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In this article I will tell you effective method with which I. However, it is not a fact that it will take you the same amount of time to master this complex gymnastic movement.

How to do the splits correctly in a week at home

There are many factors to consider, such as your level of fitness, flexibility, and most importantly your body structure. For some people, mastering the splits takes quite a long time, due to the closedness of the hip joints and tendons. First of all, be attentive to your body and after the first week of classes you will be able to determine how long it will take you to develop proper flexibility.

You will need an allowance for a month, for this you need to work a lot and develop your stretching. Try to start small and not put too much strain on your muscles. Then you can achieve good results painlessly.

With the help of very simple exercises you can master it, but first we will introduce you to several rules:

Do it regularly, every day if possible. Systematic exercise is your key to achieving quick results.

Recommendations for proper split training

Move slowly, carefully and carefully, because we want results, not injuries and sprains.
Make sure your back remains straight at all times.
When performing exercises, try to breathe slowly and deeply.
Before training, be sure to do a light warm-up. Warm muscles and joints become more flexible.

Stand up straight and place all your body weight on your right leg. With your left foot, swing forward or sideways to the highest possible height for you. Doing this regularly will make your leg muscles more elastic.

Exercises to develop flexibility for splits

Find a table or chair that is waist-high to you. Place one foot on it and slowly bend towards the floor. Make sure your knees don't bend and are tense. This exercise is popular among ballerinas and gymnasts; it helps stretch the leg muscles.

To do this, you need to sit on the floor and stretch your legs in front of you. Place them to the side at the maximum width for your stretch. Raise your arms up and stretch your back well, now tilt your body forward. You should touch your chest to the floor.

Splits in the gym in a week

This exercise came to us from India and it is called paschimmotasana. It will help you improve your flexibility back surface hips, spine and hamstrings. Sit on the floor and stretch your legs in front of you. Grab your feet with your fingers, straighten your back and gently tilt your body towards your legs. You should place your chest on your thighs and your nose touching your kneecaps or shins. When bending over, you should not round your back or bend your knees.
Lie on your back, leave your left arm and right leg in a straight position on the floor. Pull your left leg as close to your face as possible, grab her foot with your right hand and help the movement. Change the position of the limbs and repeat the exercise.

Stretching workouts for splits at home

Stand straight, spread your legs shoulder-width apart. Clasp your hands behind your back and lift them up so that your spine arches. Next, slowly bend down, your chest should touch your hips. Make sure that your knees do not bend and that your spine remains straight when bending. In the final position, hold for exactly five breathing cycles. This exercise stretches the hips and back well, opens the chest and straightens the shoulders.

There are a lot of lessons on the Internet on how to quickly do the splits - in a month or even a week. Most of them give a dozen exercises, and say that in order to achieve the goal (that is, to stretch into the splits, for example, in a month), you need to perform these exercises daily, otherwise the so-called “rollback” occurs. This means that if you miss a day of classes, you go back two to three days in your splits level. And what’s even sadder is that after a month of intense training, literally within a week your body again becomes as wooden as before. Although, this is not a reason to be sad, since it happens that, compensating for the resulting stress, the body becomes even more wooden than before the start of intensive training. If you've done stretching before, you're probably familiar with this painful experience.

Question - Do you need THIS??? Or do you want to do the splits and SAVE THE RESULT?

Below I will reveal the secret of how to stretch without kickbacks. I will also give you a set of exercises for doing the splits at home.

The main thing is to remove the reasons why your body has become inflexible!

This is truly the most important thing! And it is very strange that they are usually silent about this... To understand the secret of stretching that does not have a rollback, you must first understand why your body ended up in the state in which it is now. After all, this is his stable state. And secondly, something needs to be done about the identified causes in order for this point of stability to move towards greater flexibility.

In general, there are two main reasons:

Reason 1. Physical factors. That is, a sedentary lifestyle, physical inactivity.
Solution: To shift the balance point, it is enough to develop the habit of more healthy image life. Start walking more, doing exercises that stretch and open the pelvic area, sign up for a fitness center, dancing, etc.

Reason 2: Psychological factors. To understand exactly what factors I mean, you need to understand the psychosomatics of stretching. Think about it - what is the pelvic area? The main thing is that it is in it that our pleasure center is located - the genitals. Thus, the “woodiness” of our body often reflects our inability to relax and enjoy. Unfortunately, most people have many psychological patterns that block or exaggerate the sphere of pleasure. And even such people approach stretching as a goal that needs to be achieved as quickly as possible. They go through pain, raping their body. Sometimes they even achieve their goal. And it is precisely because of the excesses that they experience serious kickbacks. The body registers the fear that it will be torn apart again, so at the moment of respite, it does everything possible to become as strong as possible (that is, even more wooden than it was). It’s like with fasting, when after a strict diet an animal appetite and gluttony appear...
Solution: When doing stretching, you need to be on a positive wave of pleasure. This is quite possible, and the body itself tells us about it. If only we could hear and listen to him.

It is very important!
In each stretching exercise, you need to reach the pain threshold, and remain at this level until the energetic effect occurs - that is, you will feel a wave of heat rolling through the stretched muscle, or the opening joint will suddenly be filled with bliss. This is an endlessly pleasant pulling sensation that is difficult to describe, but very easy to feel for yourself. You just need to give up the cliches in your head, the race for a big prize, and in any of the exercises described below, linger at the very beginning of the pain threshold, while starting to breathe calmly, directing your attention to the sensations occurring in the stretched muscle. At some point, you will feel the described effect, and immediately notice that the discomfort has disappeared, and pleasure has appeared in its place. After this, you can either move on to the next exercise, or linger in the current one, and with the next exhalation go into it a little deeper - until only barely noticeable sparks remain from the feeling of pleasure again. Stop and start inflating them at this more complex level. This is how you should stretch.

By following this rule, you will never cross the threshold of destructive stress. You will stretch and do the splits at home with pleasure and without kickbacks. Moreover, evening yoga will become a habit for you. You will become not only more flexible, but also healthier. After all, many genitourinary diseases and sexual dysfunctions are associated with congestion in the pelvic area.

So, I hope you understand the main thing - don’t rush into stretching, but wait to feel the energetic effect, after which you go a little deeper into the stretch. And so gradually you will do the splits at home. Just don't rush! Depending on your starting level and personal characteristics this process can take weeks or even months.

The structure of doing splits at home

When practicing splits on your own at home, always follow the following pattern:

Warming up
Joint gymnastics
A set of stretching exercises
Exercises to strengthen the back and abdominal muscles
Hitch
Relaxation after class

Let's look at all these points in more detail and put together a complex that needs to be performed daily.

1. Warm up

The more intensely you plan to stretch, the better you need to warm up your body before starting to stretch. A jog (or jogging on the spot if you don’t want to leave the house) is a good way to warm up. Minimum 10 minutes. You can also jump rope, this is also a good warm-up. Then do a few sets of squats. For example, three sets of 15 squats. By the way, squat differently each time: feet together, feet shoulder-width apart, and feet a meter apart with feet turned outward. Next, roll while sitting from one leg to the other and back. Work yourself up to sweat and slight fatigue. Warm-up time can be up to half an hour. A good warm-up will prepare your muscles for stretching and will allow you to avoid injury.

2. Joint gymnastics

Thoroughly stretch all the joints of your body. Everything in our body is interconnected. And even when you stretch your fingers, the production of hormones is turned on, increasing the flexibility of the whole body. Therefore, stretch all the joints of the body: fingers, wrists, elbows, shoulders, neck, chest, pelvis, knees, feet, toes. Perform at least 10 movements for each group of joints. Watch a video with an example of joint gymnastics.

3. Stretching exercises

Of course, everything here is very individual, and a lot depends on the current level of flexibility of your body. Below I will give a set of exercises for the entry level. These are yoga asanas. So if you respect yoga, I recommend treating them like a yoga practice (focus on energy metaphors, etc.). If you prefer traditional fitness, then treat them like regular gymnastics. In general, in gymnastics, and in ballet, and in stretching classes at the fitness center, these same exercises are performed, they are just called differently :)

Technically, in order to do the splits at home within a month, you need to do the following every day for at least an hour:

Stretch the muscles on the front of your legs
Stretch the muscles and tendons of the back of the legs
Stretch the muscles of the inner thighs
Increase hip mobility

Let's look at several exercises that will help you solve these problems and do the splits at home in the shortest possible time.

Tilt to straight legs

Target:
Performance: Stand up straight. Feet together, arms down.
Inhale, and as you exhale, begin to bend. Do not bend your legs at the knees. Don't round your back. Stretch your head forward, heels down, tail up. The tilt should be carried out exclusively by rotating the hip joints. Perhaps at first your inclination will not be deep at all. Or maybe you bend over so that your stomach touches your thighs. In this case, continue bending while rounding your back. Place your head with your forehead on your shins.
The purpose of this exercise is to stretch the back of the legs. Therefore, when bending, use your lower back muscles to pull your pelvis up and shift your body weight in such a way as to maximize the tension on the back of your legs.
At your lowest point, take a few calm breaths in and out. Then, inhaling, keeping your back straight, return to the starting position.

Bend to one leg

Target: Stretching the muscles and tendons of the back of the legs.
Performance: Stand up straight. Feet together, arms down. Step forward with your right foot.
Inhale, and as you exhale, begin to bend. Do not bend your legs at the knees. Don't round your back. Stretch the crown of your head forward, your heels down, your right buttock back and up. Shift your weight more to your right leg. With good flexibility, at some point the edge of your abdomen will touch your right thigh. Next, continue bending, rounding your back. Lower your head so that your right temple touches your right shin.
In this exercise, the back of the right leg is stretched much more than when bending over both legs. And this is precisely the purpose of the exercise. Therefore, as you bend, pull your right buttock back and up, and shift your body weight forward in such a way as to maximize the tension on the back of your right leg. Don't try to go to the maximum angle. Aim to better stretch the back of your right leg. At the lowest point, take several calm breaths and exhalations. Then, inhaling, keeping your back straight, return to the starting position.
Exhale, inhale, and with the next exhalation, repeat this exercise by taking a step forward with your left foot.

Triangle

Target: Stretching the muscles of the inner thighs, increasing the mobility of the hip joints
Performance: Stand up straight. Inhale and exhale, take a long step to the left. Inhale and raise your arms, stretching them horizontally. At the same time, rotate the foot of your left foot 90 degrees (so that it continues the line of your leg). And as you exhale, tilt your body to the left. Do not bend your legs at the knees. The end point is the fingers of the left hand touch the floor near the left foot. The right arm is extended upward. The chest is straightened. The pelvis is open. Your head is turned and you are looking at the fingers of your right hand. If going that deep is problematic for you, then rest your left hand on your left leg - depending on your flexibility - above or below the knee. Breathe calmly. With each exhalation, relax and try to bend lower. After several inhalations/exhalations, straighten up with the next inhalation, and exhale, turn your left foot parallel to your right, and lower your arms. Then, inhaling, raise your arms again, turn your right foot, and exhale, bend towards your right leg.

Tibetan rifts

Target: Stretching the muscles of the inner thighs, increasing the mobility of the pelvic bones
Performance: Stand up straight. Inhale and take a long step to the left. Turn your right foot 45 degrees to the left. Exhale and squat down on your right leg. In this case, the right leg stands completely on the foot, the left leg is extremely straightened and stands on the heel, the back is straight. Place the elbow of your right hand on your right knee, moving it back. Move your pelvis forward as if twisting your tail under you. Left hand For convenience, you can place it on the floor behind your back. Stay in this position for several breaths. Then, placing your hands on the floor in front of you, move into a squat on your left leg. Spend the same amount of time in this position, then straighten your legs and return to the starting position.

Pigeon pose

Target: Stretching the muscles of the anterior thigh, buttocks, and increasing the mobility of the hip joints
Performance: While in table pose (i.e., standing on your knees and palms), exhale, bring your left leg forward, and bending it at the knee, place the foot in front of the right hip bone, the further forward the better (ideally, the shin should be parallel to the line of the shoulders) . Straighten your right leg and stretch it back. Pull the right side of your pelvis forward and down to feel maximum tension in the muscles of the front surface of your right leg. Take a few calm breaths in and out. Then, exhaling, smoothly, with your back straight, bend forward and place your body on the floor. In this part of the exercise you will feel a strong stretch in your left buttock. Take a few breaths and exhale, and inhale return to the starting position. Then do the exercise on the other leg.

Wide Angle

Target: Stretching the inner thighs, increasing mobility of the hip joints
Performance: Sit on your buttocks, and inhale, spread your legs as far apart as possible. Make sure your back remains straight. Stretch your crown upward. Take a few breaths and then exhale as you bend forward until your back remains straight. It is critical that the tilt occurs through rotation of the hip joints and not through flexion of the back. If you managed to put your body on the floor, spread your arms to the sides, breathe calmly and relax. If you go further, then clinging to the floor, pull yourself forward with your hands until you get into a cross split. Next, pushing off the floor with your hands, smoothly return your body to a vertical position, and say “Voilà” with a big smile :)

Leg triangle

Target: Great for increasing hip mobility
Performance: Sit on the floor with your legs extended in front of you. As you exhale, bend your left leg and pull it towards you so that your shin is parallel to your shoulders. Then inhale, and as you exhale, bend your right leg, placing it on top of your left so that the joint of your right foot is above your left knee (note that the joint is above the knee, not the foot!), and your shins are parallel to each other. At the same time, keep your back straight, with the crown of your head stretched upward. Most likely, in this position, your left knee will be high above the floor, and your right knee will be even higher. Lightly press your hands on your knees to lower them lower to the floor. In this position, take several breaths and exhalations. Then straighten your legs in front of you. Then be sure to repeat this exercise with your left leg on top. This exercise works the hip joints very well. And it seems very simple. However, it is very dangerous for the knees. Therefore, below I publish a video on how to perform this exercise correctly.

Are you serious?
I would like to draw your attention to the fact that there are exercises for stretching each muscle involved in the splits. If you intend to get serious about stretching, I recommend that you purchase a set of lessons in which I discuss 37 such exercises in detail. That is, these are 37 lessons similar to the one above. In them I rely on yoga methodology. And it’s not that I like the word “asana” more than “exercise”. And the fact is that this is a significantly deeper look at stretching.

4. Exercises to strengthen the back and abdominal muscles

Usually, when stretching, without noticing it, trying to compensate for the lack of mobility of the hip joints, people put a lot of stress on the lower back. To avoid injury, it is imperative to pump up your back and abdominal muscles. The simplest, and at the same time very effective exercise for this is the “plank”. Stay in it the longer, the better. It will strengthen you not only physically, but also spiritually. Because every time you do this exercise, you will overcome yourself (more precisely, your laziness, self-pity, whiner, weakling...). If you want to make it easier to fight these inner demons, then put a stopwatch in front of you. This way you will know how much time remains to stand until your maximum time, and every time you will fight for the record. By the way, the world record is 8 hours 1 minute :)

5. Cool down

This stage of training is designed to remove the resulting imbalance and redistribute energy throughout the body. In its simplest form, a cool-down is performed as follows: lie on the floor, raise your legs up, and shake them one at a time, and then together. Perform small shaking, both in different and in the same rhythm, until you get tired of it, for at least a minute.

6. Relaxation

After stretching, do not rush to get up and run errands. Be sure to lie on your back and relax for a few minutes. At this time, reflect on the processes occurring in the body, the remnants of pain and discomfort, pleasant sensations... Relax what you notice as tense, and thank yourself for the activity. As a result of this pleasant procedure, your body will quickly assimilate the results and recover for the next session.

Do you want to do the splits faster?
In order to quickly work out your body, I recommend that you not only perform the set of exercises described above every day, but also usefully fill the time between classes. I understand that at this time you are busy with other things - walking, driving, working, reading, sleeping, after all... So at this time you can also do exercises that develop your flexibility. To master them, I recommend a short course called Stretching for Busy People.

10 minutes a day

The split is one of those movements that is easy to achieve for some people and almost unattainable for others. However, even if your flexibility leaves much to be desired, you can still achieve your goal if you work hard at stretching.

Flexibility and twine are connected by an inextricable thread. Without gaining proper flexibility, all attempts to do the splits will lead to serious injuries.

Leg stretching for beginners

The simplest type of twine is longitudinal. In this gymnastic exercise, one leg is placed behind and the other in front. A more complex, transverse split, involves spreading the legs to the sides.

The only way to do the splits is through stretching, from simple to complex. If you are a beginner, then you should start with the most simple exercises before moving on to attempting the splits.

You will immediately have to disappoint those who dream of doing the splits in a week or 10 days. Only small children and naturally incredibly flexible adults are capable of this. If you have never done gymnastics or stretching before, it will take months to master this pose. The main thing is not to despair, see your progress and truly love this exercise to be motivated to train and achieve your goal.

When you get excited about the idea of doing the splits, you, of course, want to do it in the shortest possible time.

Basic Rules:

be patient, take your time;
exercise regularly, at least four times a week;
The duration of the workout should be at least 30 minutes;
stop if you start experiencing sharp pain when stretching;
remember, the slightest discomfort during exercise can lead to injury;
do not forget to rest, give your muscles and ligaments the opportunity to recover after training.

If you want to master other types of splits, then check out the article on exercises for cross splits. It presents a large number of various stretch marks.

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Making the body more flexible: a set of exercises

The exercises presented below will take you no more than 10-15 minutes a day. By doing them 2 times a day at least 4-5 times a week, or better yet every day, you will be able to do the splits in a few months or less, even if you have never done gymnastics before.

1. You should never skip the warm-up, especially if you want to master the splits in a few weeks. After all, it is the warm-up that will warm up the muscles and prepare the ligaments for the subsequent load. It will take 5-10 minutes to fully warm up.

Warm-up methods:

jogging;
exercises with a skipping rope;
exercises on a step machine;
squats;
dancing;
swing your legs;
rotation with bent legs.

Don't mess around and remember that during the warm-up your body should become as hot as your burning desire to do the splits in a short time.

Professional advice: 10-15 minutes before the start of the warm-up, take hot shower. This will allow your muscles to relax.

2. Sit on the floor, spread your legs in a V-shape (preferably along the wall) - the wider the better. Lean towards your right leg, trying to “fold in half.” Stretch for 30-60 seconds, then to your left leg and to the center.

3. Sit down with your legs extended forward. Try to reach your toes for 30-60 seconds. To complicate the exercise, you can not pull your socks towards you, but rather pull them away from you.

4. Performed similarly to the previous exercise, but standing. Try to touch your feet, but it is not recommended to bend your legs. Stay in this position for 30-60 seconds.

5. Kneel with one leg and extend the other leg in front of you. Stretch for about a minute and switch your legs.

6. Gradually spread your legs, resting your hands on the floor, try to get as close to the splits as possible. Control your movements and don't go down too quickly.

Professional advice: When performing exercises on the floor, use a fitness mat. The special coating of the mat will allow you to perform the exercise as conveniently and comfortably as possible. Turn on some nice music, it will help you relax.

Contraindications for exercise

Fever.
Any disease in the acute period.
Joint diseases.
Muscle injuries.
Inflammatory processes.

After a month of intense training, try doing the splits. Take your time. Sit down slowly, gradually. Apply equal effort to both legs. If this time it didn’t work out, don’t despair, keep training, believe in yourself and the fulfillment of your dream will not take long.

Many girls want to learn how to do the splits. It personifies femininity and shows all the plasticity and grace of the body, and is also very beneficial for health in general and strengthening muscles in particular. A beginner can learn to perform splits exercises from scratch only if he follows certain rules and techniques that are repeated daily.

In addition to a beautiful and flexible body, the ability to do the splits brings enormous health benefits.

It is expressed in the following factors:

If in doubt or present various diseases spine, knee joints or pelvic organs, it is better to consult a doctor before starting training. This is necessary in order not to worsen your condition.

Types of twines

When doing the splits, a person’s legs should be placed in opposite directions from each other, thereby forming an angle of 180 degrees.

There are several basic techniques for performing the exercise, so there are such types of splits as:

If you constantly train correctly and fully follow the stretching technique, then everyone will be able to do the splits within a month after starting classes.

How long does it take to do the splits?

In order to succeed in this matter, you need to make an effort. Training can be carried out at home, the main thing is to follow a certain technology and perseverance. This is real even for people who have crossed the 40-year mark. With constant training, a positive result will occur approximately 2 months after the start of training.

If a person is about 30, then he will be able to do the splits after a month of intense training.

Rules for doing the splits

Split exercises from scratch will give quick results in a short period of time only if you follow a few simple rules and recommendations.

These include:

you should train every day;
you need to spend about 40-50 minutes on each lesson;
all movements are performed smoothly and without sudden jerks;
when stretching, you need to relax your muscles, not tense them;
the back should be in a straight position all the time, since if you start to hunch it, the muscles may lose their elasticity;
each exercise is performed for at least 1 minute.

A workout should always begin with a warm-up. This warms up the muscles and prevents injury. It is very important to control your breathing during each movement.

Rules for warming up muscles before splits exercises

Beginners need to start doing splits exercises from scratch with proper warm-up. All movements are performed slowly and smoothly. Thanks to this, you can feel your pain threshold and also reduce the risk of injury. Jerky stretching can only be performed by professional athletes under the supervision of a trainer.

Warm-up time should be from 10 to 20 minutes of the total training time. During this period, all muscle groups should be worked out to avoid injury. After completing the warm-up, you can move on to the main block of exercises.

How to sit down: back, stomach, shoulders

Before trying to do the splits, you need to control your body position. If you constantly hunch over, hunch your shoulders and slouch, this can cause the development of various complications. Therefore, it is necessary to control your posture during training.

You need to keep your back straight, while your head is raised and your shoulders are straightened. When bending, the stomach stretches towards the thigh, forming a beautiful line of deflection in the lower back.

There is no need to try to stretch with force, when correct execution exercises, progress will be noticeable with each workout.

How to sit: pelvis

Many beginners do not maintain the correct position of the pelvis, which leads to quite serious injuries. They are especially common when performing longitudinal splits.

The exercise is performed as follows:

sit on the floor;
put your feet in socks;
pull your butt out from under you.

That is, from the outside, the pose looks like a girl sitting on an ottoman.

How to sit down: breathing

It is very important to follow the correct breathing technique when performing any exercise. It will help relax muscles and relieve pain that is more psychological than physical.

There are no complicated techniques here. Main take deep breaths through your nose while stretching. Exhale through the mouth and slowly. If the pain intensifies during the exercise, then you can use this psychological technique like listening to your inhalations and exhalations.

How to sit: knees

If you do not pay due attention to your knees and place them incorrectly during an exercise, you can cause irreparable damage to the tendons, as well as ligaments and joints. That's why during execution they must be strictly pressed to the floor. If you can’t do this on your own, then you can ask for outside help from a friend or mother.

How to sit down: muscles

Exercises for beginners to do the splits from scratch should relax the muscles. Tension is becoming the leading cause of injury. That's why, it is necessary to keep the muscles soft, if they begin to tense up involuntarily, then you need to work hard on yourself and try to relax.

Exercises

Double swing to the sides

In order for the exercise to be as correct and high quality as possible, first of all, you should find a suitable support. It can be the back of a chair or even a closet. With one hand you need to lean on the selected support, and the other hand should be taken behind your back and placed on your lower back.

At this time, you need to tighten your whole body and be sure to pull in your stomach. One leg should act as a support and remain straight. The second should be moved slightly to the side and the toe pulled up. From the outside, the pose should look like a ballerina's stance.

The exercise begins with a slow leg swing. There you need to hold it for a while, and then move your foot to the side. She describes an incomplete circle in the air without touching the floor. Repeat 15 swings with each leg.

Swing back from a standing position

Your hands should rest against a wall or other solid support, such as the back of a chair. If there is nothing suitable, then you can simply fix them and hold them at chest level.

When performing with a support, you should step back from it at a distance of 15-20 cm. The legs are placed together. The exercise begins with one leg moving back 45-60 degrees. The body should maintain a level position and not bend at the lower back. The movement should be repeated 15 times on each leg.

Swing backwards, arching your lower back

The body tilts forward until an angle of 90 degrees is achieved. In this case, there should be a chair in front of you, the back of which must be grabbed with straight arms.
Simultaneously with the deflection, it is necessary to swing one of the legs back. 15 swings with each leg.

Split step

Before starting the exercise, you need to stand on your toes, stretch your body and keep your head straight so that your eyes look straight ahead.
In order to maintain balance, it is best to place your arms to the sides. The exercise involves taking a small step forward and then jerking forward. The same is done with the second leg. You need to repeat 10 times for each leg.

Butterfly exercise

To perform it correctly, you need to sit on the floor, with your feet together and your legs bent at the knees.
Next, using your own body effort, you need to try to lower your knees to the floor. At the same time, slide your hands along the floor and strive forward, your stomach down, and your lower back form a deflection.

Leg stretch from a supine position

It is suitable for both amateurs and professionals, as its action is aimed at stretching the back of the thigh. First of all, you should take the starting position. To do this, lie on your back and lift one leg up so that it forms a right angle with your body. It should be smooth, like a string.

In this case, you need to grab your foot with a towel or any tape and begin to pull it towards you. Fix at the maximum point for half a minute, then take a break and again begin to pull your leg towards you, holding it for a minute. After this, change legs.

Leg stretch from a side lying position

It is performed in the same way as on the back, only turning over on its side. This helps to work the muscles that are located on the inside of the thigh.

Tilt to feet

This is done as follows:

Do 3 sets for each leg.

Fold to the feet

It is considered one of the most effective for beginners.

The execution goes like this:

That is, you need to lie on straight legs extended forward, tensing all your muscles. Hold for 15 seconds. Perform 3 approaches.

Pyramid exercise

First you need to stand up straight, put your feet together, press your hands tightly to your body. After this, one leg is moved 90-120 cm from the second. In addition, it is necessary to control the position of the feet. Firstly, they must stand strictly in one line. Secondly, one of them should be slightly turned outward, so that the heel of the foot, which is pointed forward, looks at the second heel.

Your feet should be placed a short distance apart to help maintain balance. Once your legs are in the correct position, you need to start lowering. That is, the arms go along the leg, and the chest is pressed against the thigh. This will help you stretch as much as possible.

Lizard exercise

Place one leg forward and make a deep lunge, with the limb bent at the knee. As a result, you need to align yourself with your ankle and point your other leg back. The arms are extended forward.
While in this position, you need to try to reach down. The support in this case is the forearms. The chest tends to the floor, and the head and heel of the leg tend back.

Pigeon exercise

From a sitting position, you need to extend one knee to the right. The support is on the second leg. After this, you need to turn your knee so that it is directed to the wrist of your right hand, and your ankle, on the contrary, is directed to your left. In this case, the shin should be parallel to the floor.

Then the thigh, together with the body, moves down. This helps to stretch the left leg, which is set back. Do the same for the right limb.

Twine trainer

To do the splits faster, in addition to special exercises and techniques, you can use a simulator. Before you begin the exercise, you need to securely fasten your legs. Girths are provided for this purpose. After the limbs are stretched, you need to sit in this position for a couple of minutes.

Reasons for failure when doing the splits

There are several common reasons for failures made by a beginner in an effort to quickly achieve results.

These include:

Severe pain and discomfort.
Damage to ligaments and joints.
Skipping workouts.
The emphasis is not on the right muscle groups.

You won't be able to do the splits quickly. A positive result with daily training can be expected only a month after the start of training.

Before starting intensive training, you should listen to the recommendations of professional athletes or dancers for whom the splits are an integral part of their work.

The most important tips:

high-quality and proper warming up of muscles;
Stretching should be done with slow and smooth movements;
take the correct position of the abdomen, back and pelvis while performing various exercises;
observe breathing technique;
do not strain your muscles;
control the position of your knees.

If you follow these simple rules and recommendations, you can achieve your goal within a short period of time. In this case, the risk of injury and pain will be minimal. It is very important to perform splits exercises for beginners from scratch every day in order to quickly achieve the desired result.

Video of exercises for doing the splits from scratch

The best splits exercises: top 7 exercises:

How to do the splits from scratch, devoting a quarter of an hour a day:

It doesn’t matter why you needed to do the splits - for showiness for a special occasion, perfect stretching or health benefits (yes, her splits also bring, and quite a lot). Whatever you have in mind, know that doing the splits is actually not that difficult. If you regularly perform several effective exercises, even more so.

1. Bends with hands “clasped” behind your back

Stretching, which is usually painful and therefore not very pleasant, is best started with a simple and slightly relaxing exercise, such as this one. It will stretch the muscles of the back of the thighs well and, as a bonus, improve the flexibility of the back, straighten the shoulders and chest.

How to do it. Stand straight, feet shoulder-width apart. Bring your hands together behind your back, lock them together and lift them up - your back should arch. In this position, bend over and pull your chest towards your hips. Keep your legs straight, they should not bend at the knees. After standing like this for 5 breaths, slowly return to the starting position.

2. Bends to one leg

Do it very carefully. The “pull” will be under the knee and lower back, but then the splits will become a couple of centimeters closer.

How to do it. Sit on the floor and stretch your legs. Bend your right knee and place it on your side, thereby opening your hips halfway. Strive to touch with your right hand outside left foot, and try to place your torso on a straight leg. Pull your left hand forward, too, towards your foot. Relax your shoulders - they should not rise. Stay in this position until you take 5 breaths. Raise your body, change legs, repeat the exercise.

3. Bend forward with legs open

It will not be possible to lie down with your body on the floor in this position right away. But when it does work out, it will mean that there is nothing left before the twine (and not longitudinal, but transverse).

How to do it. Sit down and spread your legs to the sides, but not to the maximum width. Move your pelvis forward a little, but be careful not to let your legs move with it. Straighten your back. Move your body forward towards the floor until you feel a “burning” under your knees - this is the tendons stretching. Stay in the lowest position for 5 breaths, then return to the starting position.

4. Deep lunges forward

What could be simpler and more convenient than stretching the leg muscles in such a lunge? In addition, this exercise is even too good for stretching.

How to do it. Lunge forward with your right foot. Place your hands on the floor. The leg should be between them. Place your left knee on the floor. If you can, lower yourself onto your elbows. Press your body against your right leg. Stretch your hips towards the floor. Stay as low as possible while you take 5 breaths. Switch legs and repeat the exercise.

5. Deep lunge with calf raise

Having worked on stretching the knees, let's move on to the hips, or more precisely, to the muscles of their back and front surfaces.

How to do it. Go to the wall, stop a step away from it, turn your back to it. Get on your knees. Place your right leg bent at a right angle forward. Lift the foot of your left leg up and “put it” on the wall. Pull your hips down until you feel a stretch in the muscles. Place your hands on your knee to keep your position stable. Keep your back straight. Stay in this position while you take 5 breaths, then relax, switch legs and repeat.

6. Standing Power Stretch

Stretch your muscles with the force of your arms - this can be more effective than putting pressure on them with your own weight.

How to do it. Stand straight, close your feet. Shift your weight to your left leg, and lift your right leg, bent at the knee so that it is easy to grab it with both hands. Stand straight on your left leg. Slowly straighten your right leg to the side, holding your big toe with your hand. If this comes easily to you, pull your hip towards your stomach, lifting your foot towards the ceiling. Hold this position for 5 breaths. Slowly lower your right leg to the floor. Switch legs and repeat the exercise.

7. Side plank stretch

To stretch in such a precarious (in the literal sense of the word) position, you need to be able to maintain balance. Despite the complexity, this exercise is worth trying - it significantly lengthens some muscles, while giving others a static load.

How to do it. Get into a side plank position with your arm extended and your right leg supported. Carefully, while maintaining balance, grab the big toe of your left foot with your left hand and, bending your leg at the knee, pull it up, gradually straightening it. Stand while trying not to lose your balance. If you can, straighten your leg and pull it as high as possible. After 5 breaths, gently release your left leg, place it on the floor, and assume a sitting position. Switch sides and repeat the exercise.

The main thing is to remove the reasons why your body has become inflexible!