Cross split: stretching, exercises to help you sit on it, photo

Why do the splits?

In addition to a beautiful and flexible body, the ability to do the splits brings enormous health benefits.

It is expressed in the following factors:

strengthening abdominal muscles;
elimination of problems and malfunctions in the genitourinary system;
normalization of proper blood circulation in the arms, legs, and pelvic organs, this is especially important for those people who have a sedentary job and lead a sedentary lifestyle;
stress relief;
reduction of injuries;
maintaining health and fitness.

If there are any doubts or there are various diseases of the spine, knee joints or pelvic organs, it is better to consult a doctor before starting training. This is necessary in order not to worsen your condition.

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The benefits of cross twine

The benefit of cross splits is not only the effect it produces on others, but also some positive changes for the body. It is worth mastering for those who want to make their legs slim, improve their posture and strengthen their abs.

Cross twine also has other positive consequences.:

increasing the elasticity of the muscles of the perineum and pelvis helps improve blood circulation in the organs of the genitourinary system and prevents the occurrence of stagnation in them;
stretching during cross splits and involving the abdominal muscles in the process improves the functional state of the digestive organs and prevents the occurrence of disturbances in the gastrointestinal tract;
good mobility of the hip joints makes it easier to perform strength and anaerobic exercises - the amplitude becomes greater, the quality of performance increases.

Cross splits are especially useful for girls. Good stretching and improving the elasticity of the ligaments and muscles in the perineum and lower back improves well-being during pregnancy and facilitates the birth process.

As for the disadvantages and harms of cross twine, they were an increased risk of injury - sprain and rupture of ligaments, and sometimes muscles. However, only those athletes who decide to achieve results quickly without long training encounter them. Therefore, if you want to do the cross splits, you should be prepared for slow progress towards the goal and daily training.

Types of twines

When doing the splits, a person’s legs should be placed in opposite directions from each other, thereby forming an angle of 180 degrees.

There are several basic techniques for performing the exercise, so there are such types of splits as:

Transverse. One of the easiest to do. With constant training, everyone can quickly learn how to perform it.

With the help of special exercises for stretching muscles, you can learn how to do the splits from scratch within 1 month of intensive training.
Longitudinal. During its execution, one leg is extended forward, and the other, respectively, back. This twine is divided into 2 types: left-handed and right-handed.
Support on hands. Beginners are strictly prohibited from performing this exercise, as there is a risk of injury. Therefore, only a prepared and trained person can do it.
With sagging. That is, during its execution, one of the legs should be in a suspended state, while the hips form an angle of more than 180 degrees. From this position you can perform longitudinal and transverse views of the twine.
Vertical. Every gymnast and ballerina should do this exercise. To do this, you need to stand on 1 leg and raise the other. If everything is done correctly, you will get a straight line.

If you constantly train correctly and fully follow the stretching technique, then everyone will be able to do the splits within a month after starting classes.

Transverse and longitudinal

There are two types of twine - longitudinal and transverse. In the first case, one leg is in front of the body and the other is behind, the legs are positioned perpendicular or at an acute angle to the body. It can be left- or right-sided, depending on the leg in front.

With the transverse, the legs are spread apart to an angle of 180 degrees or more. In this case, they are located on the sides, as opposed to longitudinally.

Scientists say that cross splits are easier for men than for women. This is due to the structure of the female body; the tone of the adductor muscles prevents quick and painless stretching. On the contrary, it is more difficult for men to perform a longitudinal split. The structural features of the hamstring muscles and their strength seriously impede easy stretching.

In addition, due to the structural features of muscles and joints, 13% of people will never be able to boast of such an ability.

How long does it take to do the splits?

In order to succeed in this matter, you need to make an effort. Training can be carried out at home, the main thing is to follow a certain technology and perseverance. This is real even for people who have crossed the 40-year mark. With constant training, a positive result will occur approximately 2 months after the start of training.

If a person is about 30, then he will be able to do the splits after a month of intense training.

Rules for doing the splits

Split exercises from scratch will give quick results in a short period of time only if you follow a few simple rules and recommendations.

These include:

you should train every day;
you need to spend about 40-50 minutes on each lesson;
all movements are performed smoothly and without sudden jerks;
when stretching, you need to relax your muscles, not tense them;
the back should be in a straight position all the time, since if you start to hunch it, the muscles may lose their elasticity;
each exercise is performed for at least 1 minute.

A workout should always begin with a warm-up. This warms up the muscles and prevents injury. It is very important to control your breathing during each movement.

Rules for warming up muscles before splits exercises

Beginners need to start doing splits exercises from scratch with proper warm-up. All movements are performed slowly and smoothly. Thanks to this, you can feel your pain threshold and also reduce the risk of injury. Jerky stretching can only be performed by professional athletes under the supervision of a trainer.

Warm-up time should be from 10 to 20 minutes of the total training time. During this period, all muscle groups should be worked out to avoid injury. After completing the warm-up, you can move on to the main block of exercises.

How to sit down: back, stomach, shoulders

Before trying to do the splits, you need to control your body position. If you constantly hunch over, hunch your shoulders and slouch, this can cause the development of various complications. Therefore, it is necessary to control your posture during training.

You need to keep your back straight, while your head is raised and your shoulders are straightened. When bending, the stomach stretches towards the thigh, forming a beautiful line of deflection in the lower back.

There is no need to try to stretch with force; if you perform the exercises correctly, progress will be noticeable with each workout.

How to sit: pelvis

Many beginners do not maintain the correct position of the pelvis, which leads to quite serious injuries. They are especially common when performing longitudinal splits.

The exercise is performed as follows:

sit on the floor;
stretch your legs in socks;
pull your butt out from under you.

That is, from the outside, the pose looks like a girl sitting on an ottoman.

How to sit down: breathing

It is very important to follow the correct breathing technique when performing any exercise. It will help relax muscles and relieve pain that is more psychological than physical.

There are no complicated techniques here. The main thing is to take deep breaths through your nose when you need to stretch. Exhale through the mouth and slowly. If the pain intensifies during the exercise, then you can use a psychological technique such as listening to your inhalations and exhalations.

How to sit: knees

If you do not pay due attention to your knees and place them incorrectly during an exercise, you can cause irreparable damage to the tendons, as well as ligaments and joints. Therefore, during execution they must be strictly pressed to the floor. If you can’t do this on your own, then you can ask for outside help from a friend or mother.

How to sit down: muscles

Exercises for beginners to do the splits from scratch should relax the muscles. Tension is becoming the leading cause of injury. Therefore, it is necessary to keep the muscles soft; if they begin to tense involuntarily, then you need to work hard on yourself and try to relax.

Warm-up before the splits

Warm-up is the most important step on the way to doing the splits. You need to do it before every workout. This will help prepare for the upcoming load. Rotations, jumps, squats, and bends are suitable for this stage. It is recommended to combine movements with each other.

Any physical exercise is stressful for the body, especially if it is unusual for it. Therefore, you need to start warming up slowly, gradually increasing the pace and also gradually slowing down. It lasts on average ten minutes. The fact that the warm-up was successful is evidenced by the perspiration on the forehead.

The order of the exercise could be as follows:

Rotation of the legs in the hip joints.
Rotations in the knee joints.
Ankle rotation.
Run in place.
© Syda Productions - stock.adobe.com
Jumping rope.
Squats.
Another variation of leg swing squats.

To avoid injury, you also need to warm up your upper body. To do this, you need to perform swings, arm rotations, and push-ups. It is important not to overdo it: warming up should not lead to severe fatigue.

Preliminary preparation should be performed in a heated room, on a warm floor. In the cold, muscles do not warm up and stretch well, and also “cool down” quickly.

After a short rest (2-3 minutes), you can begin splits exercises.

Exercises

Double swing to the sides

In order for the exercise to be as correct and high quality as possible, first of all, you should find a suitable support. It can be the back of a chair or even a closet. With one hand you need to lean on the selected support, and the other hand should be taken behind your back and placed on your lower back.

At this time, you need to tighten your whole body and be sure to pull in your stomach. One leg should act as a support and remain straight. The second should be moved slightly to the side and the toe pulled up. From the outside, the pose should look like a ballerina's stance.

The exercise begins with a slow leg swing. There you need to hold it for a while, and then move your foot to the side. She describes an incomplete circle in the air without touching the floor. Repeat 15 swings with each leg.

Swing back from a standing position

Your hands should rest against a wall or other solid support, such as the back of a chair. If there is nothing suitable, then you can simply fix them and hold them at chest level.

When performing with a support, you should step back from it at a distance of 15-20 cm. The legs are placed together. The exercise begins with one leg moving back 45-60 degrees. The body should maintain a level position and not bend at the lower back. The movement should be repeated 15 times on each leg.

Swing backwards, arching your lower back

The body tilts forward until an angle of 90 degrees is achieved. In this case, there should be a chair in front of you, the back of which must be grabbed with straight arms.

Simultaneously with the deflection, it is necessary to swing one of the legs back.
15 swings with each leg .

Split step

Before starting the exercise, you need to stand on your toes, stretch your body and keep your head straight so that your eyes look straight ahead.

In order to maintain balance, it is best to place your arms to the sides.
The exercise involves taking a small step forward and then jerking forward. The same is done with the second leg. You need to repeat 10 times for each leg.

Butterfly exercise

To perform it correctly, you need to sit on the floor, with your feet together and your legs bent at the knees.

Next, using your own body effort, you need to try to lower your knees to the floor. At the same time, slide your hands along the floor and strive forward, your stomach down, and your lower back form a deflection.

Leg stretch from a supine position

It is suitable for both amateurs and professionals, as its action is aimed at stretching the back of the thigh. First of all, you should take the starting position. To do this, lie on your back and lift one leg up so that it forms a right angle with your body. It should be smooth, like a string.

In this case, you need to grab your foot with a towel or any tape and begin to pull it towards you. Fix at the maximum point for half a minute, then take a break and again begin to pull your leg towards you, holding it for a minute. After this, change legs.

Leg stretch from a side lying position

It is performed in the same way as on the back, only turning over on its side. This helps to work the muscles that are located on the inside of the thigh.

Tilt to feet

This is done as follows:

take a sitting position;
bring one of your legs forward;
pull the sock towards you;
lie with your body on your leg;
hold for 30 seconds.

Do 3 sets for each leg.

Fold to the feet

It is considered one of the most effective for beginners.

The execution goes like this:

sit on the floor;
pick up the butt;
socks are clasped with hands;
pull them over yourself;
the stomach is pulled towards the hips.

That is, you need to lie on straight legs extended forward, tensing all your muscles. Hold for 15 seconds. Perform 3 approaches.

Pyramid exercise

First you need to stand up straight, put your feet together, press your hands tightly to your body. After this, one leg is moved 90-120 cm from the second. In addition, it is necessary to control the position of the feet. Firstly, they must stand strictly in one line. Secondly, one of them should be slightly turned outward, so that the heel of the foot, which is pointed forward, looks at the second heel.

Your feet should be placed a short distance apart to help maintain balance. Once your legs are in the correct position, you need to start lowering. That is, the arms go along the leg, and the chest is pressed against the thigh. This will help you stretch as much as possible.

Lizard exercise

Place one leg forward and make a deep lunge, with the limb bent at the knee. As a result, you need to align yourself with your ankle and point your other leg back. Hands are extended forward.

While in this position, you need to try to reach down. The support in this case is the forearms. The chest tends to the floor, and the head and heel of the leg tend back.

Pigeon exercise

From a sitting position, you need to extend one knee to the right. The support is on the second leg. After this, you need to turn your knee so that it is directed to the wrist of your right hand, and your ankle, on the contrary, is directed to your left. In this case, the shin should be parallel to the floor.

Then the thigh, together with the body, moves down. This helps to stretch the left leg, which is set back. Do the same for the right limb.

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Technique: what and how to pull?

Neck (head tilt)

Starting position – standing. The back is straight, looking forward. Slowly tilt your head down as far as possible. At the end point, fix the position for 10 seconds. We return to the starting position.
We repeat the same steps, but with the head tilted back. We do not open our mouth.
Now we tilt our head to the left - and we help press it to the shoulder with our left hand (the shoulder itself does not rise). The same fixation - but for 20 seconds. We return to the starting position.
We repeat the same steps, tilting our head to the right.
We begin slow rotations of the head clockwise. Then do the same - counterclockwise (10 turns in each direction).

Arms, shoulders and biceps

The exercise is done at a wall bars or other vertical support.

Starting position – standing sideways to a support at arm’s length.
We lean our hand on the wall and begin to unfold the body. Do this until you can maintain balance, do not move your legs and feel tension in your shoulder and biceps (but without pain).
At the end point, fix the position for 30 seconds. We return to the starting position.
We turn to the support with the other side and do the same with the other hand.
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Triceps

How to do a triceps stretch?

Starting position - standing, one arm bent, its palm placed on the opposite shoulder.
With the palm of the second hand, we take the elbow of the first from below and slowly pull it as far as possible, trying to bring the elbow almost to the opposite shoulder.
We fix the position for 30 seconds, return to the starting position and change hands. Repeat 10–15 times.

Breast

For this we need bars.

Starting position – standing, hands resting on the bars from the elbow and above.
Slowly bend your legs, lowering your body down to the maximum possible (it can be easily determined by the increase in pain).
We fix the position for 30 seconds and return to the starting position. Repeat 10–15 times.

Press

The simplest method because it does not require any equipment.

Starting position: lying on your stomach. Hands in the same position as before push-ups.
Slowly straighten your arms, lifting only the upper part of your body from the floor, bending your spine back.
We fix the position for 30 seconds and return to the starting position. Repeat 10–15 times.

Upper back

How do we stretch?

Starting position – standing, chest slightly arched, breathing even.

We round our back, sticking out our chest, while simultaneously stretching our arms and shoulders down and forward to balance (the chin also tilts a little).
Having reached the limiting point, we also, slowly, straighten up.

Fixing the final position is not necessary here, and the maximum load should be felt in the area of the shoulder blades. If the tension occurs in the wrong place, we try to correct the movements until we achieve the desired result. Repeat 10–15 times.

Lower back and back of thighs

The most difficult exercise for beginners (provided they strive to perform it correctly).

Starting position – standing.
As you exhale, WITHOUT BENDING YOUR KNEES (this is important!), lean forward and reach for the floor with your fingertips. If there is no flexibility in the muscles, this will not be possible at first. But you need to repeat the exercise (again and again, day after day) until, when you bend over, you can touch the floor with your open palms.
As you exhale, take the starting position.

Important! When performing the exercise, the back should remain straight and not arch. Otherwise, it will be mainly the muscles of the back, rather than the lower back, that will be stretched, and the effectiveness of the exercise will greatly decrease.

Legs

How can a man do the splits? As a rule, they are not able to do this as quickly as women. However, you need to strive for this.

The first step in this will be the following exercise:

Starting position – sitting on the floor. Bend your legs at the knees, spread them apart and pull your heels as close to your buttocks as possible, moving your feet.
We put our hands on our knees and begin to smoothly, but with effort, spread them to the sides and down in such a way as to try to press them to the floor.
It doesn’t matter to what level you can lower your knees the first, second, and so on. The main thing is to fixate at the lowest point where moderate pain can be tolerated, and hold in this position for up to half a minute.

Legs, in perspective – splits (transverse)

The second step will be an exercise that is performed immediately after the previous one.

Starting position - standing, with your hands holding onto a support (for example, a wall bars or the back of a high and heavy chair), legs set as wide as possible (as far as possible).
Slowly we begin to spread our legs even wider, moving our feet. Each time we will fall lower and lower - and even if we do not reach the level of sitting in full splits, we can be satisfied with the result in which about 10 cm will remain to the floor.
We fixate in the lower position for 20–30 seconds.
Just as slowly and carefully we return to the starting position.

Legs back and forth, in perspective – splits (longitudinal)

Starting position – standing, with your hands holding the supports on both sides (left and right).
Without bending your knees, we put one leg forward as far as possible.
Slowly we begin to spread our legs further forward and backward.
As in the first case, lowering the pelvis to a height of 10 cm from the floor can be considered satisfactory.
We fixate in the lower position for 20–30 seconds.
We repeat as much as we can.

Horizontal bar

It's easy enough to hang on. Often, at any time and without restrictions. Such a hang relieves the spine perfectly, and at the same time trains the strength of the hands.

Twine trainer

To do the splits faster, in addition to special exercises and techniques, you can use a simulator. Before you begin the exercise, you need to securely fasten your legs. Girths are provided for this purpose. After the limbs are stretched, you need to sit in this position for a couple of minutes.

Beginners are recommended to perform splits exercises from scratch at least once a day. But after the muscles get used to it and the pain goes away, you can gradually increase the load.

Ideally, it is recommended to exercise on a splits machine 3 to 7 times a week.

Split stretching exercises

I propose to consider several groups of effective poses - from the simplest to the most complex.

Cold stretching for beginners

Seize the moment and write it down. The three exercises suggested below are great - okay, just great! - a way to stretch efficiently without much effort, warm-up and suffering. Rest assured, they really work.

Sitting on the floor, spread your legs as wide as possible and stretch forward. Painless, but correct (back, chest, socks, remember?). After a minute, stretch your fingers even further. Repeat as long as you have patience.
"Frog" against the wall. Lie on your stomach with your feet resting against the wall. Place them shoulder-width apart. Bend your legs so that your hip and knee form a right angle. Try to lower your pelvis to the floor, but do not arch in your lower back. You will become like a kind of toad. “Hang” in this position as long as you want, just first place a towel under your knees.
Lie on your back with your pelvis against the wall. Raise your legs, place them on the wall and spread them as wide as possible. Pull your feet towards you. All. Rest.

These exercises can be performed as many times a day as you like, every day and for as long as you want. They seem spitting, but they teach the muscle fibers not to be afraid and not to contract with every pull. Remember them while watching a movie, reading a book, talking on the phone... By regularly taking such poses, even inflexible people can stretch out without noticing.

Exercises for every day

It's best to warm up before performing these exercises. Even for an adult, literally 15-20 minutes a day is enough for the longed-for dream of doing the splits to become closer.

Tuck (hamstring strain). Sitting on the floor, bring your knees to your chest and grab your feet with your hands. Pressing your stomach and chest tightly to your legs, slowly begin to move your feet forward. At some point, you will feel that you can no longer hold your chest to your knees - that’s it, for today this is your limit. Now you will have to endure the pain a little - try to smoothly, not abruptly, straighten your right and left legs alternately. Butterfly with secretion (opening of the hip joints). By the way, this exercise is ideal for pregnant women, in the absence of contraindications. The starting position is the same, but now we spread our knees to the sides. The back is straight, the fins are “glued together”, we are sitting. Then we press the knee of our right leg to the floor with our elbow, and with the palm of our other hand we move the second knee to the side. We repeat the exercise on the left leg. Sagging (improving lumbar flexibility). Find a chest of drawers or a high-backed chair in your home. Place your hands on it and tilt your body parallel to the floor. “Hang” on your hands and feet in this pose and gradually bend towards the floor, leaving your hands on the support

It is very important to bend at the lower back and reach your chest towards your legs.

You will find a couple more interesting exercises in the video below. All of them will prepare the main muscles for work. Now, finally, we will gradually begin to “crawl” into splits.

Longitudinal twine

Many people are interested in which split is easier to do. Usually the longitudinal one is given faster - that’s where we’ll start. Don’t rush to leave immediately; first perform several lunges.

Lunge onto your right leg and, maintaining 90 degrees at the knee joint, gently press your pelvis down.
Lower your left hand into a support on the floor, with your right try to move the knee of the leg of the same name to the side (it is convenient to place your foot on the edge).
Place both hands on the support and smoothly rotate your hips, sway from side to side.

Having repeated the complex with your left foot, you can carefully move away. Make sure your shoulders and hips are pointing straight ahead and your back knee is pointing toward the floor.

Cross twine

We start with the already described fold with the legs spread to the side. Stretch well forward with your chest, and then to the sides (first facing your leg, then sideways).

If you are unable to get into the correct position during your first workout, place a special cube or rolled up towel under your buttocks. For those who are overweight or whose ligaments are completely unprepared, it is difficult to reach the foot. Do this exercise with the band until you can touch your toes on your own.

But do you know what's important? The main thing is to enjoy stretching! The splits are a wonderful goal, but not everyone achieves it, and sometimes, striving for it, they only harm themselves. Therefore, stretch not for the sake of the result, but for the sake of the process itself, pleasant fatigue and a good mood.

Reasons for failure when doing the splits

There are several common reasons for failures made by a beginner in an effort to quickly achieve results.

These include:

Severe pain and discomfort.
Damage to ligaments and joints.
Skipping workouts.
The emphasis is not on the right muscle groups.

You won't be able to do the splits quickly. A positive result with daily training can be expected only a month after the start of training.

Basic stretching

Let's get down to the main thing - stretching to the cross splits. By doing a simple set of exercises day after day, you will significantly increase your flexibility, which means you will get closer to fulfilling your cherished desire. Here are a few exercises that will allow you to warm up your muscles and tendons before doing the longitudinal and transverse splits.

Butterfly

This exercise increases the flexibility of the groin tendons and stretches the inner thigh.

Sit on the floor, bend your knees and bring your feet together

Try to pull your heels closer to your body, and try to press your knees to the floor with your hands. Pay attention to your position - when performing the exercise, your back should be straight. In the butterfly position, place your hands in front of your feet and lean forward. The knees are pressed to the floor as much as possible, the back is straight.

Crap

This exercise is very effective for stretching the hamstrings, inner thighs, and hamstrings.

Sit on the floor, spread your legs to the side as wide as possible. Legs should be straight and toes pointing up.
Extend your arms in front of you and lean forward. Your task is to “put” your chest on the floor so that your body lies “like a pancake.” Stretch in this position for several minutes.
Then, with your arms extended in front of you, stretch first to your left leg (ideally, your body should rest on your leg and your hands should clasp your feet), and then to your right.
Do 5-7 sets of 10 bends on each leg.

Touching our toes

This exercise focuses specifically on the area under the knee. The cross split stretch will become possible after you have worked comprehensively on developing the flexibility of your lower body.

Stand on the floor, legs should be straight, feet together. Bend towards the floor – you should touch your fingers to your toes. Don’t bend your knees, hold each bend for 40-60 seconds
You can also perform the exercise while sitting. The principle is the same - you should touch your legs with your fingers, your back should be straight, and your knees should be straight. When you reach the “master” level of the stretch, you should be able to wrap your hands around your feet.

We stretch our elbows to the floor

This is also a very important exercise; it can be performed immediately before doing the cross splits.

When standing, place your feet shoulder-width apart. Lean forward (legs straight) and try to reach the floor with your hands. Your “maximum” task is to place your elbows on the floor.
In a standing position (feet shoulder-width apart), try to grab your ankles. Bend towards your right ankle first, then towards your left. Do this exercise 5 sets of 10 times.

Let's do the splits

Now that you have done all the exercises, you can finally try the cross splits.

Squat down, place your hands on the floor in front of you. Now slowly spread your legs to the sides, trying to straighten them completely.
Stay in this position for as long as possible, then return to the starting squatting position. Give your muscles a rest and do the splits again. Repeat the exercise 5-7 times.

Regular cross-split stretching will allow you to increase muscle flexibility, strengthen your hip joints and increase overall body tone.

Advice from gymnasts and ballerinas

Before starting intensive training, you should listen to the recommendations of professional athletes or dancers for whom the splits are an integral part of their work.

The most important tips:

high-quality and proper warming up of muscles;
Stretching should be done with slow and smooth movements;
take the correct position of the abdomen, back and pelvis while performing various exercises;
observe breathing technique;
do not strain your muscles;
control the position of your knees.

If you follow these simple rules and recommendations, you can achieve your goal within a short period of time. In this case, the risk of injury and pain will be minimal. It is very important to perform splits exercises for beginners from scratch every day in order to quickly achieve the desired result.

fold

A simple “fold” exercise will help you do the splits correctly at home. It perfectly warms up the back, abdominal and gluteal muscles, stretching the ligaments to the required limit.

Lie with your back on the floor, stretch your legs and arms along the seams of your body. At the same time, begin to lift your arms and legs off the floor, lifting them and connecting them at the top.

Bend your knees slightly and lift your body. Try to touch your palms to your feet.

Hold this position for 10 seconds, then lower yourself. Perform 10-15 repetitions.

Important! Do not strain the muscles of the back, because the abs and abdominal muscles should work.