Inch Worm, Dynamic Hip Flexor Stretch , Pigeon Pose
Seated Hamstring Stretch , Air Squats
Lunges, Pigeon Pose
About this pack
Workouts focused on improving flexibility of the lower body as well as mobility and balance of the entire body.
Improve mobility and flexibility of the Entire Body
Stretch the Entire Body, especially the Hip Flexor
Increase Endurance and Strengthen Lower Body
What to expect from Get Your Full Splits?
This workout pack is designed in such a way that anyone can practise these exercises and learn how to do splits easily irrespective of your fitness level. Carefully observe the movements of our yoga instructor and listen to their instructors. Firstly we begin with breathing exercises to relax your mind and body before you get started with stretching exercises.
Then we proceed to our main movements where we cover a number of different stretches including Seated Hamstring Stretch, Lizard stretch, Dynamic Hip Flexor Stretch , Child Pose and much more.
These stretching exercises not only increase your flexibility and your body’s range of motion but also enhance your endurance and strengthen your lower body. Although each yoga posture is explained in detail, you can always pause the video and take a look at them again if you find it hard to follow. To ensure that you progress effectively and efficiently with your workout sessions, we recommend that you do not skip any of them. Make sure that you listen not only to the instructions of our fitness coach but also to your body and not overdo your workouts.
What are Splits?
The splits exercise through a difficult position is not something that cannot be achieved. It is a position in which the legs are in line and in the opposite direction. The inner thighs form a 180-degree angle when done properly. A person who is in this position is said to be doing ‘splits’. To execute a full split workout routine, there is a need for flexibility in the hamstring and the iliopsoas muscles.
Splits exercise is one of the most difficult tasks to do and requires a lot of flexibility and agility. Additionally, it requires a lot of practice to get it right without getting hurt. Read below to know more about the splits exercise.
What is Split Exercise?
The splits exercise routine is a set of exercises that help in stretching the leg muscles to improve their agility and strength. A good full split workout routine will help to open up the hips, thigh, and pelvic muscles which are much needed to do the splits. A full split workout routine will usually have:
How To Do Splits Exercise Effectively At Home?
Most people can do full splits exercise at home after slowly developing flexibility over time and stretching for splits. There is a misconception that most people are physically incapable of doing it. The only exception where one should avoid doing splits is those with Coxa Vora which is a physical deformity of the hips. All others irrespective of their age can do leg split exercise but older people take longer to perform than younger people as there is a decrease in flexibility. Yoga pose for flexibility or pilates can help improve agility and achieve the goal of doing splits.
Who Can Do Splits Exercise?
Splits exercise is commonly done by people who do athletic activities. There are many benefits of splits exercise to:
Apart from the above professionals, a full body split workout can also be done by everyone but it needs a high degree of flexibility and also stretching for splits. People who do Yoga for strength, Surya Namaskar, or Dance Exercises usually do the leg splits exercise as part of their routine workout.
List of Leg Splits Exercise
Here is a list of full body split workout exercises that help develop flexibility as well as improves the range of motion:
Split squat exercise
Seated forward fold
Low lunge stretch
Seated forward bend pose
Hand to the big toe pose
What Splits Exercises To Do At Home?
Training for splits takes a lot of patience and practice. To start off one needs to do some stretching for splits before proceeding to do it.
Before you begin the stretching exercises start with a warmup. A light jog or some yoga poses for about 5 minutes will help increase the body temperature and also help in blood circulation. Squats, jumps, etc can be done before split squat exercise. Without a warm-up, there is a risk of injury and the stretches will be ineffective.
This is stretching for splits especially the front splits and opens up the hip flexors.
Stand with feet together.
Place your right leg forward and left leg extended behind.
The right knee should be lowered to the ground and should be above the ankle.
The left hip should feel the stretch.
Repeat the same on the other side
Hold the pose for 20 to 30 seconds on each side. Repeat this 2 to 3 times on either side.
It adds strength to the knees, glutes, quads, and hips, and groin. It prepares the body for other stretches.
This is another stretching exercise with many benefits and is the best workout split.
Stand with feet together.
Step to your right with the knee above your ankle
Keep the left hand on the ground and use the right to push your knee.
Repeat the same on the other side
Reps: Hold on each side for around 30 seconds and repeat on each side three times.
Benefits: It helps to strengthen the hips, quadriceps, and adductor muscles. It helps a great deal in coordination and increases balance.
Straddle stretch is important for people who spend a lot of time sitting and is the best workout split. It is a major part of the split squat exercise.
Sit on the floor with your knees straight and legs out.
Bend the upper body towards the floor with your arm stretched forward.
Get back to the sitting position and bring the legs to a butterfly position.
Reps: Do this 3 to 5 times.
Benefits: It is the best workout split as it improves straddle flexibility and also opens up the lungs.
Benefits of Splits Exercise
There are many benefits of the splits exercise. It includes:
Opening of the hip flexors helps in increasing the range of motion and performing daily activities without any pain.
Leg split exercise stretches the inner thighs and helps in strengthening the legs. So if you are a biker, runner, or hiker or use your legs a lot it helps in doing those activities easily.
Leg split workout increases the overall flexibility by opening the hamstrings, quads, calves, pelvis, and hips.
Leg split workout helps in better balance and prevents falls and injuries.
A full body split workout prevents better blood circulation and muscle strength of the involuntary muscles.
Disadvantages of Split Exercise
There are no specific disadvantages of Split exercise. The only caution is that it should not be done forcefully and should only be done after developing the right flexibility
Dos and Dont’s of Split Exercises
Mobilize your joints well before doing splits
Do stretches on both sides to have a balanced flexibility
Avoid doing over splits
Don’t bounce in any stretching position