Today we have a big article on the topic of how to do the splits at home... To be exact, we will talk about the stretching exercises that should be done.

Preparation:

1. Before starting doing exercises in stretching, it is necessary to warm up well. It will be very effective to run starting from 20 minutes and then do some joint stretching. A criterion of good warm-up of your body is simple – you have to get sweaty :) And the sweatier you get, the better.
2. Let's do a few dozens of abdominal presses, push-ups, squats;
3. Let's move on to stretching exercises
4. Attention!!! All exercises have to be performed very smoothly and very slowly. It is not at all recommended to make sharp movements.
5. The manner of doing exercises:
   We perform all dynamic exercises (forward bends, switches, etc) 30 times on each side. We perform all static exercises (fixed bends) for 30 seconds (better yet from 2 minutes) on each side.
6. The breathing mode is the following:
   When making an effort (for example, during bending), it is necessary to hold the breath or breathe the air in. Also, if you are in pain, you need to hold your breath or breathe the air in.

When doing these exercises, your main task is to be as relaxed as possible.

Ads:

No. 1

Let us sit down in this way (don't pay attention to the fact that Sergey has a big head – I had to take pictures with a wide angle and came too close to him).

1. One leg is completely straight
2. We will pull the toes on the straight towards ourselves. As soon as you do that, you will feel right away how your ligaments under your knee and in the back side of your thigh (the area next to your buttocks).
3. Sway up and down.

This exercise stretches the back side of the thigh and the under-knee (arcuate popliteal) ligaments of a straight leg, as well as tailor's muscles (the inner side of the thigh) of both legs.

The exercise is done in an inversed manner for both legs.

 

 

No. 1а

Those who find it difficult to do the previous exercise can put the hands on the floor. The rest is the same.

 

No. 2

Let's switch from one leg to another (because the exercise is performed in an inversed manner for each side).

 

No. 3

Turn the body towards the straight leg and bend down to the leg. Do not drop the knee of the bent leg.

 

No. 4

Arches and half-splits. I don't know what to call them. We hold the leg at the back as straight as we can, and the leg at the front is bent a lot.

This is a very important exercise for side splits. We are stretching the front side of the thigh of a straight leg here. And we are partially stretching the inner side of the thigh (tailor's muscles). At the same time we are working out our bent leg. We do it for each side.

 

No. 5

Since this exercise is performed in an inverse manner for each leg, we then add the switches.

 

No. 5а

Those who find it difficult can put their hands on the floor.

 

No. 6

“The short stretching set” starts with this exercise

1. We sit on the floor
2. The knees and the feet are stretched in such a way that the pelvis can get through the heels,
3. We smoothly rock up and down (as if trying to sit down on the floor)
4. You can control your weight with your hands holding onto the floor.

 

No. 7

We sit down on the floor.

I want you to pay attention to the fact that your toes are pointed straight back while you kneel.

 

No. 8

A kneeling forward bend.

 

No. 9

We sit down again and now our heels are rotated sideways. We try to put our buttocks on the floor as if sitting down.

 

No. 10

"A butterfly".

1. We sit on the floor.
2. We put our legs in front of us (if possible, the heels are as close to the body as possible).
3. The feet are put together.
4. We try to put the thighs on the floor. You can help yourself stretching the thighs with your elbows.

 

No. 11

We bend forward. We try to lie down on the feet with our stomach. Those who find it easy can lie down forward and rest :)

 

No. 12

1. We sit on the floor,
2. Then we straighten out one leg,
3. The second leg is bent and it is placed on the thigh of the straight leg
4. We put the knee of the bent leg on the floor
5. We bend towards the straight leg

(we emphasize the bend to the straight leg)

 

No. 13

Now the bent leg is put OVER the thigh of the straight leg. We bend towards the straight leg.

 

No. 14

1. While sitting on the floor,
2. We keep one leg straight,
3. The second leg is bent and put behind the back
4. We bend towards the straight leg,
5. Then we bend towards the bent leg.

 

No. 15

1. We sit on the floor,
2. We keep our legs in front of us.
3. We bend. We try to lie down on the thighs with our chest.

 

No. 16

1. We sit on the floor,
2. One leg is straight,
3. We take the second leg holding the foot with TWO hands and straighten it out/
4. We repeat 10 times and more. Then we fix our position and we hold it from one minute on. Those who find it easy can rest their head on the knee.

 

No. 17

1. While sitting on the floor,
2. We stretch the legs to the sides, and we keep the knees straight
3. We bend to each leg alternatively
4. In the end, we make a kneeling forward bend.

 

No. 18

Splits.

Everything seems to be clear here.

1. At the beginning we just sit,
2. Then we bend forward.
3. We start with the side splits,
4. And we conclude with a cross split

 

The short set is finished at this point.