How to Do the Split – Preparation
Some girls wonder how to do the split. Most tend to think it’s only accessible to a select few. However, the final pose is preceded by preparation. To achieve the split, proper stretching is needed, as noted by https://xrust.ru/. The goal will be reached after the muscles of the thighs, glutes, and hamstrings become flexible. Transitioning to the split requires time and patience. You won’t be able to do it on the first day. However, a few weeks of diligent stretching will yield noticeable results. Why can’t we say that it can be done in two or three weeks? Because each person’s body is unique. Below is a weekly preparatory routine.
**Monday**
Lunge: Start with a lunge, placing your hands on the floor on either side of the front leg. Lower your hips and press into the back heel. Hold for 20 seconds, then repeat three times.
Low Lunge: From the lunge position, lower the back knee to the floor. Gently push forward to stretch the hips. Hold for 20 seconds, then repeat three times.
Hip Flexor Stretch: From the low lunge position, lift the toes of the back foot off the floor. Grab the foot with the same-side hand (e.g., right leg, right hand) and gently pull the heel toward the glutes while pressing down on the hips. Hold for 20 seconds, then repeat three times.
Repeat the entire cycle with the other leg.
**Tuesday**
Lunge: Start with a lunge, placing your hands on the floor on either side of the front leg. Lower your hips and press into the back heel. Hold for 20 seconds, then repeat three times.
Lizard Lunge: Start from a low lunge. Place both hands on the inside of the front leg. Lower your forearms to the floor. Hold for 20 seconds, then repeat three times.
Half Split Stretch: Kneeling, extend one leg straight in front of you. Place your hands on the floor on either side. Keep the front leg straight while leaning forward, trying to touch your forehead to the front knee. Hold for 20 seconds, then repeat three times.
Full Split Stretch: From the half split position, slowly move the front leg forward and the back leg back. Use your hands to support yourself (and add cushions if necessary). Hold for 20 seconds, then repeat three times.
Repeat the entire cycle on the other side.
**Wednesday**
Pigeon Pose: Start by extending both legs in front of you. Bend one leg, bringing the foot toward your hips. Extend the other leg behind you, keeping the hips centered between both legs. Hold the pose for 20 seconds, then repeat three times.
Forward Stretch in Pigeon Pose: From pigeon pose, lean forward, lowering your head and chest toward the ground. Hold for 20 seconds, then repeat three times.
Supine Pigeon Pose: Start lying on your back. Lift one leg up, then move the knee out to the side. Bring the other knee to the first foot. Hold the second leg with your hands just below the knee and gently pull. Your goal is to bring the second knee to your chest. Hold for 20 seconds, then repeat three times.
Repeat the entire cycle with the other leg.
**Thursday**
Lunge: Start with a lunge, placing your hands on the floor on either side of the front leg. Lower your hips and press into the back heel. Hold for 20 seconds, then repeat three times.
Lizard Lunge: Start from a low lunge. Place both hands on the inside of the front leg. Lower your forearms to the floor. Hold for 20 seconds, then repeat three times.
Half Split Stretch: Kneeling, extend one leg straight in front of you. Place your hands on the floor on either side. Keep the front leg straight while leaning forward, trying to touch your forehead to the front knee. Hold for 20 seconds, then repeat three times.
Full Split Stretch: From the half split position, slowly move the front leg forward and the back leg back. Use your hands to support yourself (and add cushions if necessary). Hold for 20 seconds, then repeat three times.
Repeat the entire cycle on the other side.
**Friday**
One-Leg Stretch: Start lying on your back. Lift one leg, grabbing it as close to the ankle as possible, and gently pull it toward your face. Try to keep both legs straight (if this is too difficult, you can simply bend the other leg on the floor). Hold for 20 seconds, then repeat three times.
Seated Pose: Sit with your legs extended in front of you. Bend your feet and try to grab them while lowering your forehead and chest toward your knees. Hold for 20 seconds, then repeat three times.
Frog Stretch: Start on your knees. Spread your knees apart and lean forward, placing your forearms on the floor in front of you. Align your thighs with your knees for a deep stretch of the hips and inner thighs. Hold for 20 seconds, then repeat three times.
Repeat the entire cycle on the other side.
Good luck!
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