Girls stretching their legs. The most effective leg stretching exercises

Doing the splits is a dream of many people from early childhood. But even if you have good flexibility, without preparatory exercises, doing the longitudinal splits will not only be difficult, but also risky: you can pull muscles and get injured.

We offer you the best exercises for longitudinal splits, which will allow you to gently and painlessly stretch your muscles and joints. Regular deep stretching will help you get into the splits quickly, even if you've never done it before.

10 rules for stretching for longitudinal splits

1. Stretching can be done only after a good warm-up. Any cardio for 20-30 minutes is suitable as a warm-up. Before stretching into the splits, you should feel that your body is warmed up.

2. If you want to quickly do the longitudinal splits, then try to stretch twice a day: in the morning and in the evening. Morning stretching, although difficult, is very effective. In the evening you will be able to stretch easier - by the end of the day your muscles will be more pliable and flexible.

3. Exercises for longitudinal splits are best performed in static poses. Try to use up-and-down pulsating exercises to a minimum, as this can lead to sprains.

4. Hold each pose. for at least 30 seconds. You can gradually increase both the duration of the exercises and the range of motion.

5. While stretching, you need to focus on the sensations in your body. You should feel a gentle stretch in the muscles, but not pain. If you feel sharp pain, reduce the amplitude of the exercise or stop exercising.

6. If you are stretching in a cool room, dress warmly. Even after a good warm-up, muscles tend to cool down quickly when the room temperature is low, and this makes stretching difficult.

7. When performing longitudinal split exercises, always keep your back straight, don't round it. Pull the top of your head up and when bending, try to lower yourself to your feet with your stomach, not your head.

8. You can record the results with a centimeter tape, measuring the distance from the groin area to the floor surface at the moment of maximum stretching.

9. If you neglect stretching for several days, be prepared to fall back in results. The most important thing in stretching for splits is regularity.

10. Don't bet on yourself no specific deadlines for splits (week, month, three months). Everyone has different physiology, so someone can do the longitudinal splits quickly, while others will need a year of regular training to achieve results.

10 exercises for stretching and warming up before the splits

We offer you a ready-made version of warming up and warming up before the splits, which will help you conduct your splits training much more effectively. Stretch on a warm body is much easier and more enjoyable! Be sure to warm up before each splits workout.

The number of repetitions on one side is indicated for each exercise. For example, the first exercise is walking in place with knees raised. You should perform 20 leg raises with your right leg, 20 leg raises with your left leg, for a total of 40 repetitions. You can increase the number of repetitions at your discretion (decreasing is not recommended!). If you feel that after doing the exercises you haven’t warmed up enough, repeat the complex again.

1. Walking in place with knees raised : 20 reps

2. Swing to your feet : 20 reps

3. Rotations for the hip joints : 20 reps

4. Side lunge : 15 reps

5. Tilt towards the leg : 15 reps

6. Back Squat: 20 reps

7. Back Lunges : 10 reps

8. Jumping rope: 40 reps

: 40 reps each (just count to 80 in sync with the movement)

10. Jumps with arms and legs raised: 35 reps

We remind you once again that before performing longitudinal splits exercises, be sure to warm up well. Performing these exercises without warming up is fraught with dangerous injuries and sprains, and this will delay your dream of doing the splits for a long time.

If you want to do the splits faster, you can purchase additional tools for effective stretching: yoga blocks and yoga straps. These simple and inexpensive devices will greatly simplify many of your splits exercises.

Below are exercises for longitudinal splits. Hold each pose for at least 30 seconds. Gradually move on to longer periods of time in a static position: 2-3 minutes.

Longitudinal split exercises can be performed in several approaches, if time and endurance allow. Perform all exercises first on one leg, then on the other. Always stretch evenly on both legs(even if you plan to do only the left or only the right split), this way you will get to the desired result faster.

Thanks to the YouTube channel for the visual photos Olga Sagai.

Exercise 1

As you inhale, lower into a lunge into runner's pose with your hands on the floor or on blocks. The front leg forms a right angle, the knee of the back leg is extended and straightened. Try to lower your pelvis as low as possible without bending the knee of your back leg. Hold this pose. Next, as you inhale, with your back straight, stretch your arms up, while your pelvis continues to stretch down. Feel the tension in your leg muscles increase. While in a lunge, try to distribute your body weight on both legs.

Exercise 2

Stay in runner's pose with your arms on one side of your front leg. Lower yourself onto your elbows, trying not to round your back. If you can’t get down on your elbows, place blocks or lean on your palms. This longitudinal splits exercise helps stretch the hip joints and groin area.

Exercise 3

Lower your back knee to the floor with your hands on either side of your front leg. Stay in this position, trying to lower your pelvis as much as possible. You can perform a few pulsating movements up and down, but then stay in a static position.

A similar exercise can be done with the back leg resting on a chair, this will increase the stretch in the back leg. Rise up behind the crown, increasing the tension:

Exercise 4

Return to the lunge, lengthening your spine through the hip of your back leg. As you exhale, straighten your legs and lengthen your tailbone up. Direct your forehead towards your shin, try to pull your stomach down without rounding your back. Lengthen your arms forward or grab the shin of your front leg.

Exercise 5

From a lunge, extend your straight leg forward with your back leg flat on the mat. Bend over while keeping your back straight. Lengthen your arms forward or place your elbows on the floor. Stay in an accessible position and breathe deeply. With each exhalation, release tension in the back of your extended leg.

You can increase the stretch of your back leg by placing it on a chair like this:

Exercise 6

Move into pigeon pose. Cover the right heel with the left pelvic bone. Deepen the position by gradually moving your right shin slightly forward. Lean on your hands. Rotate your right thigh inward, lower your tailbone down.

Bend your back leg at the knee, grab your foot with the same hand and pull your heel towards your buttock. Feel the stretch in the front of your thigh. Change your grip and grab your foot with the opposite hand. As you exhale, lower your forehead onto your free hand. The pigeon is not a difficult, but very effective longitudinal splits exercise.

Exercise 7

Lie on the floor, bend your knees. Lift your leg vertically up, exhale, grab your foot and pull it towards you with your hands or a strap. The sacrum remains on the floor, the knee is straight, and the front of the thigh is tense. Feel the muscles in the back of your leg lengthen.

Exercise 8

Move into a downward-facing dog position. The back, back of the head, and arms form one straight line. Stretch your spine, your tailbone stretches back and up. Bend your knees one at a time, trying to lower your heel completely to the floor. The thigh tends to the stomach, the back and arms are in the same plane. This splits exercise stretches the back of your legs. Then lower both heels to the floor and hold this position.

Exercise 9

Stay in downward-facing dog pose. With an inhalation, pull your leg up, twist your hip inward. Freeze and breathe deeply. This exercise is useful for longitudinal and vertical splits.

Exercise 10

Grasp the foot of the same leg with your hand. Pull it vertically up, fix the maximum possible position and stay there. Make sure that the supporting leg does not turn outward.

How to do the longitudinal splits: technique

If you have already completed the preparatory exercises, then you can try doing the longitudinal splits. You will need two blocks or a stack of books. If you're flexible enough, you won't need blocks.

1. Kneel with your front leg pointed forward at a 90-degree angle and the toe of your back foot touching the floor. Straighten your back, tighten your stomach, straighten your shoulders. The pelvic bones should be in one line and point straight forward. Inhale and as you exhale, begin to gradually move your legs apart in different directions, lowering your pelvis down.

2. Reach the extreme tolerable position and freeze. As soon as your pelvis has dropped low enough, hold the floor with your hands and stretch your legs at the knees.

3. Gradually, step by step, you will be able to do the longitudinal splits.

4. Carefully come out of the split position. Stretch your legs forward in front of you, shake them a little to get rid of tension. Perform a similar exercise on the other leg.

Screenshots in the article are used from the official YouTube channel of Olga Sagay.

With high-quality performance of longitudinal splits exercises, you will definitely reach your goal. Longitudinal splits are available to absolutely everyone at any age, regardless of innate flexibility. But some will need more time to stretch, others less. It depends on both genetic characteristics and sports background.

Leg stretching is the stretching and lengthening of the limbs, thereby achieving the desired level of flexibility, strength and muscle tone.

What is leg stretching, when and how to do it correctly

There are many special complexes aimed at teaching correct and safe stretching techniques, which allow a person to improve overall body mobility and achieve the desired flexibility. Such exercises are recommended for all people, regardless of age, weight, gender and level of fitness.

Stretching the legs should be done only after the muscles are well warmed up. Running, jumping and other active movements will help with this. A person who has good stretching can boast good joint mobility, excellent coordination, endurance, energy, and increased blood circulation.

Before you start stretching your legs, you need to learn a few tips on how to do it correctly:

Under no circumstances should there be muscle pain, just a slight burning sensation.
You should always start with the easiest and simplest exercises, especially for beginners.
We must not forget about safety precautions.
If you experience pain, you should definitely consult your doctor.

Types and basic rules of leg stretching

The most common types of leg stretches for all types of sports activities are:

active – involves using your own efforts to stretch your legs;
passive - stretching, which is helped by a partner;
dynamic – stretching performed until the muscles feel tense;
ballistic – stretching based on jerks and springy exercises;
static - the most common type of stretching, based on the fact that a person remains in one position for 20-60 seconds. This type has received particular approval from doctors.

Regardless of your level of physical fitness, you should adhere to certain rules for stretching your legs:

Before starting the exercise, be sure to warm up for at least 5 minutes.
Movements should be performed slowly, smoothly and carefully. No sudden movements, otherwise it is fraught with disastrous consequences.
The necessary muscles need to be relaxed and not strained under any circumstances.
Breathing is even: inhale through the nose and exhale through the mouth.
Do not strain your back and spine muscles too much.
When the leg stretching position is reached, you need to stay in this position for 20-60 seconds, depending on your physical fitness.
To achieve good results, you need to do the exercises regularly.

Leg stretching exercises at home

These leg stretching exercises at home are suitable not only for those who want to gain flexibility and tighten muscles, they will be especially useful for those who have a sedentary or standing lifestyle.

It is imperative to understand the fact that stretching can only begin after the muscles have warmed up. If this is absent, then the muscles will not only not be stretchable, but there is also a high probability of injury. If stretching exercises are performed in the morning, after waking up, then it will be useful to take a hot shower, which will raise body temperature to the desired level. This method is not as effective as cardio exercise, but it still has its place. If you regularly perform the exercises and follow all the specified rules, you can really achieve tangible results in a very short period of time.

A set of stretching exercises for legs - photo

We offer you another stretching complex for legs in the photo.

Stretching exercises for the muscles of the lower leg and foot

Complex for thigh and lower leg

Exercises for the hip area

Stretching is an important part of any type of exercise. Whether you're an athlete or an office worker, exercise like this will have a positive impact on your health and well-being. Stretching improves your posture, increases your range of motion, and can prevent injury and reduce muscle pain. Below are 15 simple yet highly effective stretches that will help keep you fit and healthy.

1

Technique: Stretch and straighten your neck. Slowly tilt your head to the right, trying to touch your ear to your shoulder. Repeat to the left.

Effect: This exercise allows you to stretch and strengthen all the muscles of the neck.

2

Technique: Keep your back straight, placing the fingers of both hands behind your head. Apply gentle pressure to your head. Try to touch your chin to your chest.

Effect: This exercise also helps to stretch and strengthen all the muscles in the neck.

3

Technique: Stand on your right knee and slowly push it forward. Grab your left leg with your hand behind you, squeezing your gluteal muscles.

Benefit: This exercise is great for stretching your knees and strengthening your hamstrings.

4

Technique: Extend your right arm along your body. Using pressure with your left hand, slowly pull out with your right.

Effect: This movement helps stretch the shoulders and strengthen the neck muscles.

5

Technique: Bend your right knee and place your foot on the floor on the outside of the opposite thigh as close to your pelvis as possible. Place your right hand behind your back and grab your right knee with your left hand. Repeat all movements on the other side.

Effect: This pose helps open the chest and lengthens the muscles of the neck, shoulders, back and hips.

6

Technique: Get into plank pose, then move your left foot towards your hands. You should feel tension in your thighs. Return to plank pose and repeat on your right leg.

Effect: This exercise is ideal for stretching and lengthening the muscles of the thighs and ankles.

7

Technique: Lie on your back, then bend your knees and move them to the right, slowly turning your body in the opposite direction.

Effect: This movement increases mobility in your back, lengthens your spine, and stretches your hips, chest, shoulders, and upper back.

8

Technique: Sit on your heels, extend your arms behind your back and push your hips up and forward. Be careful not to overload your lower back.

Benefit: This pose will help strengthen the internal and external oblique muscles.

9

Execution technique: lie on your back, then bend your knees, smoothly lift your back off the floor and lift it up. Shoulders and feet should remain firmly pressed to the floor.

Effect: These movements stretch the chest and neck muscles, and also lengthen the spine. It also helps calm your nerves and relieve stress.

10

Technique: Lie on your side, supporting your head with your hand. Bend your knee and move it back toward your buttocks.

Effect: These movements help eliminate knee pain.

11

Technique: In a sitting position, smoothly pull your leg towards your chest, while simultaneously rotating your hip and keeping your back straight.

Effect: this allows you to develop your gluteal muscles well.

12

Technique: sit on the floor, stretch your legs in front of you. Bend your torso forward towards your legs and grab your feet with your hands. In this case, you need to keep your back straight and try to reach your stomach to your hips.

Effect: This pose calms the nerves, relieves stress, lengthens the spine, and also works the muscles of the shoulders and hips.

13

Technique: Grab your left ankle with your right hand and try to pull it as close to your buttocks as possible. Keep your back straight.

Effect: This helps to stretch the muscles in the back of the thigh.

14

Technique: Place your hands behind your back and move them back as far as possible. After this, lift your buttocks off your heels and tilt your torso forward, touching your head to the floor.

Effect: This pose allows you to stretch the muscles of the neck and shoulders, and also helps eliminate headaches and drowsiness.

15

Technique: Place one foot on the floor and the toes of the other on the wall. You should feel tension in your foot as you press your toes against the wall.

Effect: This is a great way to stretch your calf muscles.

Stretching - This is a human achievement that requires long training.

Flexibility allows you to adjust your gait, pump up your legs, and avoid muscle damage from a fall or injury. The best way to cope with muscle stretching is twine.

Let's talk about how to quickly do the splits at home without damaging muscle tissue.

Why do the splits?

For many, stretching is not a priority, but in vain. After all, the ability to do the splits is an indicator of high tissue elasticity. Answering why this is necessary, here are the main arguments:

Posture improves. Flexibility is a direct path to beautiful posture and smooth movements, as by stretching, you strengthen the spine. An additional benefit is the reduction of back pain during exercise.
Develops endurance . Since just the desire to do the splits is not enough, during training you “cultivate” endurance, perseverance, the ability not to give up, and self-control.
Joints are strengthened . Their mobility becomes higher. Such classes are recommended for women who are planning their next pregnancy, since the birth process in women with good stretching is much easier.
INs acts as a prevention of varicose veins. During exercise, blood circulation improves, which significantly reduces the risk of developing varicose veins and congestion.
Self-esteem increases. Having set such a sports goal as the splits, many, having achieved it, look at the world a little differently, as their self-esteem increases significantly.

Experts say that exercises that allow you to do the splits normalize the menstrual cycle, prevent scoliosis, and improve blood circulation in the pelvis.

How to do the splits correctly?

The real period during which muscles can be stretched without harm or damage can be called month, but subject to moderate daily exercise. Below we have collected several sets of exercises that will help you get a good stretch in the shortest reasonable time.

What exercises should you do to stretch your leg muscles and how often?

So, as mentioned above, training involves two types of exercises, which should be given the same amount of time:

Dynamic - These are movements that are repeated. When performing them, movements are performed a certain number of times.
Static – movements are not carried out here, parts of the body are motionless, but the position causes the muscles to stretch.

To achieve the goal, the frequency of exercise can be daily or at least 4 times a week.

How to painlessly do the splits in a month: a set of stretching exercises

The set of exercises below is aimed at stretching the muscles and will help you do both the longitudinal and transverse splits. Initially, do a warm-up and warm up your muscles, only then proceed to the main activity. Hold each statistical pose initially for 30 seconds, gradually increasing the time to 3-5 minutes with subsequent training. All exercises, both static and dynamic, are first performed on one leg, then on the other, this will help to evenly stretch the muscles on both legs.

Exercise No. 1

Sit on your heels, your back should be straight. Bend forward with your whole body, stretch as much as possible, trying not to lift your buttocks from your heels. Hold this stretch for a few seconds. Return to the starting position. You need to repeat these steps 10–20 times.

Exercise No. 2.

Sitting on your heels, spread them in different directions, your buttocks should be between them. Spread your feet in different directions to the maximum possible width. Each time the breeding radius will become larger. While performing the exercise, watch your back; it should be straight.

Exercise No. 3.

From a standing position, lunge with your leg forward. At the same time, smoothly transfer the weight to the front leg, stretching the back leg to the maximum. Perform the exercise 5 times for each leg.

Exercise No. 4.

Do side lunges; to do this, you need to sit down as deeply as possible, spreading your legs as far apart as possible. Shift your weight to one leg and completely straighten the other. Lock in and “spring” for a few seconds. Slowly change position, transferring your weight to your straight leg, bending it at the knee.

Exercise No. 5.

Sit on the floor, legs and back straight, toes pointed towards you. Grasp your feet with your hands and tilt your body forward, without bending your knees. Maintain in this position for as long as possible. Return to a sitting position. Perform such bends in 5–10 approaches.

Exercise No. 6.

In a sitting position, grab one foot with your hand, while the other remains level. Straighten the captured leg, lifting it up to maximum knee extension. Hold at maximum straightening for up to 30–60 seconds. Perform the same actions with the second leg. 5–10 approaches will be enough. The back should be straight when performing.

Exercise No. 7.

Sitting straight, cross the foot of one leg over the thigh of the other. The lower leg should be level. Use your hand to reach the tips of the toes of your outstretched leg, and the tension should come from the chest, not from the head. Fix in this position until obvious discomfort appears. Switch legs and perform the exercise for another 5-10 approaches.

Exercise No. 8.

From a sitting position on the floor with straight legs, bend one leg at the knee, crossing it over the other, fixing the foot on the floor on the outside of the thigh. Reach forward, clasping the foot of the outstretched leg with your hands. Having reached maximum tension, fix the position for up to a minute. Change legs and repeat the steps. Perform in 5–10 approaches.

Exercise No. 9.

Sitting on the floor, bring your feet together and try to lower your knees to the floor. When performing the exercise for the first time, you can help yourself place your knees on the floor with your hands. With a straight back, try to touch your feet with your forehead, fixate for a few seconds and return to the starting position. This tension should be done in 10–15 approaches.

Exercise No. 10.

In a sitting position, extend one leg forward and bend the other back. The foot of the back leg should be near the outside of the thigh. Tilt your body forward with a straight back towards your straight leg, while helping yourself with your hands, holding your foot. Having stretched to the maximum, return the body to its place and tilt it to the center, trying to touch the floor with your forehead. Such movements need to be performed in 10–15 approaches.

How to effectively and correctly do 3 splits: training program

Can everyone do the splits?

Stretching training has no age restrictions, so anyone can try doing the splits. Another question is how quickly this will happen, because in addition to the innate “ductility”, one should take into account the build, gender and age of the person training.

The younger the person, the less time he needs to master the splits, and the exercises will be easier. It should also be noted that stretching is easier for women, since men are physiologically less flexible.

Twine also has contraindications. It is not advisable to seat children under 5 years old on it, since their muscles and tendons are still very weak. It is not recommended to conduct classes if you have the following diseases:

Hypertension (high blood pressure).
Cracks, fractures, bruises in the hip area.
Musculoskeletal disorders.
Spinal injuries.

Why can't I do the splits?

It has been noted that more than 80% of those who are “inspired” to do the splits stop halfway without achieving results. Therefore, when you decide to stretch, do not give up regular exercise, and if you cannot do the splits, then look at the possible reasons given below; perhaps you are doing something wrong.

Impatience. One of the main “enemies” for stretch marks. It so happens that after spending several weeks training and not getting the desired effect, a person becomes disappointed and quits training.
Lack of correct execution of techniques. In order to achieve your goal, you need not only to do daily training, you need to do the exercises correctly. If you do not notice a positive result after 2-3 weeks of training, it is better to seek the help of a trainer.
Presence of injuries. About 35–40% are injured during stretches that are performed incorrectly. Such activities lead to disastrous consequences.

Video from Laysan Utyasheva: how to do the splits?

If you decide to do the splits, then confidently go towards your goal. Don’t let minor failures scare you, because stretching is not only beautiful, but also has health benefits.

Leg stretching exercises are essential to prevent muscle imbalances and postural problems associated with it. Thanks to stretching, the body gains flexibility, movements become more dexterous, and coordination of movements improves in everyday life and during sports.

Good leg stretching is useful not only for demonstrating a beautiful split. Boxers need it to perform some punches, dancers need it to perform dance elements, swimmers need it to jump into the water correctly and swim quickly. For a person who is far from sports, stretching the leg muscles will help protect the joints from hardening, improve blood circulation in the legs, and make walking easier.

There are many motives for performing leg stretching exercises, and everyone has their own, and the methods of stretching the muscles are also different. The choice of technique is determined by the level of training of the person and his goals.

Leg stretching for beginners includes several simple exercises, the regular performance of which is enough to get into a good split. The main thing is regularity and caution. For successful training, it is enough to have the necessary minimum information about and a responsible approach to business.

Leg stretching exercises

Exercise 1

Bend your torso forward as low as possible, stretch smoothly, “spring” with a small amplitude, return to the starting position.

Exercise 2

Starting position – sitting on the floor, straight legs spread as wide as possible.

Holding your shin with your hands, bend as low as possible towards your right leg, “spring” 10 to 50 times, return to the starting position. Repeat the same with your left leg.

Exercise 3

Starting position – sitting on the floor, straight legs shifted.

Bend as low as possible, pulling your torso towards your legs with your hands, “spring” 10-50 times. Ideally, you should touch your knees with your head.

Stand up straight. Slowly move your legs out to the sides so far that you feel the stretch in the muscles of your inner thighs. As a result, an angle of 120-140 degrees should form between the legs.

Then bend your torso down and place your elbows on the floor or slowly, without jerking, reach towards the floor. The back is straight. When you feel tension, hold the position for 5-30 seconds.

Every day, try to spread your legs wider and increase the interval of immobility.

The end result of this exercise should be a cross split.

Starting position – stand on the floor, keeping your body straight.

Move your right leg back and your left leg forward as far apart as possible. Bend your leg forward at the knee, lowering yourself down. The angle of the bent knee should be 90 degrees. The back is straight. As soon as you feel the muscle stretch, relax your core, increasing the pressure on your legs, and stay in this position for 30-60 seconds.

During the exercise, clasp your hands behind your body or place them on your thigh or floor.

Repeat the exercise with your other leg forward.

Starting position – standing with a straight body.

Step your right leg to the side, bending it at the knee and thereby lowering your torso down. The foot of the completely straight left leg should be fully on the floor and pointing toe forward. When you feel sufficient muscle stretch, hold the pose for as long as possible (up to a minute).

Repeat the exercise, doing a symmetrical lunge.

Starting position – standing straight, feet shoulder-width apart.

Without bending your knees, perform at least 12 springy downward bends, trying to place your palm on the floor.

Starting position: sitting on the floor with your knees bent and your feet pressed tightly together. Palms on feet. Elbows rest on knees.

Using your elbows, slowly press on your knees, tilting your torso forward. The back should be straight at all times. Having reached the maximum possible muscle stretch, fix the position for a few seconds, gradually increasing the tension time to a minute.

Repeat the exercise several times.

Starting position – sitting on the floor with straight legs shifted.

Stretch your arms forward as far as possible. Lock yourself in the position of maximum tension.

Repeat the exercise several times.

Standing straight, use your hands to bend one leg at the knee so that your heel is pressed toward your buttock. You can lean on the wall with one hand to maintain balance. The knees should be on the same line, and the hips should be tightly closed.

Twist your pelvis forward and upward, hold for one minute.

For more tension, move your knee back.

Repeat with the second leg.