How to Safely Achieve the Splits in a Few Weeks

Being able to do the splits is an impressive feat that many aspire to, whether they are stretching beginners or seasoned yogis. Achieving the splits requires flexibility in the hips, glutes, and hamstrings, and it is a pinnacle goal for many fitness enthusiasts. Not only does the ability to do the splits showcase impressive flexibility, but it also offers various health benefits, such as reducing the risk of injury and improving overall joint range of motion.

However, progressing to the splits takes time, patience, and a consistent stretching routine. Rushing into a full split on day one can lead to muscle strains or injuries. The key to gaining flexibility is to practice regularly. Here’s a guide to help you go from being barely flexible to performing perfect front and side splits in just a few weeks, along with the specific stretches you need.

Weekly Stretching Routine for the Splits:

Monday:

• Lunge: Start in a lunge position, lowering your hips and pressing through your back heel. Hold for 20 seconds, then repeat three times.
• Low Lunge: From the lunge position, drop your back knee to the ground and press slightly forward to stretch your hips. Hold for 20 seconds, then repeat three times.
• Hip Flexor Stretch: Lift your back toes off the floor from the low lunge position and grab your back foot with the same-side arm. Gently pull your heel toward your butt while pressing down into your hips. Hold for 20 seconds, then repeat three times. Repeat the entire circuit on the other side.

Tuesday:

• Lunge: Same as Monday.
• Lizard Lunge: Start in a low lunge and place both hands on the inside of your front leg. Lower your forearms to the floor. Hold for 20 seconds, then repeat three times.
• Half Split Stretch: Kneel and extend one leg straight in front of you. Keep your front leg straight as you fold forward, aiming to touch your forehead to your front knee. Hold for 20 seconds, then repeat three times.
• Full Split Stretch: From the half split position, slowly inch your front leg forward and your back leg backward. Use your arms for support and add pillows if needed. Hold for 20 seconds, then repeat three times. Repeat the entire circuit on the other side.

Wednesday:

• Pigeon Pose: Start with both legs out in front of you and tuck one leg in toward your hips. Extend your other leg behind you, keeping your hips centered. Hold for 20 seconds, then repeat three times.
• Pigeon Pose Forward Stretch: From pigeon pose, fold forward, bringing your head and chest toward the ground. Hold for 20 seconds, then repeat three times.
• Up Facing Pigeon Pose: Lie on your back, lift one leg up, and bring the knee out to the side. Attach your other knee to the foot of the first leg and gently pull. Hold for 20 seconds, then repeat three times. Repeat the entire circuit on the other side.

Thursday:

• Lunge: Same as Monday.
• Lizard Lunge: Same as Tuesday.
• Half Split Stretch: Same as Tuesday.
• Full Split Stretch: Same as Tuesday. Repeat the entire circuit on the other side.

Friday:

• Single Leg Extension: Lie on your back and lift one leg, gently pulling it toward your face. Hold for 20 seconds, then repeat three times.
• Seated Pike: Sit with legs stretched out in front of you and try to grab your feet, lowering your forehead and chest toward your knees. Hold for 20 seconds, then repeat three times.
• Frog Stretch: Kneel and spread your knees apart, leaning forward with forearms on the floor. Hold for 20 seconds, then repeat three times. Repeat the entire circuit on the other side.

Saturday:

• Standing Straddle Stretch: Stand with your legs wide apart and bend over to grab your ankles, aiming your head through your legs. Hold for 20 seconds, then repeat three times.
• Seated Straddle Stretch: Sit on the ground with legs spread as far apart as possible. Fold over, aiming to touch your chest and forehead to the ground. Hold for 20 seconds, then repeat three times.
• Side Stretch: From the seated straddle, tuck one leg in and raise your arm, stretching away from the tucked leg. Hold for 20 seconds, then repeat three times. Repeat the entire circuit.

Sunday:

• Double Quad Stretch: Lie on your stomach and grab both feet, gently pulling your heels toward your butt. Hold for 20 seconds, then repeat three times.
• Single Quad Stretch: Same as above, but pulling one foot at a time instead of both. Hold for 20 seconds, then repeat three times.
• Up-Facing Quad Stretch: Lie on your back and grab one foot, pulling it toward your butt. Hold for 20 seconds, then repeat three times. Repeat the entire circuit on the other side.

After one week, you should start noticing improvements in flexibility. Once you become accustomed to the stretches, try holding each exercise for one set of 60 seconds instead of three sets of 20 seconds. Repeat the circuit every week until you achieve your desired front and side splits.

To perform the front split, start in a lunge position with your back knee touching the ground. Gradually slide your front leg forward while keeping your chest lifted, shoulders over hips, and core engaged. Press down into the center of your hips and stretch your back leg as well. Over time, you will be able to achieve the perfect front split with straight legs.

For the side split, start in a wide leg position and gradually slide your legs apart as far as you can go comfortably. Your body will signal when it’s ready to stop. Remember to breathe and listen to your body’s signals during the stretches. If you experience discomfort or difficulty breathing, ease off the stretch slightly.

It’s important to note that individuals with prior hamstring injuries should consult their doctor before attempting the splits. Progress gradually and avoid forcing your body beyond its limits. With consistent practice and patience, you can safely achieve the splits and improve your flexibility.