How to sit on the splits for a non-flexible girl:
How to sit on the splits for a non-flexible girl —
If you’re just starting out, these 7 easy steps will help you safely build flexibility at home. Begin with a thorough warm-up and gentle progressive stretches, focus on breathing and consistency. This article covers modified exercises for women with limited mobility, tips to reduce discomfort, and a 4–8 week practice plan. Follow the steps gradually, avoid bouncing, and use regressions if needed to progress safely without injury.
If you’re just starting out, these 7 easy steps will help you safely build flexibility at home. Begin with a thorough warm-up and gentle progressive stretches, focus on breathing and consistency. This article covers modified exercises for women with limited mobility, tips to reduce discomfort, and a 4–8 week practice plan. Follow the steps gradually, avoid bouncing, and use regressions if needed to progress safely without injury.
For more guidance and evidence-based tips, see this external guide: https://www.healthline.com/fitness/how-to-do-splits
Getting on a split is a lifelong goal for some people, especially girls, because this impressive exercise makes them feel more flexible and relaxed.
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/
How to sit on the splits for a non-flexible girl
If you’re just starting out, these 7 easy steps will help you safely build flexibility at home. Begin with a thorough warm-up and gentle progressive stretches, focus on breathing and consistency. This article covers modified exercises for women with limited mobility, tips to reduce discomfort, and a 4–8 week practice plan. Follow the steps gradually, avoid bouncing, and use regressions if needed to progress safely without injury.
For more guidance and evidence-based tips, see this external guide: https://www.healthline.com/fitness/how-to-do-splits
Getting on a split is a lifelong goal for some people, especially girls, because this impressive exercise makes them feel more flexible and relaxed.
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. Below are step-by-step exercises and cues:
1) Standing calf stretch with bent knees
— While standing, step forward with your right leg and flex your foot. Bend your knees as you lean forward, keeping your back straight. Hold 20–30 seconds and repeat on the other side.
2) Goddess stretch
- Strengthens calves, inner thighs, and quadriceps; opens hips and upper back. Stand with feet wide and toes out, bend knees until thighs are parallel to the floor. Hold 20 seconds and repeat.
3) Low lunge with side stretch
— Targets hip flexors and helps keep hips squared for splits. Step forward, lower the back knee, square hips, and reach the opposite arm overhead. Hold 20 seconds.
4) Half split hold
— Prepares hamstrings and hips. From a kneeling lunge, extend the front leg, flex the foot, hinge forward with a straight back. Hold 20 seconds.
[Additional program and online classes → https://flexderek.com/stretchingonline/]
Komakha Slava (FlexDerek)
#stretching online #stretching workshops #yoga
- 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/
#stretching online #stretching workshops #yoga