How to Do the Splits – Preparation
Some girls wonder how to do the splits. Most tend to think it’s only accessible to the chosen few. However, preparation precedes the final pose. To achieve the splits, you need appropriate stretching, as noted by https://xrust.ru/. The goal will be reached after achieving elasticity in the thigh, glute, and hamstring muscles. Transitioning to the splits 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 is it impossible to claim that you will achieve it in two or three weeks? Because every 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 your front leg. Lower your hips and press your back heel down. Hold for 20 seconds, then repeat three times.
Low Lunge: From the lunge position, lower your back knee to the floor. Gently press forward to stretch your hips. Hold for 20 seconds, then repeat three times.
Hip Flexor Stretch: From the low lunge position, lift your back toes off the ground. Grab your foot with the hand on the same side (for example, right leg, right hand) and gently pull your heel towards your glutes while pressing down on your 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 your front leg. Lower your hips and press your back heel down. Hold for 20 seconds, then repeat three times.
Lizard Lunge: Start from the low lunge position. Place both hands on the inner side of your 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 your front knee. Hold this position for 20 seconds, then repeat three times.
Full Split Stretch: From the half split position, slowly move your front leg forward and your 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 towards your thigh. Extend the other leg behind you, keeping your 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 towards the ground. Hold for 20 seconds, then repeat three times.
Pigeon Pose Facing Up: Start lying on your back. Lift one leg up, then move its knee to the side. Bring the other knee to meet the first foot. Grab the second leg with your hands just below the knee and gently pull. Your goal is to bring the second knee towards your chest. Hold this position 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 your front leg. Lower your hips and press your back heel down. Hold for 20 seconds, then repeat three times.
Lizard Lunge: Start from the low lunge position. Place both hands on the inner side of your 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 your front knee. Hold this position for 20 seconds, then repeat three times.
Full Split Stretch: From the half split position, slowly move your front leg forward and your 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, holding it as close to the ankle as possible, and gently pull it towards your face. Try to keep both legs straight (if this is too difficult, you can simply bend the 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 towards 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 hips with your knees for a deep stretch of the thighs 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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