How to sit on the splits for a non-flexible girl?

How to sit on the splits for a non-flexible girl?

Getting on a split is a lifelong goal for some people, especially girls because this impressive exercise makes them feel more flexible and relaxed.

The ground truth about sitting on a split for man and woman is the same principle that drives muscle flexibility. Girls are naturally born more flexible than a man so comparatively it’s easier for them to do the splits.

however, when you look at the workout program between men and women their preferences are different. The reason they typically follow different workout plans is that men want to build muscles around their arms, shoulder, and pecs whereas women want defined legs and butts.

The structural difference between them makes it more optimal for some girls to be training for splits and less for men.

Research has shown that with consistent practice, even healthy adults can train and eventually learn how to do splits even when they were unable to touch their toes! You can also train at home through online sessions by professional trainers to determine if you have the potential to get the splits.

There are some stretches that you can do at your home to develop flexibility for the splits. They are:

STANDING CALF STRETCH WITH BEND KNEES

Before you start doing the splits it’s important to stretch out your calves, it will help straighten out your legs when you do splits. Improving calves’ flexibility will make it easier to reach the toes.

Calves flexibility is very important to perform more advanced stretches but it’s often neglected while training for splits.

Let’s do it step by step:

• First, while standing step forward with your right leg and flex your foot.
• Now bend your knees as you lean forward keeping your back straight
• Rest your hand on your leg. Focus on flexing your right foot.
• hold for 20-30 seconds, and repeat on the other side.

GODDESS STRETCH

The Goddess stretch strengthens the calves, inner tights, and quadriceps muscles. It also stretches the hips, Upper back, and chest.

• Stand on a yoga mat with your legs width apart and feet pointing out
• Bend your knees and make the tights parallel to the floor
• Twist your shoulder and press your right hand inside of the knee. This will open the upper back
• Now use your left-hand elbow, place it on your other knee and slightly bend forward
• Hold it for 20 seconds, then repeat on the other side

LOW LUNGE WITH SIDE STRETCH

This stretch targets the hip area, stretching the muscles and making them flexible. This is one of the best exercises to do in the morning. Doing this stretch will help you keep your hips squared while doing the splits.

• Step forward with your right leg, lowering your hips and putting the back knee on the ground.
• Bend both knees at a 90-degree angle, keeping the front knee directly above your ankle and your back knee should line up with your hips.
• For support, hold a yoga block with your right hand
• For a good stretch, Put your left arm up and over to the right. feel the stretch down the side of your body through to the left hip flexor.
• Hold the position for 20 seconds

HALF SPLIT HOLD

This is the pose that prepares you for getting into the perfect split. This is called a runner lunge that stretches your hips, lower back, Legs, and the spine

• Start by kneeling down and extending your leg out in front of you and flexing the foot.
• Bend forward keeping your back straight, keeping your hips square.
• For balance place the yoga blocks on both sides
• Hold the position for 20 seconds

https://flexderek.com/stretchingonline/

Komakha Slava (FlexDerek)

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