“Widely walking”: how to do the splits

Ideal stretching and graceful flexibility is the dream of every girl, which sometimes remains unfulfilled, simply because there was not enough willpower and determination, or at some turning point the girl suddenly stopped believing in herself and in her capabilities, the capabilities of her body.

How to do the splits at home

Let's start with the good news: in order to develop this ability in yourself, you won't need anything other than a mat, patience and some time. Speaking of time: as a rule, the younger a person is, the faster he manages to stretch his muscles, regardless of gender. But even in adulthood, it is quite possible to do the splits within a few months, if you do not forget about regular training.

Any exercise, especially stretching exercises, should begin with a warm-up, otherwise you risk tearing your muscles and your dream of perfect stretching will have to be postponed for some more time. To warm up, it is enough to do squats, jumping or simply swinging your legs and arms for 5-10 minutes. But ideally, of course, it is best to start stretching - muscle stretching exercises - after a full-fledged strength training, for example, after quality work in the gym.

How to do the splits correctly

The splits are not just a beautiful, graceful stretch with which you can conquer your friends (which, incidentally, is what most girls do these exercises for). In fact, thanks to the splits you will not only strengthen the muscles of the hips, back, abdomen and buttocks, but also get rid of a large amount of fat deposits.

In order to understand how to do the splits correctly, you need to decide on the type of stretching you are striving for.

• Longitudinal twine. The simplest type of stretching, it is best to start with the longitudinal splits. Can be performed on both the left and right side.
• Cross twine.
• Sagging twine. It can be either transverse or longitudinal, but the inner part of the thigh forms an angle of more than 180°. Can be performed in the air or with the legs elevated.
• Vertical twine. With this type of stretching, one leg stands on the floor, and the other tends upward, as close as possible to an even vertical position.

Twine exercises

Our exercises described below will help you do the longitudinal splits as soon as possible. Of course, provided that you perform them daily several times a day on well-warmed muscles. By the way, to warm them up even more, you can take them before training hot bath, where you need to massage your buttocks and inner thighs well with a stiff brush.

When the warm-up is completed, you can proceed directly to the exercises. They need to be performed to relaxing, pleasant music, slowly, listening to every cell of your body. As it warms up and muscle tension you will understand when you can move on to the next exercise.

1. Sit on the floor with your legs extended and your knees extended as much as possible. Try to clasp your feet with your hands, bending over them as low as possible.
2. Leave one leg lying straight in front of you, and move the other to the side as far as possible, forming a right angle of 90°. The back and legs should be as straight as possible.
3. Lie on your back, raise your outstretched legs, forming a right angle. Spread them as far as possible, helping your hands to touch the floor. Of course, this is almost impossible for a beginner to do, but we strive for perfect stretching, right? Bring your legs together, rest for a few seconds, and repeat the exercise over and over again.
4. Perform alternate swings of your legs to the sides, first lying on your side and then standing with your back straight. Hold each leg in the air at maximum height for a few seconds.
5. Make smooth lunges, trying to touch the floor with the back of your thigh, extending your leg as much as possible. Stay in this position.

How to do the splits in a month

A month is a very short time to achieve a perfect split, even a longitudinal one. But still, if you do the exercises as often as possible, without missing a single day and warming up your muscles well every time, your dream will come true within a month. This is quite possible if you are patient!

This video shows very useful exercises that you can also combine with those described above in order to speed up the desired result.

How to do the cross splits

For a transverse split you will need much more persistence and time than for a longitudinal one. But, you must admit, it’s worth it!

There are 3 main exercises that will help you do the cross splits, when combined with other regular stretching exercises and strength training to strengthen your muscles.

1. Sit on the floor with your back perfectly straight and your legs spread apart as wide as possible. Raise your arms and bend your torso towards the floor, trying to lie completely on the floor between your legs. Touch the floor not only with your head, but also with your chest and stomach. Then perform the same exercise with rotation alternately to the left and then to the right leg. Over time, you will get better and better at it! By the way, for convenience, you can perform this exercise by hooking one leg, for example, behind a doorway or the leg of a bed.
2. Stand up straight, spread your legs as wide as possible. Hug yourself with your arms and bend slowly, trying to touch the floor with your elbows and forearms, while keeping your legs as straight as possible. When you succeed, you can rest, resting all your weight on your hands.
3. Stand with your back straight, feet shoulder-width apart. Bend over, placing your palms on the floor. Leaning on your hands, smoothly spread your legs until you reach their maximum width. Stay in this position for a few minutes.