8 Steps How to Do the Splits Properly for BeginnersMay 05, 2021 04:30 PM How to Do the Splits - Photo by Konstantin Mishchenko from Pexels
Tripboba.com - As one of the most popular flexibility exercises in the world, split quite looks like a hard one to do, moreover when our body is not that flexible. Even if it is hard, you should give it a try since it is good for your muscle flexibility. But, you need to do it in the most proper way to make it "safe" for your muscles.
If you are eager to learn how to do the splits in one day, then let Tripboba guide you through the 8 steps on how to do the splits in one day for beginners.
Get yourself ready and here we go!
How to Do Splits in One DayHow to Do the Splits - Photo by bmwalkiewicz from Pixabay
Step 1. Prepare yourself
The very first step you need to take on how to do the splits is finding the most comfortable clothing on your body.
You may wear a short or sport pants which have a lot of stretches, so you can move your body easily and comfortably. We are strongly recommended for you to wear leggings, exercise shorts, yoga pants, or sweatpants.
After you get the right sports to wear, preparing the gear to make yourself at ease while doing splits is also an important thing to do. You need to prepare at least an exercise or yoga mat, yoga block, a bolster.
Finding a clear space to lay your yoga mat is also good to go to make your exercise better. But if you plan to do it indoors at your home and you have a carpeted floor, you can skip preparing a yoga mat, since it is enough to make yourself comfortable.
Step 2. Stay hydrated
Same as with another exercise, you need to make yourself stay hydrated to avoid dehydration. In the worst scenario, when you are dehydrated, it can cause muscle fatigue and reduce your ability to stretch your muscle at the best performance.
You can prepare enough water within your reach while doing splits and do not over-drink it will not make you comfortable to make a move. Just enough.
How to Train to Do the SplitsHow to Do the Splits - Photo by Marcus Trapp from Pixabay
Step 3. Warming up
After all of the preparation is done, the next step on how to do the splits in one day is warming your body up. As we may know, warming up is always necessary while we are planning to do an exercise.
Also on splits, you need to do an overall body warm-up exercise to help your muscles loosen and prepare them for a deeper stretch. You can start with light jogging or doing jumping jacks for about 5 to 10 minutes to warm up your body and rising up your heart rate.
Step 4. Lunge, squat, and butterfly stretch
Once your body is warmed up and your heart rate is rising up, then you need to stretch your leg to get it ready for splits. If you are preparing to do the middle split, then you need to do wide squats, side lunges, and deep plies.
On the other hand, if you desire to do a front split, then you need to do scissor lunges, reverse lunges, and traditional squats.
To avoid any injury while doing split, you need to do a butterfly stretch to open your hip flexor muscles. Start with sit with your knees bent and out to the side until you get the form of "V". Then, touch the soles of your feet together and place your hands on your feet.
After that, bring your head as close to your feet as you can and stay there while you take a few deep breaths. Finish with gently push your knees towards the floor using your elbow.
How to Do the Splits for BeginnerHow to Do the Splits - Photo by StockSnap from Pixabay
Step 5. Stretch in lizard pose
If you are doing yoga, then you may be familiar with the lizard pose. Yes, it is good to help open your hip muscles after you do the butterfly stretch. To be able to do that, you can start with a lunge forward with your front knee bent in line with your toes and stretch your back leg behind you.
Then, place your fingertips on the ground on either side of your front leg and gently bring both hands to the inner side of your front foot, rest your hand on the floor.
To allow your muscles to relax with each exhalation, take a few deep breaths. If you want to get a deeper stretch, you can rest your forearms on the floor, but you can skip this if you are not able to do it.
Step 6. Straddle stretch
Now, this stretch is good for bending your legs as far as possible and to help you to relax your muscles. to perform this stretch, keep your legs out and your knees straight.
Then, bend your upper body towards the floor and breathe deeply to help you relax your muscles more with each breath. After that, roll back up to sitting straight up and gently bounce in your legs to a butterfly position.
To help your muscle relax, you can repeat this stretch 3 to 5 times.
How to Do Splits for Beginners in One Day
Step 7. Do the splits
After a long process of stretching, now we’ve come to the most important step on how to do the splits. Yes, we are doing the split.
Firstly, you need to place a bolster in the middle of your mat with two yoga blocks on both of your sides. Then, kneel behind the bolster and place both of your hands on the yoga blocks for support. After that, place one foot down in front of the bolster with your back knee on the ground.
Now, gently extend your leg forward while you slide the back leg back curling your toes under. You need to allow the bolster to support your legs to alleviate some of the tension. With 3 to 6 deep breaths, extend your legs farther in each breath.
Do these steps while switching the front leg 3 to 5 times.
Step 8. Do the splits without support
While you feel that there is no tension on using the bolster, not this is the right time to try the split without it. Start with position your body in a lunge with your hands on the floor on either side of your front leg. Then, slowly slide your front leg out into the split position and lower your body down towards the ground.
After you feel the tension, do not overexert yourself since you may pull a muscle. All you need to do is hold the position for several seconds and then relax down to your knees. You can repeat this step 3 to 5 times while trying to get a little lower down each time.
After you follow the step-by-step on how to do the splits above, you need to keep practicing those exercises and stretch every day until your body is flexible enough to do a split. 20 until 30 minutes a day is enough to make your body master the skill. Good luck!
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