Splits in 30 days: is it possible to do the splits in a month + program for beginners

The ability to do the splits is an indicator of good joint flexibility and muscle stretching. Few people know how to do this, but almost any person who does not have problems with the musculoskeletal system can learn this gymnastic element in 1-2 months. To do this, you need to systematically perform a certain set of exercises that do not require too much time and effort. Let's look at how to do the splits at home, how to acquire this skill without injury and consolidate it for a long time.

Having set yourself such a goal, do not strive to meet the minimum deadline. Working on the plasticity of muscles and ligaments is a purely individual process; if you force it, you can get injured, thereby postponing the achievement of the desired goal indefinitely. The main principle of training should be the desire for unhurried, gradual progress.

Is it possible to do the splits in a month?

Splits in 1 month is achievable, but depends on a number of factors.

Firstly, many people will need more time to make a perfect cross split than a longitudinal split. Therefore, in a month you can master only one type of twine.
Secondly, the duration of achieving the goal is influenced by genetics, regularity of exercise, age, presence of injuries, room temperature, regularity and quality of training.

Therefore, some will master all the splits in a month, while others will master all the splits in six months.

general information

The word “split” is of Italian origin, it is derived from the verb “to split” and implies spreading the feet as far apart as possible. Both legs should be extended in one straight line. Depending on how the lower limbs are oriented relative to the body, longitudinal and transverse twine are distinguished.

With a longitudinal split, the legs are spread in the plane of symmetry of the body - forward and backward. There can be two such positions - with the left or right limb in front. Accordingly, the longitudinal twine can be left or right. When mastering it, it is necessary to pay equal attention to the development of both options. With a transverse split, the legs are spread in the frontal plane - in both directions. As a rule, doing a cross split is more difficult and takes more time to master.

The easiest way to perform longitudinal or transverse splits is while sitting on the floor. In this case, body weight and floor partially help to fix the muscles and ligaments in a stretched state. More complex options, available only to the most trained and flexible - standing, jumping, hanging, supported by hands, standing on hands. But the greatest “split achievement” is the cross split, in which the hips are separated by more than 180°. It is performed on supports under the feet and is called royal.

Confident execution of the splits is a mandatory requirement in many sports and dance disciplines. Those who do not possess this skill may be denied admission to advanced sports and dance groups. An excellent way out for such people, as well as for everyone who would like to master this spectacular gymnastic element, is training at home.

Recommendations for classes

Be sure to warm up your muscles and ligaments before doing the splits for 15 minutes. You can use any dynamic exercises that warm up the body well. This is a very important part of the training - 70% of the success of further stretching.
It is enough to train 3 times a week, devote approximately 1 hour to training. The duration of the exercise is 1-3 minutes.
Never make sudden movements or cause unbearable pain.
After stretching exercises, it is also important to rest for 30-60 seconds.
Perform the exercises in stages - from simple to complex. Don't start your workout with splits.

A set of stretching exercises

So, when we have thoroughly warmed up and warmed up our muscles, we can proceed directly to those exercises that will help us in the future to do the cross splits. In the first week of classes we perform the following exercises:

First week

1. Place your feet shoulder-width apart and lean forward as low as possible. Leaning over, we relax. It is advisable that your palms reach the floor, but if this does not happen, place a book or something else under them so that you can relax and not hang in tension. Hold the pose for 1 minute.

2. The legs are in the same position, only now we lean not forward, but towards the right leg, as if hugging it. The goal is to press against your leg as tightly as possible. But not everyone can do this at first, so you can simply place your hands on the floor in front of you. Don't forget to relax, it shouldn't hurt. We stand for 1 minute. Then we repeat, bending towards the left leg.

3. We complicate the 1st exercise: we lean forward, but this time we put our feet together. If it’s difficult to make a full fold, we put our hands in front of us; if it works, then we try to hug the legs with both hands.

4. Next, we squat down and place our hands in front of us. From a sitting position we stand up, straightening our legs, but leaving our hands on the floor, as in the photo below. We repeat 20 times, and after straightening up for the last time, we hold the stance for one minute.

5. The following exercise is very useful for stretching. We sit on the floor, stretch our legs in front of us and try to fold ourselves, pressing our chest to our knees and clasping our feet with our hands.

6. Now we make the same fold, but with the legs apart. In the photo, the girl is almost able to do the cross split, but you just spread your legs as wide as you can, but so that the fold does not cause you pain, but only tension. Over time, the result will get better and better.

7. Exercise "butterfly". It is very important, because if you can eventually sit in this position, then you will not be able to sit in the cross split, since it requires just such a turn of the hips. This exercise is best done with a partner who can hold your knees and gently press down on them while you keep your back straight and your feet together with your arms wrapped around them. Next, you need to bend forward from the “butterfly” with your arms outstretched, so that you eventually lie completely in the fold.

8. Exercise “frog” - see the correct position in the photo. You should definitely go into the “frog” position from a sitting position with your legs spread, leaning forward and bringing your legs together from behind, otherwise it will be incorrect.

9. Lie on your back, propped up on your elbows and legs extended forward. On the count of two, bend your right leg at the knee and pull it towards you. On the count of three, lower it to the side in a bent position. Repeat 5-10 times with one leg, then with the other leg. And then repeat the same thing, only with your legs extended straight, without bending them at the knee.

10. Now lie on your back, lift your legs together and spread them apart, not too sharply. Repeat 5-10 times. Then ask your partner to hold your legs apart, or put something weighty on top of them.

11. We crawl up to the wall with our legs raised up, pressing our pelvis tightly against it. We spread our legs to the sides as wide as we can, smoothly lowering them along the wall, and lie for 5 minutes in a relaxed state. You yourself will feel how your muscles relax and lower your legs even lower. This is a very good exercise that will allow you to quickly do the cross splits.

12. In order for the stretch to be preserved and fixed, the muscles need to be pumped up a little. Therefore, we stand, holding onto a wall or a table, and make high swings with our legs, one at a time, across the entire width of the transverse twine you currently have. On the last swing, we hold the position and keep the leg as high as possible.

13. Another effective exercise for doing the cross splits. In the photo, the girl sits on special blocks, but at home they are more than successfully replaced with books. Place as many books in a stack as you need for your split at the moment and sit on top of them. Do not turn your knees inward, and be sure to watch your feet - they should be directly pressed to the floor. Then you can remove the books one by one when you feel that you can go lower.

This complex should be performed 4 times a week, as we already wrote above, and exercise No. 11 at the wall should be done every day.

Second week

We continue to learn how to do the cross splits at home. In the second week, the set of exercises changes slightly. So:

14. We spread our legs wider, place our feet inverted in the second position, and sit in a plié (see photo), turning our hips with our hands. Hold for 1 minute.

15. Next, we sit down in almost the same position, only even deeper, and for this we place our legs even wider. The exercise is called "spider".

16. Lunge with your leg to the side, while maintaining an angle of 60 degrees with the other leg. We sit for a minute and repeat on the other leg.

17. Now we lunge again, but we sit completely on the floor, straightening one leg and leaving the other bent. We slightly turn the body towards the extended leg and bring our hands behind our back. Repeat with the other leg.

18. Then we put our feet shoulder-width apart and begin to “spread” them to the sides in order to sit on the cross split, as wide and low as we can at the moment. We rest our hands on the floor. Then we rise from this position, pulling our feet to the starting position.

We repeat exercises No. 6 and No. 11 from the complex for the first week.

Third week

In the third week, many of the exercises will be repeated, but this time they are performed for 2 minutes each. They are aimed at eversion of the hip joint for cross splits.

We start with exercise No. 6 from week 1.
Exercise No. 11 at the wall.
Exercise No. 8 – “frog”.
19. We sit on the floor, stretch our legs forward, and cross our right legs over our left ones in a bent form to form a kind of number “4.” We make a fold.

We repeat exercise No. 11, only now we do it in the middle of the room, lowering our legs to the sides without the help of a wall.
20. Now you need to sit in a cross split against the wall, turning your back to it, press your pelvis and legs, stretching them lengthwise.

We do exercise No. 17 from the complex for 2 weeks.
21. Now we take two blocks, two large books or two rolled mats, blankets - and lie down on them in the letter “P”. In some ways this exercise is reminiscent of the “frog”.

Helpers for getting results: the “Splits in 30 days” application

For home workouts, especially for beginners, an application on a mobile device is suitable, which will help you get the correct and safe load. The “splits in 30 days” challenge involves daily workouts with detailed instructions. But, as with everything, the application has both pros and cons.

Pros:

Shows the correct exercise technique, correctly distributing muscle groups in the program.
It has several difficulty levels, from beginner to advanced.
Helps track results.

Minuses:

Daily training is not always effective, as it does not allow the muscles to fully recover.
Ten minutes a day is not enough for quality stretching.

Android app

iOS app

Motivation to workout

Have you thought that body plastic surgery is not a matter of physiology, but of your choice? Yes! You can become amazingly slim with the help of splits. And your husband will appreciate your efforts.

Have you noticed that starting a business is always easy? But finding reasons to continue is much more difficult. Especially when everyone around is groaning: “why” and “why”. Come on, everything is around, but sometimes a similar thought can creep into our brains: that we already had a good life, but then something came up that couldn’t be done for nothing.

Here's to get all this nonsense out of our heads:

be able to see personal benefits;
appreciate your ability to twist, unwind and bend;
watch 1-2 videos and photos of those who exercise;
love yourself and be proud of your flexibility.

And now a few words about the benefits:

The abdominal muscles are strengthened.
Has a beneficial effect on blood circulation. And this, in turn, improves brain activity, keeps the entire body in good shape and even rejuvenates to some extent.
The exercises effective for the nervous system. Tension is quickly relieved and you can easily relax.
The functioning of the genitourinary system improves.

Let's see where you can start. From simple to more complex.

Making longitudinal twine

Longitudinal half twine . While standing, bring one leg forward and bend your knee at an angle of 90 degrees. The second leg should be straight. Place your hands on the floor. Move your pelvis up and down with a small amplitude. The exercise must be performed on each leg.
Longitudinal twine . Try doing a side split, holding for a few minutes at the lowest point you can reach. Press your pelvis down, do not bend your knees. Move carefully, without sudden movements. Finish the exercise very carefully so as not to damage the stretched ligaments.

How to perform a cross split

In order to perform a full cross split, it is necessary that the inner surfaces of both thighs are in the same plane on the floor. To do this, slowly slide your legs in both directions. Lean on the floor for support. Stay in this position for 20-30 seconds while breathing in parallel. Wearing socks will make it easier to slide. Use yoga blocks if you can't reach the ground.

Splits training for beginners at home

You must remember that flexibility depends not only on your training, but also on age and genetics. But don’t be upset, your result will be there, it will just take you a little longer to get there than the person who was given it and who is 16 years old.

Requirements for beginners.

Thorough warm-up. Therefore, you should warm up before stretching the splits to warm up all muscle groups. You need to warm up all your muscles.
Gradual training. Watch yourself, do not perform movements abruptly and do not put too much pressure on the ligaments.
The pain should be tolerable. Of course there must be pain, but not so much that it makes you cry. You must tolerate it, but not through gritted teeth.
You need to train every day.
Patience and strength, if training is very difficult.

Tips and tricks

Follow the rules:

Set yourself a specific goal
Get ready for long hours of work
Don’t get hung up on the thoughts “When will I finally do the splits/touch the floor?”
Put everything out of your head and just have fun
Before training, imagine how you perform the element
Use a variety of tools shown in the picture
Don't pay attention to the successes of others, but watch your own
And remember: we are all different!

FITNESS EXPERT Margarita Sorokina: You can sign up for online training with me, get a training plan or sign up for full support - through the TrainWith.Pro service

What rules must be followed when performing?

If you have never sat before, then with regular exercise you can quickly achieve good results; you only need to follow a number of rules.

Training should be daily;
Lesson time is at least 40 minutes;
Each movement is performed slowly, smoothly and without jerking;
When performing, you do not need to strain your muscles, you should relax as much as possible, then the training will be more effective;
Always keep your back straight;
The duration of each exercise should be at least 1 minute.

If you have children and they want to learn how to do the splits, then you can start training together so that your child can see that you are interested in your child’s development. If you think that children and adults have different complexes, then yes. There are the same exercises for everyone.

Basic Rules

Before you begin doing stretching exercises for the splits, familiarize yourself with the basic rules of stretching training. These rules cannot be neglected; this is fraught not only with wasted time, but also with the risk of injury.

In principle, by systematically performing stretching exercises, you can do the splits in any physical form - both with significant excess weight and with underdeveloped muscles. However, the ability to do the splits will not add many points to your image if your form leaves much to be desired. Therefore, it is recommended to give priority attention to achieving normal weight and other physical parameters, and only after that master the splits.
Stretching is not a strength load, and you don’t need to give your muscles time to recover after it. The more often you practice, the sooner you will be able to do the splits. The ideal training regimen to strive for is two 20-minute stretching sessions daily, morning and evening. Remember that a day without training is a step back.
You can only stretch warmed muscles, so before each workout you need a 10-minute warm-up - jumping, squats, running with high knees. Or do stretching exercises immediately after strength training or cardio.
If you warm up your bottom with a hot shower or bath before stretching, the process will go much faster, and the goal of doing the splits in a month may be quite achievable.
Perform the exercises smoothly, without jerking or sudden pain. Pain will inevitably be felt, but it should be tolerable.
To avoid injury, it is better to do without the help of a partner, or at least agree that he immediately stops using force at your first request.
The muscles being stretched should be as relaxed as possible and breathing should be calm.
It is most convenient to practice on a bare, smooth floor wearing socks, which ensures good gliding.
Having reached maximum stretching, it is advisable not to freeze in a static position, but to make oscillatory movements with small amplitude, strengthening and weakening muscle tension.

Contraindications to mastering the twine are injuries to the joints and spine, arthrosis, arthritis, osteochondrosis and other diseases of the musculoskeletal system, thrombosis, hernias of the groin and abdominal wall, arterial hypertension.

How to exercise correctly

The best option for beginners is training under the supervision of an instructor. Training video tutorials from professionals are also a good choice.

It is very important to see exactly how the muscles work, at what angle the joints are located and how to hold the body; books and articles are not enough in this case. There are no trifles in stretching.

You don’t need a special exercise machine for training, just a mat (you can do without it) and a room where you won’t be disturbed. For your workout, wear loose-fitting clothing that doesn't impede your movement and comfortable shoes or socks that allow you to slide your feet across the floor or mat.

Remember that the stretch should be even. Try to maintain the muscles of your left and right legs in the same condition, and also do not forget about the rest of the body - your back, arms. As you perform the exercises, distribute your weight between your legs.

Follow the actions of the instructor, do not bend your knees and back.

Best time to stretch

Most working people set aside morning or evening hours for training.