Hold for 20 seconds, then repeat three times. Lower your hips and press through your back heel. Lunge: Start in a lunge, with your hands on the floor on either side of your front foot."The way you’re going to gain flexibility is practicing." “You have to think about the fact that your muscles are elastic in nature, so if you stretch them too far before they’re ready, they can snap-sort of like a rubber band,” Reed says. You can't rush into a full split on day one. Progressing to the splits takes time and patience. Simone Sobers is a professional dancer, personal trainer, and creator of the Boss Chick Dance Workout. Rachelle Reed, PhD, is a barre kinesiologist. Meet the experts: Katelyn DiGiorgio is the vice president of training and technique at Pure Barre. "Achieving the splits stretch means that someone has impressive flexibility in their hips, glutes, and hamstrings, and working towards the splits is a pinnacle flexibility goal for many fitness fanatics," says Katelyn DiGiorgio, vice president of training and technique at Pure Barre.Īnd, with that topnotch flexibility comes some pretty sweet health perks."Many exercise physiologists agree that having optimal joint range of motion can lower your risk of injury and increases your quality of life," says Rachelle Reed, PhD, barre kinesiologist. Anyone, from stretching newbies to seasoned yogis, can slide into the elusive splits. The splits are reserved for a select few elite, right? Not so fast.
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