Ever wondered how to do the splits in 30 days? Although mastering this position might seem incredibly hard, you can actually do it in a pretty short time. By simply using the right stretches for splits, you can increase overall flexibility, which would allow you to execute this pose.
In this article, we share a few tips to get your splits in 30 days, what types of splits are there, and why they are important.
Learning how to do the splits in 30 days isn't that hard with the right guidance. A combination of stretching exercises is the key to mastering this pose, but you also need to be consistent and warm up properly.
What Types of Splits Are There?
Before you start your journey to splits, you should first learn about different poses. Most experts focus on the front and middle splits, but there are also a few other advanced positions you can execute:
1. Half Split
The best way to learn the splits in 30 days is by starting with half splits. As the name implies, you’re only partially stretched during this pose. The exercise starts on the floor, with both legs stretched in front of you. Now, pull one leg behind, putting strain on the glutes and hip flexors.
We suggest that you alternate between the legs. This is the best way to build flexibility for splits.
2. Front Split
Although the half splits help with all variations, they’re best for the front splits. Like with the half splits, the frontal ones put one leg in front of you and one leg in the back. You start from the standing position and slowly slide both your feet on the ground.
Keep in mind that you don't have to immediately do the entire split. You can slowly build up your flexibility until you're able to properly execute the pose. Make sure to place both hands on one side for extra stability.
3. Side Split
The side split, also referred to as Chinese or straddle, is a variation where your torso is in the middle, and your legs are outstretched to the sides. If you're a beginner, we suggest you do it by sitting down and stretching your legs as far as you can, thus slowly increasing flexibility.
Alternatively, like with the front splits, you start from the upward position and slowly start splitting your legs to the sides. While doing so, keep your hands in front of you, and use them as support. Slide down until you start feeling the stress on your thighs and hips.
4. Middle Split
This is a variation of the side split with your toes and feet stretched on the floor. Mastering the middle splits in 30 days isn't always possible, so you might require some extra work. Ideally, you should get into this pose by slowly sliding down from a standing position while using your hands for extra support.
5. Standing and Jumping Splits
If you’re a beginner, you should definitely avoid these two positions. With standing variation, you're doing the split while standing on one leg while the other is stretched in the air. Jumping split requires doing the split while jumping, which is even harder.
Why Are Splits Important?
1. Flexibility and Range of Motion
2. Muscle and Joint Strength
3. Balance and Coordination
4. Mental Stability
How to Do the Splits in 30 Days?
1. Half Splits
2. Runner’s Lunge
3. Reclined Hand to Big Toe Pose
4. Standing Forward Fold
5. Half Pigeon
6. Wide-Legged Forward Fold
7. Seated Head to Knee
How to Improve Your Splits?
1. Prioritize Warm-Ups
2. Go Slowly
3. Create a Routine
4. Work All Leg Muscles
5. Flexibility and Strength
6. Focus on Breathing
7. Beating Boredom
8. Training Equipment
How to Learn Split in 21 Days?
The "Split Challenge" program is designed to help you achieve a full split regardless of your current level. The course consists of 21 daily training sessions, allowing you to see results in just THREE WEEKS. Each session can be completed in 15 minutes, although we highly recommend dedicating 40 minutes each day for optimal training. If circumstances prevent you from training daily, you can always take a break and resume later.
The program is beginner-friendly, no specialized equipment needed. All you need is a yoga mat (or a thick towel as an alternative) and a resistance band.
- Virtual coaching to guide your results
- Fitness evaluation throughout the program
- 21 training sessions supported by over 100 exercise videos
- Weekly checklist to track progress
- Winner's Certificate upon completion
- Community for inspiration and support
- Single payment, lifetime access
- 30 day guarantee
Is It Possible to Learn the Splits in 30 Days?
You can learn how to do the splits in 30 days, but only if you fulfill certain prerequisites. Specifically, you need to stretch your lower body every day but without forcing your muscles and ligaments too hard.
How Many Days Will It Take To Do the Splits?
Most people can learn splits in a month or so. Of course, this might vary significantly depending on your age, flexibility, and muscle strength.
Are the Splits Healthy?
Doing the splits can be considered a healthy routine. Like any other type of stretching, this pose can increase the strength and flexibility of your muscles. It's especially great for people who are suffering from joint issues or lack of mobility.
Learning how to do the splits can be very challenging but also very rewarding. Even though many people believe they could never get to this position, you would be surprised at how quickly you can master it. Doing the splits on a regular basis is not only flashy but also extremely healthy, promoting lower body flexibility and increasing range of motion.
Have you tried mastering the splits? How much time did it take? Share your experience in the comments below!
- Stretching and injury prevention: an obscure relationship // NCBI: https://pubmed.ncbi.nlm.nih.gov/15233597/
- Role of Yoga and Mindfulness in Severe Mental Illnesses // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329226/
- Complementary and Alternative Exercises for Management of Osteoarthritis // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200004/
- Strength Training versus Stretching for Improving Range of Motion // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067745/
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