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Step by step exercises for better splits

By: Jennifer Wang

Achieving a full split requires a combination of flexibility, strength, and consistent practice. Here are step-by-step exercises to help improve your splits gradually:

1. Warm-Up: Start with a thorough warm-up to prepare your muscles for stretching. Engage in light cardio, such as jumping jacks or jogging in place, to increase blood flow to the muscles. Follow this with dynamic stretches targeting the legs, hips, and hamstrings.

2. Forward Lunges:

  • Stand with your feet hip-width apart.

  • Take a step forward with your right foot, bending the knee at a 90-degree angle.

  • Lower your hips toward the floor while keeping your left leg straight.

  • Hold for 15-30 seconds, feeling a stretch in the hip flexors and quadriceps.

  • Repeat on the other leg.

3. Side Lunges:

  • Stand with your feet wider than shoulder-width apart.

  • Shift your weight to one side, bending the knee while keeping the other leg straight.

  • Hold the stretch for 15-30 seconds, feeling the inner thigh stretch.

  • Alternate sides.

4. Butterfly Stretch:

  • Sit with your back straight and the soles of your feet together in front of you.

  • Hold your feet with your hands and gently press your knees toward the floor.

  • Hold for 15-30 seconds, feeling a stretch in your inner thighs.

5. Seated Forward Bend:

  • Sit with your legs extended in front of you.

  • Hinge at your hips and reach forward, aiming to touch your toes.

  • Hold for 15-30 seconds, feeling the stretch along your hamstrings.

6. Hip Flexor Stretch:

  • Kneel on your right knee with your left foot in front, forming a 90-degree angle with the knee.

  • Press your hips forward, feeling a stretch in the hip flexor.

  • Hold for 15-30 seconds and switch sides.

7. Pigeon Pose:

  • Start in a plank position.

  • Bring your right knee toward your right wrist, extending your left leg straight behind you.

  • Lower your hips toward the floor, feeling a stretch in your right hip.

  • Hold for 15-30 seconds and switch sides.

8. Splits Progressions:

  • Practice half splits by extending one leg forward while keeping the other knee on the ground.

  • Gradually work on straightening the front leg while keeping your hips square.

  • Use yoga blocks or pillows under your hands for support as needed.

9. Active Flexibility Exercises:

  • Leg raises: Lie on your back and lift one leg as high as you can, holding for a few seconds before lowering. Repeat on the other leg.

  • Leg swings: Stand next to a support and swing one leg forward and backward, gradually increasing the range of motion.

10. Consistent Practice:

  • Aim for regular stretching sessions, focusing on your split goals.

  • Be patient and listen to your body. Progress may take time, so avoid pushing yourself too hard to prevent injuries.

Remember, progress in flexibility is gradual, and it's essential to be consistent with your practice. Additionally, consider incorporating these exercises into a comprehensive stretching routine to enhance overall flexibility and prevent imbalances. Join us at Akasha, where our knowledgeable coaches can help guide you through proper stretching forms and techniques .

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