You don’t have to be a gymnast or a yogi to learn how to do splits.
These stretches and exercises help you prime your body so you might build up to the full stretch.
No matter your starting point, these exercises from Nike master trainerRebecca Kennedywill help you get there.
This is true of the splits, which don’t come easy to many people.
Do this routine daily and you’ll be a few inches closer to a split each time.
B.Tuck chin to chest, then slowly roll down through the spine, bringing kettlebell toward the floor.
C.Reverse movement slowly and repeat.
Place a tennis ball at hip flexor, squeezed between hip and thigh.
B.Straighten right knee slowly to bring right foot toward the ceiling, being careful not to release tennis ball.
C.Bend right knee slowly to return to starting position.
Repeat on opposite side.
Extend and Release Hamstring Press
A.Lie on back with left knee bent and left foot on floor.
Straighten right leg and place right foot on plyometric box in front of the body.
B.Bring straight right leg toward face.
C.Lower right leg slowly with control to return to starting position.
Repeat on opposite side.
B.Lift from the hip, raising bent right leg a few inches to bring knee off yoga block.
C.Lower right knee to return to starting position.
Repeat on opposite side.
D.Begin kneeling with left foot forward on the floor and right knee down and on a towel.
Legs should be at 90-degree angles.
E.Slide right knee backward a few inches to come into deep lunge.
F.Reverse movement to slide right knee forward to return to starting position.
Repeat on opposite side.
Lunge to Hamstring Extension
A.Begin in plank position with hands under shoulders and legs long behind you.
Move into runner’s lunge, bringing right foot up to outside of right hand.
B.Shift weight back by raising hips and straightening right leg so only the heel is on the floor.
C.Bend right knee and lower hips to return to starting position.
B.Prop hands on yoga blocks while extending left leg straight behind body.
C.Lift through the chest.
This should look like an elevated split.
It’s important to remember that it can take awhile to move deeper into the stretch.
Over time, you’ll find that you’re a bit more agile in other exercises and everyday activities.
