ALL ABOUT SPLITS

Achieving A full split takes time and persistence in training, but the actual training time will surprise you, so if you want to get there, keep reading. The most common mistake you can do is to train for 30 minutes one day and then train again for 30 minutes 5 days later.

How long should we stretch?

In order to get the best results, the total duration of stretching per muscle per week, according to most research papers is 5-10 minutes. Please note that there is a flexibility plateau in gaining extra flexibility beyond a certain point. So if you stretch longer does not necessarily mean that you'll get more flexible quicker.

How about frequency?

Five days a week is the most adequate time-frequency in order to see significant improvement. So consistency is key here.

CHECK OUT THIS WORKOUT   I CREATED TO ASSIST YOU IN ACHIEVING THE FULL SPLIT.

DO: Each exercise for 30 seconds; if the stretch is on one side only, then 30 seconds/side.

NOTE: after doing THE flexibility training a couple of times, you will notice that after a few sessions you will be able to go lower in the same position.

IMPORTANT: Don't forget to breathe! The tendency is to hold your breath when you stretch, however, breathing actually is part of the exercise and it works hand in hand with your body. Take deep breaths while allowing your muscles to feel the stretch. By breathing and holding the stretch, you train your muscles to get more into the stretch.

Five tips on 'How to become more flexible'

✅Practice stretching at least 5x /week. You don't have to spend hours doing it. A few minutes is more than enough. The key is to be consistent.

✅Give it time. If you find videos named 'Achieve full splits in a week' you should be mindful when it comes to the actual result. It took me a few months of regular practice to be able to do a full spit and I was pretty flexible anyway before.

✅Go for yoga! It's not a secret that yoga impacts your flexibility in a positive way, among other benefits.

✅Learn how to breathe correctly. The way you breathe is more important than you think. Breath deeply when you are doing flexibility exercises, this will release the tension in your muscles thus you'll be able to flex your muscles more.

✅Do not compare yourself with the professionals. They have practiced for years and years. Be proud of your achievement instead.