ground and hips square. Hold for as long as you can comfortably feel a stretch, then slowly return to the low lunge position.
Tips:
Maintain proper form: It’s more important to focus on proper form than forcing yourself down to the ground.
Breathe: Breathe slowly and deeply throughout the stretches.
Hold, don’t bounce: Avoid bouncing during the stretches, as this can lead to injuries.
Be patient: It takes time and consistent practice to achieve the splits. Don’t get discouraged if you can’t do it right away.
Cool down: After stretching, take some time to cool down with gentle movements, such as walking or light yoga poses.
Additional Resources:
There are many resources available online that can provide visual instructions for these stretches. You can also find instructional videos on YouTube: https://www.youtube.com/ by searching for “front splits tutorial.”