A split (middle and front) is by far one of the most timeless physical positions. It doesn’t matter whether you practice it to strengthen your legs and develop deep body awareness or just to boast about a new skill in front of some friends: discipline and commitment are a must to reach up your split goal.
Having a background in gymnastics, dancing and yoga, it took me a month of continuous exercise to finally achieve front splits (middle split – my next goal) and be super proud of it. However, our bodies are different: some people are inherently flexible and progress quickly, while others need more time, so if you feel like you can’t do the splits within a month – go at a speed that’s right for you and don’t harm your body. Also, don’t fly blind: remember to check with your doctor before jumping into stretches to achieve your goal of being able to do the splits.
Below I share the main rules I have learned throughout my front splits practice as well as the workout routine I am still sticking to that helps me to be pliable and progress even more.
1. Be consistent
As with all sports activities, regular practice is a must. Making it a part of your routine might be a tough nut to crack, especially if you have a busy schedule. Being no exception and juggling university, work and writing, I decided that incorporating an extra 20-minute split workout into my meditation session would work best. Since my body is a bit stiff in the mornings, I usually warm up my muscles during the day by walking and doing some stretches, leaving the intense workout for the evenings. But everyone’s schedule is different, so pick the moments that fit best with not only your body but also your schedule.
2. Don’t over exercise
Despite the crucial importance of constant practice, follow at your own pace and never push yourself beyond your limits. To ensure progress, I practice splits every other day as not to stress my muscles and give them recovery time. So, If you have set yourself on a split-practice track, don’t expect progress overnight: be patient, but also learn how much your body can handle, take your time and increase your flexibility gradually and steadily.
3. Develop the flexibility
Before getting into splits, make sure you warm up and stretch your muscles, ligaments and work on your hip mobility. I usually divide my training into 3 phases:
Phase 1 or the warm-up phase gets my blood flowing and unblocks the joints. I usually do a variety of exercises like a couple of squats (or alternatively squats with wide feet for opening my hips), 30-second leg kicks, or jumping jacks to get some light and easy cardio and make my body nimble.
During phase 2, I practice some basic stretches by doing lunges, then slowly moving to low lizard pose (with opened sole for more advanced practice), pigeon pose for hips opening where I draw my right knee forward and place my left knee all the way down, and finish with a straddle and a sitting forward fold. Remember to know where your limits are, but also it’s good to go out of your comfort zone and feel a little bit uncomfortable.
Finally, in phase 3, I perform the split itself by sliding my front foot forward and back one backward and slowly lower myself to the ground. I stay in the pose for about 10-15 seconds, breathe evenly and change the side. Since I am more flexible now, I don’t feel any pain, but if you are new to doing the splits and feel some pain, stop the practice and do it some other time. Square hips, straight back and pelvis are the signs of correct splits.
Sources:
http://www.fitbodyhq.com/fitness/how-to-do-the-splits/
https://www.womenshealthmag.com/fitness/a19941694/how-to-do-a-split/
https://www.youtube.com/watch?v=GTBB3IekEwY