My dream is to do the splits or looking to start deep stretching at home? We offer you a unique and very effective selection ready video for stretching the splits! With these exercises you are guaranteed to learn the splits at home.
It’s not just individual videos with exercises on the longitudinal and transverse twine, and the whole set of lessons on stretching. In total we have selected for you 7 techniques from different coaches that you can combine and alternate between them, or to only deal with one complex. Among these videos the splits, everyone can find a suitable method for the development of twine.
How to do the splits: a selection of exercises
Basic rules for stretching the splits
Before proceeding to a detailed description of the video for twine again the main points that you need to know:
- Never pay attention to headlines video: do the splits in 1 day, week, month. Magical techniques no! Yes, people with good natural flexibility, you may need only a couple of weeks or a month to do the splits. But many people learn only one type of string may take six months, a year or even more.
- Flexibility and stretching is largely determined by the individual anatomical characteristics and genetics. Also, if you were stretching in your childhood or your age at the moment, at least 16 years of age, you will find it easier to do the splits.
- Be sure to warm up and warm up before stretching. The better you warm up before stretching, the deeper will be your twine. To reach the hot body (after 10-15 minutes of cardio) is much easier.
- Engage in stretching the splits of 5-6 times a week 30-60 minutes with one day off a week. If you have the opportunity to do 2 times a day – well, it will help you to reach the purpose faster. But don’t overdo it.
- To perform the exercises on the string easier in the evening than in the morning. But the morning stretching gives a stronger result.
- It is advisable not to make breaks to stretch more than one day. Otherwise be ready to face a setback in the results.
- If you have a home cool during the stretch dress warmly to keep warm and not to stretch on cold muscles and joints.
- If you love yoga, then add it to your fitness plan it will help you to do the splits faster. You can, for example, in the morning to practice yoga in the evening – stretching the splits.
- Remember that while on the string stretching you should be relaxed. The more your body is tense, the stronger the resistance of the muscles and joints, and the harder you will do the splits.
- In any case it is impossible to reach through the pain, but the discomfort will be present. During the exercises on the string you pull on your muscles, ligaments, joints, so prepare to that it will not be a pleasant and comfortable experience. And given that stretching should be almost daily, many abandon the dream of twine and reaching the goal.
- Usually girls and women are given easier splits, boys and men – cross. But there are exceptions.
- Longitudinal splits may catch absolutely everyone and at any age. About transverse twine is believed that in individual cases anatomy of the hip joint may prevent full the twine (it was full).
- If you want to get to the splits faster you can purchase additional tools for effective stretching. For example, a simulator for stretching the splits. Stretch out on the simulator is very convenient and comfortable – you do not need external pressure and retention provisions. Simulator for stretching your muscles will be relaxed, and more pliable for stretching.
Warm up before the splits: compilation of videos
1. A plan of exercises as a warm-up we offer here: Warm-up before exercise: exercise + plan. The only addition is the final cardio warm-up can be increased up to 7-10 minutes.
2. A great warm-up before the twine for 10 minutes. The program is intense, but you have a good warm up before the splits. Girl shows exercises barefoot, but we recommend you to train only in sneakers.
3. Cardio workout for 5 minutes, which is perfect for warming up before the splits, offers a team FitnessBlender:
4. If you have not much time and you want to warm up before the splits quickly, then look at this video for 3 minutes (however, it is advisable to pay the warm-up before the twine at least 10 minutes):
5. One of the best video to warm up before twine offers Katerina Buyda. The lesson lasts 15 minutes, but it represents the most complete set of exercises to stretch and warm up the body before stretching.
How to do the splits: 7 compilations videos
And now let’s go directly to programs that will help you to do the splits. Not necessarily to choose only one video complex, it is possible to engage in parallel with different coaches to achieve the best results.
To open the full video playlist, click on the horizontal strip in the upper right corner of the video.
1. Stretching the splits with Elena Malova
Elena Malova, a popular youtube blogger and yoga expert, offers you week the to stretch for the splits. Its program includes 5 workouts of 20-25 minutes. Elena offers to do 5 times a week with two days off per week any days. If during the week you will not reach the desired result, then repeat the complex as much time as you need, gradually progressing and deepening the split.
In this complex with Elena Malova included 2 videos on the forward split, 2 videos for side splits, you’ll alternate between a and 1 video on both splits at once. At desire it is possible to combine in one day stretching in the longitudinal and transverse twine. If you need to learn only one string, you can select only the video you need and alternate between them. By the way, Elena herself said that she first sat on splits in 28 years and it was given not quick.
Overview:
- The video for twine included 5 training sessions for 20-25 minutes
- The program is designed for 7 days: 5 training + 2 days off a week
- Training in the Russian language
- The program is suitable for beginners
- You are working on the transverse and longitudinal splits over
2. The splits for 30 days from onlinefitnesstv
Excellent comprehensive program for twine offers a team of Ukrainian trainers onlinefitnesstv. They’ve created a course that is designed for 30 days of daily training with gradual increase of difficulty. The program is suitable even for beginners and people who do not have good natural stretch. The course is designed so that even, absolutely inflexible people.
Classes are taught by several different coaches, mostly of the program is presented in Ukrainian, but there are Russian subtitles. Some videos presented in Russian language. The training is very step by step and simple, but gradually the complexity of the lessons increases. Not the fact that 30 days you will be able to do the splits, but to enhance stretching and deepen the splits you definitely will.
Overview:
- In this complex video for twine includes 25 workouts for 25-45 minutes
- The program lasts 30 days, with a ready schedule
- Training in Russian and Ukrainian language
- The program is suitable absolute beginners and inflexible people
- You are working on the transverse and longitudinal splits over
3. Stretching the splits from Lazy Dancer Tips
Another good selection of videos on the splits have developed professional ballerina from England. Of Alessia offers 4 short videos on splits and one 25-minute video on the side splits. Workout Lazy Dancer Tips do not include warm-up, but of Alessia offers videos that will help you to warm up: Active Warm Up. Also to warm up before exercises on the string you can perform the video that we proposed in the beginning of the article.
The best description of the video for stretching the splits from Lazy Dancer Tips will be a review of our subscriber Christine:
4. Stretching the splits with Olga Saga
Olga Saga there are a number of short videos for stretching for the splits for 10-15 minutes. Its programs are characterized by a soft and pleasant manner of doing, that will appeal to everyone. You can combine several video Olga Saga full for long classes or to Supplement it with another course on stretching at your choice.
The whole youtube channel Olga is devoted to the development of flexibility and stretching, so you can not only work with string, but also the flexibility of the whole body. By the way, if you want to sit in side splits, the view also our selection of videos for the hip joint with Olga Saga. Disclosing the hip joint is one of the most important steps on the way to the twine.
5. The splits for 7 days with Adee
Another full 7-day complex, which will help you to do the splits, offers yoga teacher Adee on your youtube channel. Her program includes 7 videos by 30-35 minutes, you need to perform every day of the week. You can then take 1 day off and continue the seven-day period again. You will work on the longitudinal and on the transverse twine.
Adee offer a lot of dynamic movements, including yoga, to deepen your stretch and help you do the splits in a short time. If you love yoga, you will see she also has a great 30-day of rest for beginners 30 Day Beginner Yoga Series that will help you improve your splits in a short time.
Overview:
- The program with videos twine from Adee includes 7 workouts at 30-35 minutes
- Already a stack of videos for the whole week
- Need to deal with every day or with one day off per week
- Training is held in English
- Training at the twine, you can add yoga for beginners from Adee
6. Stretching the splits with Ekaterina Firsova
A very popular coach on youtube for stretching the twine became Ekaterina Firsova. She offers a 60-minute video, which will especially appeal to those who have a sufficient amount of time on classes on stretching. Catherine’s training in the Studio, along with her exercises demonstrate a few more girls, so you can focus on the weaker stretching people. Training is held in Russian language.
Only on the youtube channel fitness timestudy_ru posted a few one-hour lessons with Ekaterina Firsova for stretching the splits, which would be enough for development and the longitudinal and transverse twine. You can alternate all 10 videos or choose the most interesting for you. But if you like classes with Catherine, you can purchase a full range of paid subscription on the official website of the channel.
Overview:
- Ekaterina Firsova offers several free videos for stretching for the splits
- Classes last 1 hour, i.e. the stretching is deep and complex.
- Training is held in Russian language
- The program is performed by a whole team involved, which is convenient to demonstrate the different options of exercises.
7. Stretching with Katerina Buyda
Katerina Buyda is another popular yoga expert on the Internet, which offers several videos for stretching for the splits. Her classes are very accessible and understandable, so will suit everyone. The most popular were two of her workouts to 30 minutes to stretch in the transverse and longitudinal splits. If you have a positive attitude to yoga, pay attention to the program Yoganics from Catherine, thanks to which you will be able to do the splits faster.
In addition, Catherine is Bugy collection of short videos 5-10 minutes from a series of Spagatik. In these videos Katerina for example, his assistant (which has no splits) shows basic exercises for splits and draws attention to errors and important moments in the classroom. Only Catherine Buyda very carefully considered the more than 25 different exercises and their simplified versions. Not the fact that you will do for this series of videos, but at least see their worth.
We will remind also that earlier on our site was very useful articles with exercises for splits:
- Splits: 10 most effective exercises
- Side splits: 12 most effective exercises
Yoga and stretching’s low impact workout