(Make sure you stretch both sides! I like to do this routine twice on each side as I find myself a little looser after the first run through. Hold each stretch for 20-30 seconds. )
Stretching for the Splits: Quick Guide
I get a lot of asks about how to achieve a split, so I took a couple quick videos today to help out anyone who is working toward this goal! These are my favorite side splits stretches. Here are a few things to keep in mind when stretching for the splits:
- Warm up fully before beginning to stretch! This is important. Warm muscles are much looser and more pliable than cold ones, and much less prone to injury. It’s best to save the stretching for after your workout, or if you aren’t planning on working out, do 5-10 minutes of a full body cardio session that gets your heart rate up. Jumping jacks, kicks, jogging around, running up and down the stairs, dancing to a fast song or two… whatever gets your blood flowing. I find it helpful to do some squats, lunges, and high-knees before stretching my legs as well.
- Try to keep the hips squared when you stretch.This means that both your hips will be facing forward, your legs should be nearly in line with each other, the knee and foot of the back leg will be facing the floor, and your torso should not twist out to the side. Think of pulling the back leg forward and the front leg back. Whether you perform your split squared or turned out/open will depend on your sport/dance style and aesthetic preference, but when stretching always aim for squared hips as it allows a deeper stretch.
- Stretch to the point of discomfort, NOT PAIN. Don’t hurt yourself! A pulled muscle can set back all of your progress for weeks or months, so listen to your body!
- Don’t stretch every day. My general rule is that if my muscles feel fine, I will stretch 2 days in a row, but try to give yourself a break at least every few days and especially if your muscles are very sore. Just like strength training, your body needs time to repair any muscles damage. Stretching too much can actually inhibit your progress. Light stretching however is ok every day.
- Be patient! Splits don’t happen overnight. It may take some 4 weeks and others 4 months and others 4 years, but keep at it and you will see results :)
Of course there are many many more stretches that you can do to help achieve your splits, but these are the basics that will target the hamstrings and hip flexors for your split. Make sure to vary your routine and add new stretches every so often!
This is a GREAT post. However, I am VERY close to doing the splits this way. Stretch kicks help bigtime in stretching for this as well. If anybody has a post for stretches for doing splits the other way that would be sublime! and you should share it with me :D
- must reblog
- must be following me
that’s it. you have one hour.
GO GO GO
The recipe for a great inside ride: “Mix about 50 percent fast, light efforts with 50 percent heavy, steep climbs [low rpm, high resistance],” says Rubin. And don’t forget the tunes. When you take a class, instructors match beats per minute in songs to the intensity levels of the workout, helping you stay in sync.
minutes 0 to 3
> Warm up. Pedal comfortably with little or no resistance.
> ”Diamonds from Sierra Leone,” Kanye West featuring Jay-Z
minutes 3 to 7
> Add resistance. Make pedaling harder and rise out of the saddle.
> ”Harder to Breathe,” Maroon 5
minutes 7 to 11
> Add more resistance. Slow your pace to 55 to 60 rpm. Alternate standing and sitting for 30 seconds each.
> ”Grenade,” Bruno Mars
minutes 11 to 15
> Active recovery. Reduce the resistance and maintain a brisk, high pace (cadence) at 88 rpm.
> ”Just Can’t Get Enough,” The Black Eyed Peas
minutes 15 to 19
> Flat ride. Add a bit more resistance and pedal at 90 to 95 rpm.
> ”Days Go By,” Dirty Vegas
minutes 19 to 23
> Hill surges. Up the resistance and pedal at 65 rpm. Every 30 seconds, increase your leg speed and surge as fast as you can for 15 seconds.
> ”Judas,” Lady Gaga
minutes 23 to 27
> Fast and flat. Ease up on resistance and pedal at a fast pace (110+ rpm).
> ”Party Rock Anthem,” LMFAO
minutes 27 to 31
> Steep climb. Increase resistance and slow to 70 rpm, alternating between sitting and standing for 30 seconds each.
> ”Uprising,” Muse
minutes 31 to 35
> Steady cruising. Reduce resistance and pedal at your preferred cadence.
> ”Curbside Prophet,”Jason Mraz
minutes 35 to 43
> Speed play. Mix short and long sprints (95 to 110 rpm during sprints, 65 to 70 rpm during recovery). Start with 10 seconds and work up to 60 seconds (equal recovery time).
> ”If U Seek Amy,” Britney Spears
minutes 43 to 45
> Cool down. Pedal comfortably (85 rpm) with little or no resistance.
> ”Love the Way You Lie, Part II,” Rihanna
(or just post a lot of curvespo)
I need more on my dash!
My girlfriend got a 30 day trial to the gym I belong to. Our goal is to go to the gym 4-6 times/week for the remainder of her trial. It gives me more motivation to go too! I’m trying to convince her to get a membership, but I know our finances are tight right now.
So far this is day 3 and I’m already loving the fact that we’re both working out together.
Beautiful and Fit