Longitudinal splits: rules of execution, contraindications, a full range of exercises from Ekaterina Buida

How to do the splits quickly? Stretching at home.

Any sport requires great achievements, self-improvement and hard training. You need to set a goal and go all the way to achieve it.

Splits are a sports position that requires a certain elasticity of tissues and joints to perform.

To achieve the desired effect, you need to prepare for 20 minutes daily.

If free time is a problem, then you can perform special exercises every other day. In this case, you may not be able to do the splits in a short time.

Beautiful twine

Beginners need more time for self-training, and

Athletes just need to stretch their muscles for 10 minutes and can immediately get into the position.

Splits: how to do the splits quickly?

Girl and the splits

Only a person himself can force himself to do classes and become better and more beautiful.
The key to success is a clearly defined goal for yourself and an awareness of the upcoming stresses that need to be overcome.
This is the only way to do the splits easily and quickly.

How to do the splits quickly?

This question is often asked by beginning athletes and those people who do not know what efforts need to be made to achieve their goal.

Important: Correctly assess your physical capabilities. There is no need to repeat after professional athletes, because they have many years of hard training behind them.
Tip: Don't do difficult tasks right away to avoid harming your body!

Exercise for the splits
Many people fail to do the splits even after several months of persistent self-preparation. Each person has their own body characteristics, so some things come easy to them, while others need to try hard to achieve good results.

Therefore, those people who do not have good flexibility by nature will not be able to do the splits quickly.

How to do the splits without preparation? — Practical advice

Splits with preparation
To quickly do the splits, you need :

endure the pain
strive to improve results and
great desire
You should not stop halfway, even if you are sure that nothing is working out and you are disappointed.

Important: When performing assigned tasks, you may experience muscle pain - this is normal if the pain is not severe. If sharp colic appears, finish the warm-up.
Remember: A muscle tear is a painful injury that needs to be treated. Therefore, do not bring your activities to a painful state of tissues. Exercises should be done easily and with pleasure.

Muscle stretching exercises
How to do the splits without preparation ?

This question is often asked by people who have never exercised in their lives or have done it very rarely.

In order to have good stretching and flexibility, you need to train yourself every day, stretching at a slow pace, without sudden movements. The following practical tips will help all beginners:

An important part of preparation is warming up..

Warm up your muscle tissue by running in place, jumping rope, and squats.
A good activity for warming up all tissues and joints is swinging straight legs in different directions
Preparatory exercises should be performed with a straight back

muscle stretching begins - a long stage of training.

Without stretching, the splits will not be perfect.

Warm-up

Important: Take your preparation responsibly. It is necessary to spend 10 minutes warming up the tissues and at least 5 minutes stretching.

Where to begin?

Before starting a set of stretching exercises to do the splits, be sure to warm up your muscles well. To do this, you need to warm up for 10-15 minutes.

Warm-up for splits for beginners at home:

Circular movements of the head;
Tilts of the body to the sides, forward, backward;
Swing your legs to the sides, forward, backward;
Squats;
Jumping rope;
Running in place;
Push ups;
Abdominal exercises at a fast pace.

The order, number of repetitions and pace of warm-up exercises can be changed at your discretion. The main thing is to work well and warm up all the muscles and joints, thereby preparing them for stretching for the splits.

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Split stretch for beginners

In order to do the splits, beginners need to do proper stretching at home. Properly performed stretching exercises will improve blood circulation in the sacrum, pelvis, abdominal cavity, joints and ligaments. Stretching exercises will improve posture, help normalize intestinal function, burn fat on the hips and abdomen, and prevent and heal varicose veins.

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Systematic stretching exercises will train weak muscles, which will subsequently be able to withstand significant loads. Proper execution of stretching techniques means a gradual increase in the mobility of the sacrum and hip joints, while eliminating overexertion of the lower back. When performing exercises, all ligaments necessary for effective stretching should be involved.

It is necessary to stretch the muscles until slight painful sensations occur. In this case, you should wait 15 seconds; if the pain does not go away, then the load should be reduced. There is no need to hold your breath while doing exercises at home. You should breathe evenly and deeply, saturating the muscles with oxygen, thereby helping to stretch better.

However, before you start doing stretching exercises to do the splits, you should make sure that there are no contraindications for health reasons.

Stretching for splits is contraindicated when:

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Various spinal injuries;
Bruised legs;
Lower back pain;
Inflammation of the hip joints;
Cracks in bones (especially the pelvis);
High blood pressure.

Exercises

For high efficiency, you should perform a set of stretching exercises every day, in the absence of time, at least three times a week. The exercises are performed alternately with each leg for 30 seconds to 1 minute. In the final position, be sure to be fixed for a short period of time.

Stretching exercises for splits for beginners at home:

Hamstring stretch - Stand with your knees on the floor, back straight, arms at your sides, gaze forward. Lunge forward with one leg without bending your knee. Bend your torso forward towards your feet, touching your palms to the floor. The shoulders should be level and the back leg should be straight.
Anterior Thigh Stretch - Get down on your knees, resting your elbows on your hands, palms flat on the floor. Buttocks touch heels, look forward. Lunge with one leg back until it stops, without bending the knee joint. Fix, return to the starting position.
Lateral leg extension with an inclination - Sit on the floor, connect your heels to each other. Back straight, clasp your feet with your hands. Extend your left leg to the side, the right leg should be pressed to the floor. Place your right hand along your head so that your shoulders are level. Use the fingertips of your right hand to reach the toes of your outstretched left foot.
Bends - Sit on the floor, spread your legs as far apart as possible. Back straight, hands behind back. Bend your body first towards one foot, then towards the other.
Fold - Sit on the floor, straighten your legs and extend them forward, point your feet towards the body. Straighten your arms and raise them up. Without rounding your back, bend your body forward, trying to reach for your arms as far as possible.
Half-step on your back - Lie on your back with your legs and arms extended along your body. Raise one leg up, clasping the boot with your hands. Focus on the second leg, bent at the knee.
Foot adduction - Sit on your knees, pressing your buttocks to your heels. The back is straight, arms are extended along the body. Sitting on the heel of one leg, stretch the other leg back. Then bend the extended leg at the knee, clasping the boot with your hand. Stretch the leg muscles as far as possible.

Split exercises - learn to do the splits yourself, instructions

Stretching exercises for the splits
When the warm-up exercises and stretching are completed, you can begin to perform training tasks for the splits.

The instructions will help you learn the twine yourself.

Remember: Perform the splits tasks consistently. This is the only way you will see results that will improve every day.

EXERCISE:

Sit on the floor with your legs wide apart.
Lean forward deeply, while stretching your arms forward.
If there is slight pain, stay in this position.
Get up from the previous position and repeat the exercise again after a few minutes

Remember: If you have completed all stretching tasks and have begun basic training, it is prohibited to sit in a chair during the break between exercises. The muscle tissue will relax and lose elasticity. The break between classes should be on your feet (you can lie on the floor, but do not sit down). Otherwise, you will have to repeat all stretching training tasks again.

EXERCISE:

Move one leg to the side
The second should be bent at the knee
Lean towards your extended leg
The gap from this leg to the floor should gradually decrease

EXERCISE:

Sitting on a flat surface, spread your legs to the sides
Place your hands on the surface in front of you
Transfer the weight of your torso to your arms, lifting your pelvis from the floor and leaning forward.
Spread your legs to the sides, reducing the distance between the pelvis and the surface

Split exercises for children

By choosing the right exercises for children to do the splits, you can see considerable progress in your child. First, as we have already said, it is worth doing a short warm-up, and only then moving on to the actual complex.

Exercise 1

Leg swings are very useful for splits. The baby needs to hold on to the back of the chair with one hand, and let him place the other on his belt. Swings are made with each leg, changing position near the chair to the opposite side. You can do them backwards, forwards, to the sides. Repeat 10 times for each leg . The back should remain straight while performing the exercise. Keep your knees straight and your toes pointed out.

Exercise 2

This exercise is first performed shoulder-width apart, and then in the sixth position. The baby needs to bend forward to touch the floor with his palms. in this position for about 6-10 counts , then return to the starting position.

Exercise 3

To perform this exercise you need to kneel. Stretch forward first one and then the other leg. The knees should remain straight. You should try to get your pelvis as close to the floor as possible. Lower the pelvis with a straight leg for 6-10 counts .

Exercise 4

You need to sit in a position like for a cross split. Stretch your arms forward. You must first spring your whole body forward, and then to the sides, alternately to each of your legs. Over time, you can begin to bend your arms , gradually reducing the distance to the floor.

Exercise 5

You need to sit down and spread your legs to the side. Leaning on your hands, let the baby crawl forward, almost on his stomach. Over time, you need to try less and less to lift your pelvis off the floor.

Exercise 6

To perform this exercise, you need to sit on your buttocks with your feet together at the groin. Now try to move them as close to the groin area as possible and reach the floor with your knees. Swing your knees like wings for 6-10 counts.

By regularly performing this set of exercises with your baby, you will soon be able to boast of his excellent achievements. When it’s time to do the splits, hold your child by the shoulders. And remember not to allow too much stretching or sharp pain. We invite you to watch several videos of kids doing the splits.

Splits at home - how to sit down correctly?

Girl and beautiful splits

It is much easier for young children and teenagers under 18 to acquire good stretching.

But, if there is no natural flexibility, it can be difficult for even a child to master the splits.

For many adults, it can take up to several months to master the exercises.

The level of physical fitness is of great importance. If you have previously been involved in athletics, dancing, basketball, volleyball, it will be much easier for you to do the splits on your own at home.

How to sit down correctly so as not to damage your muscles?

Correct split

Important: Do not set strict restrictions for yourself. Listen to your body. If you overdo your workouts, you increase the risk of serious injury.

Perform the exercises until pleasant pain appears in the tissues (the pain should be pleasant, not severe).
A little discomfort during exercise is normal.
Don't demand more from yourself than you can do.

TIP : Watch how you breathe. Breathing should be calm, even during intense self-training.

Effective exercises that will allow you to do the splits in one day

EXERCISE : Lunges .

Take a step forward and bend your front leg 90 degrees.
Lower the leg that remains behind the body onto your knee
Move your pelvis forward and stay in this position for a few seconds
Return to the starting position and repeat the exercises with the other leg

EXERCISE : Alternating leg stretches .

Sit on the floor
bend your leg at the knee so that it is between your hands
The other leg should be straight and behind
Bend forward, pressing your leg as close as possible, lowering your head

EXERCISE:

Get on your knees and straighten one leg in front of you
Place your hands on your thigh and bend forward
When bending down, fix your body for a few seconds

EXERCISE:

Place your body on the floor on your back.
One leg should be bent at the knee, and lift the other up and clasp it with your hands, pulling it towards you.
Do 10 such approaches, and
Repeat this exercise with the other leg

Warm up before exercise

Before starting a lesson, you need to thoroughly warm up your muscles to prevent injuries and sprains. Warming up for longitudinal splits with Katerina Buida will help in this matter.

We stand in a comfortable position, straighten our back and legs, place our hands on our belts, and stretch our entire body upward. We begin to warm up the neck - tilt it to inhale and exhale, first forward, then back, right, left. We repeat the complex 4 times and make 2 circular movements with the head - first in one direction, then in the other.
Next, the warm-up moves on to the shoulders - arms parallel to the body. We raise our shoulders up as we inhale, and as we exhale we lower them down – 4 times. Circular movements of the shoulders - back and forth.
When you inhale, pull both arms up, and when you exhale, lower them. Repeat 2 times.
We begin to stretch the knee joints. We stand up straight, hands on our belts. We perform the exercise in this order: knees half bent - heels lifted off the floor - heels placed on the floor - legs straightened. Repeat 10 times.
Straightened up, stretched up, relaxed. Place your palms on your knees, legs half bent, back straight. We begin circular movements with our knees, first 5 times in one direction, then 5 times in the other.

Be sure to warm up to prepare your muscles for the main exercises.

I did the splits and my muscles hurt - what should I do?

Muscles hurt after doing the splits.
Every person has the opportunity to achieve success. You should not start training if you have any injuries to the muscles and bones, or after suffering a spinal injury. It is forbidden to exercise if your blood pressure is high or there are cracks in your bones.

Remember: It is important not to harm yourself and your body, so as not to have to deal with the consequences of improper training.

It often happens that a girl does the splits and her muscles hurt. What to do in this case, and how to relieve the pain?

You should take a good painkiller
If you don’t have any medications at hand, a hot bath will help, albeit for a short period of time.
A good remedy is a massage on a warm muscle.

Massage for muscle stretching

Important: If severe pain occurs, consult a doctor to rule out rupture of muscles and ligaments. Self-medication in this case can be dangerous.
Advice: If the pain is not severe, but it does not go away when taking painkillers, consult a doctor.

If the exercises are performed incorrectly, the sciatic nerve is pinched, which causes pain in the form of lumbago. Symptoms of this disease include severe pain in the perineum.

Why do the splits?

The need for this exercise in sports, dance and ballet schools is obvious to everyone. But this skill will also help any person, since good stretching guarantees graceful and smooth movements and helps prevent injuries (both sports and quite ordinary). Stretching activates your metabolism. This means that fat burning will occur faster. In addition, stretching (in particular, all types of splits) improves blood supply to the genitourinary system and prevents some of their diseases. People who are able to do the splits rarely suffer from varicose veins. And women with mobile hip joints and trained ligaments have an advantage during childbirth.

Contraindications

Twine is an exercise that requires good athletic training. There are few contraindications to its implementation, but they still exist.

These include: severe damage to the musculoskeletal system, bruises, pain in the sacrum and lower back, inflammation of the hip joints, cracks in the bones and high blood pressure. But even people who do not suffer from these ailments must be careful when stretching: you cannot perform the exercise without warming up the muscles and ligaments through a warm-up.

Longitudinal and transverse twine - photo

Correct cross twine for beginners
Twine can be performed in two versions - longitudinal and transverse. If you were able to complete the cross-section, this does not mean that you can also easily make the longitudinal twine. In the photo you can see what both versions of twine should look like when executed correctly.

Incorrectly executed longitudinal twine

Correct longitudinal twine

Home stretching - how to do the longitudinal and transverse splits?

Beautiful cross split
The body position with your toes turned up is a simple version of the cross split. If you are new to the sport, perform this type of split. Long and persistent home stretching will help you do the longitudinal and transverse splits.

Longitudinal twine

The main rule in developing a flexible body is “take your time.” Flexibility and stretching develop over time. The less you rush, the better and more sustainable the result will be.

How to do the splits in 10 minutes?

Stretching for the splits
This question is often asked by beginners who do not understand that you can do the splits after working hard for a long period of time.

You can do the splits in 10 minutes if you train half an hour a day for a certain period of time, doing stretching and flexibility exercises. In a year or two, you will be able to do the splits in 10 minutes, and with constant training for several years, you will be able to do the splits immediately after a short warm-up.

Basic rules for stretching for splits

Before moving on to a detailed description of the video for the splits, let us once again recall the main points you need to know:

Never pay attention to loud video headlines: do the splits in 1 day, week, month. There are no magic methods! Yes, people with good natural flexibility may only need a couple of weeks or a month to do the splits. But for many people, mastering just one type of twine can take six months, a year or even more.
The level of flexibility and stretching is largely determined by individual anatomy and genetics. Also, if you did stretching as a child or your current age is less than 16 years old, then it will be easier for you to do the splits.
Be sure to warm up and stretch before stretching. The better you warm up before stretching, the deeper your splits will be. Stretch on a warm body (after 10-15 minutes of cardio exercises) is much easier.
Do split stretching 5-6 times a week for 30-60 minutes with one day off per week. If you have the opportunity to exercise 2 times a day, great, this will help you achieve your goal faster. But don't overdo it.
It is easier to do splits exercises in the evening than in the morning. But morning stretching gives stronger results.
It is advisable not to take breaks in stretching for more than one day. Otherwise, be prepared to find a rollback in the results.
If your home is cool, dress warmly while stretching to keep warm and avoid stretching on cold muscles and joints.
If you love yoga, then add it to your fitness plan - it will help you do the splits faster. You can, for example, practice yoga in the morning and split stretching in the evening.
Remember that you should be relaxed while doing the split stretch. The more tense your body is, the greater the resistance from your muscles and joints, and the more difficult it will be for you to do the splits.
Under no circumstances should you push through the pain, but there will be discomfort. During splits exercises, you pull your muscles, ligaments, and joints, so be prepared for the fact that this will not be a pleasant and comfortable experience. And given that stretching should be done almost daily, many give up the dream of doing the splits without ever achieving their goal.
Typically, girls and women have an easier time with the longitudinal split, boys and men with the transverse split. But there are exceptions.
Absolutely anyone and at any age can do the longitudinal splits. Regarding the cross split, there is an opinion that in individual cases, the anatomy of the hip joint may prevent a full cross split (that is, full).
If you want to do the splits faster, you can purchase additional tools for effective stretching. For example, a splits stretching machine. Stretching on the simulator is very convenient and comfortable - you do not need external pressure or holding positions. Using a stretching machine will keep your muscles relaxed and more pliable for stretching.

Warm-up before the splits: video selection

1. We offer a ready-made exercise plan as a warm-up here: Warm-up before training: exercises + plan. The only addition is that the final cardio warm-up can be increased to 7-10 minutes.

2. Excellent warm-up before the splits for 10 minutes. The program is quite intense, but you will warm up well before the splits. The girl demonstrates the exercises barefoot, but we recommend training only in sneakers.

3. A 5-minute cardio warm-up, which is also perfect for warming up before the splits, is offered by the FitnessBlender team:

4. If you don’t have much time and you want to warm up quickly before the splits, then watch this video for 3 minutes (however, it is advisable to warm up before the splits for at least 10 minutes):

5. One of the best videos for warming up before the splits is offered by Katerina Buida. The class lasts 15 minutes, but it represents the most complete set of exercises for warming up and warming up the body before stretching.

Stretching for beginners, splits for beginners - tips and reviews

Split near the sea
As mentioned above, the basis of a successful split is good muscle elasticity. You need to work on it, improving and developing muscles. Stretching for beginners and splits for beginners can be performed if there are no contraindications - injuries to bone tissue and joints and various inflammatory processes.

Our advice and feedback will help you correctly perform all your stretching and flexibility tasks, and will also help you avoid injuries. If injuries do occur, consult a doctor.

The following tips from professionals should be highlighted that will help you achieve good results:

Pay attention to your breathing. It should be measured. Control your breathing during all exercises
Slowness is good for stretching. All flexibility and stretching exercises should be performed slowly. Sudden movements can lead to injuries and sprains
Containing negative emotions. During training, something may not work out. There is no need to get angry, even if it hurts. Rest a little and start over
Light dinner. Avoid eating meat at night and before training. This reduces muscle elasticity. A light snack will help you feel at ease during difficult exercises.

A girl sits on the splits.
Set achievable goals for yourself. Act harmoniously, completing all tasks consistently. Warm up your muscles well before training and don’t strive to get quick results. If sharp pain occurs, stop exercising and consult a doctor. Watch your diet, exercise - this will make it easier to achieve the desired results when doing the splits. Good luck!

Contraindications

Despite all the apparent benefits, there are people for whom splits are contraindicated. First of all, you need to think about health in general , so in some cases it is better to forget about the desired stretching.

Fever.
Chronic joint diseases.
Recent muscle injury or fracture.
The presence of inflammatory processes in the body.

In addition, if you feel unwell while doing exercises, for example, you start to feel dizzy and have tinnitus, stop any exercise immediately. In this case, it is better to immediately lie down, relax and drink clean , still water. If such symptoms recur during exercise, consult a doctor.