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Published on: 13 Aug 2009 by little_miss_sunshine
The splits isn't something that's going to happen overnight... it will take sometime. It takes longer or shorter for different people to achieve it but you have to understand that if you push yourself too far or further than you are ready to do then you can get yourself some muscle injuries which will take a while to get better.
Anyway here are some exercises which will help you...
Repeat the previous step: with your right leg bent a little, then with your left leg bent. Always keep your back straight. Time: 25 seconds
Sit with your legs at right angles (90 degrees), i.e. one straight ahead and the other to the side. For example: Stretch forward to your right leg with your back straight and hold for 30 seconds. Repeat to the opposite side, with your left leg straight. Time: 30 seconds
Keep your legs in the 90 degrees position, lean and stretch your body forward, in between your legs with a straight back. Time: 30 seconds.
Lunge forward with your front leg at a right angle and your back knee to foot along the ground. 30 - 60 seconds Time: 45 seconds
Straighten your front leg and lean over it for 30-60 seconds. Time: 45 seconds
Return to the original lunge position but this time pull your back leg towards your behind with your hand. Time: 45 seconds
Return to step 6 but instead flex your foot. Time: 45 seconds
Other stretches: Jumping jacks Squat…s Side bends… Toe touches… Reaching for toes as you are sitting… Knee bends…Straddle with pointed and flexed feet