#Splits Training

let this be the year you finally get your splits 💜✨ disclaimer: I'm not saying this is a „get your splits in 30 days“. just saying if you do these on a consistent basis you'll eventually get your splits xx 💜 @vibefitde #stretching #splits #splitsprogress #splitstraining #splitstretch

This exact routine took me from stiff to full splits in just 3 months! 
If flexibility is your goal, consistency beats random stretching. 
Do this 5 minute routine 5x/week and you’ll be more flexible before you know it! The routine: -Ragdoll fold → walk it out -Downward dog -Low lunge to half split (x3) -Couch stretch -Deep half split -Your lowest split – 45 sec -Rest 30 sec to 1 min -Your lowest split – 45 sec -Switch sides and repeat! Research shows that holding stretches for less time (as little as 30 seconds) but doing them more often is the most effective way to improve flexibility. Don’t forget to warm your body up first (I like to stretch after lifting), and relax and breathe slowly. Save for later and let me know what you’d like to see next!

Want to get your splits? 🫶🏼 Try these 8 stretches 👉🏼 Do each stretch daily for 30 seconds. Programs available on my app 👇🏼 💚 Full body flexibility program ~ any level, beginner friendly) 💚 Mobility ~ int-advanced 💚 Weight lifting ~ beg-int 💚 Get your first pull up program ~ beginner Link in bio to sign up. Access to all programs with subscription!! More programs coming soon ☺️ #howtogetyoursplits #splits #frontsplits #stretches #flexibility #yoga #fitnesslifestyle #fitness #mobilitywork #calisthenics #health

Want to get bendy? If middle splits is your goal then you’ll want to keep reading and save this post! Here’s what to focus on: • Adductors (inner thighs) and hamstrings need both strength and flexibility • Your hip joint needs to move into abduction (legs moving away from the body) • Everyone’s bone structure is a little different so learning how your pelvis and femurs are shaped can help you find more space safely The goal? Opening space, not forcing it 🙌 Train smart, stay patient, and your splits will come 🤸 #splits #gymnastics #flexibility

✨ My 5 Go-To Drills for a Flat Front Split ✨ Not the only ones — but definitely 5 essentials to add to your routine if you’re working on a clean, flat split❣️ Beginner & Pro options included! 📌 SAVE THIS & START ADDING them to your practice!🌶️ I know the split journey can feel soo slow… but here’s my promise: If you keep showing up, progress is 100% guaranteed. Stay with me — I’m here to share everything I’ve learned from years of stretching myself and teaching others❤️ #flexibility #stretching #contortion #splits #splitsprogress #yogaflow #yogapractice #middlesplits #gymnast #poledance #yoga #pilatesforeverybody #splitstraining #flexible #figureskating #ballet #yogapose #hipmobility #hipopener

Some of my favorites 🫶🏻🙂‍↕️ #ballet #ballerina #splits #flexibility #stretching

HOW TO ACTUALLY GET THE SPLITS AS AN ADULT (IF YOU’RE NOT FLEXIBLE) 😬⬇️ Step 1: Stop believing the lie that just holding static stretches is going to increase your flexibility (it won’t). You’re just going to waste your time, get frustrated, and convince yourself you can’t do the splits. Lasting flexibility in splits is built the same way strength is built 💪🏽 With a structured progression plan. Real splits progress comes from: ✔️ improving hip mobility ✔️ building strength in deep ranges ✔️ using active, dynamic, pnf, isometric & eccentric work ✔️ letting your body recover instead of training daily Once I stopped “stretching more” and started training smarter using science backed methods to increase flexibility, I’m finally getting my splits — at 38 😱 If you’ve been stretching forever and wondering why nothing’s really happening… it’s time to start training splits the RIGHT way (not just stretching). Want the exact splits workouts that got me these results? Comment: SPLITS

my go-to stretching routine to get your splits (hanumanasana🐒) FAST !! the key is dynamic movements & active flexibility training. you don’t even need to do this every day to see progress… just a few times a week should do the trick. ☺️ happy practicing! #splitspose #splitsprogress #stretchingroutine #activeflexibility #flexibilitygoals #flexible #flexibleyogis #stretching #stretchingexercises #splitspose #splitseverywhere

👩🏼‍🔬Splits are mainly made up of hamstring and hip flexor flexibility. Flexible hamstring are important for the front leg in your splits and hip flexors for the back leg. 🎁 Comment SPLITS and I will DM you one of my front split routines if you want to put these stretches into practice. 🤗

I got the splits in 3 months using this exact routine (important tips included below!) The routine: -Toe touch with pulse -Ragdoll fold & walk it out -Downward dog -Low lunge pulses -Half split -Flex & point toes -Couch stretch -Active spit 30 seconds -Rest 30 sec -Your lowest split 30 sec Repeat 5x/week! There are hundreds variations of stretches out there that could get you to the splits, but what’s more important than the stretches themselves is the method… Some important tips while doing the routine: 1. Do active/dynamic/pulses before holds (as you see I do pulses for a lot of my stretches before I do holds) -This eases your body into the stretch as opposed to a long harsh hold right away which may make your body tense up. 2. Do an active split before you try your deepest split (this was the biggest game changer for me!!) -You do this by pushing way the ground with your heel (like you’re trying to hold yourself up instead of just letting gravity take you down) -This activates your hamstring which sends the signal to your hip flexor to relax 3. Start where you’re at, don’t try to force a stretch that’s way outside of what your body is used to -If you’re far from the ground, use yoga blocks or anything elevated to allow your body to relax into the stretch without forcing a stretch that’s too advanced -Close your eyes and take deep breaths, if you’re doing the right level stretch you should feel some discomfort but be able to relax into it and ultimately forget you’re even holding a stretch 4. Warm up your body first -This is so important to allow your body to get deeper into a stretch rather than just tensing up and possibly pull a muscle -I like to stretch after cardio or a lift but even 10 minutes of quick walking could do the trick Save for later and comment if you want to see a full video on tips to get more flexible!

My flexibility progress in a month!! I stretched everyday and finally got my over splits 🥹 1ヶ月間毎日欠かさずストレッチをしてみた結果、！きちんと成果が現れました<33 #上智大学 #sophiauniversity #sophianscontest #sophianscontest2025 #ソフィアンズコンテスト #ソフィアンズコンテスト2025 #バレエ #バレエ大好き #柔軟 #kitribalancechallenge #ballettok #balletdancer #balletchallenge #splits #flexibility #backtoballet

Stretch with me @sstretching.dxb ✨ #stretching #motivation #split #flexible #sports