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- Here is a 12-minute stretching routine to help you work towards the splits:
- Pike stretch
- Pyramid pose
- Half split
- Lizard lunge
- Low lunge quad stretch
- Malasana squat
- Pigeon pose
- Butterfly pose
- FrogHold each stretch for 1 to 2 minutes12. The Pigeon Pose is particularly helpful for improving hip flexibility3. Additionally, practicing low lunges or lizard pose can also contribute to achieving the splits4.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.The best stretches for splits include the pike stretch, pyramid pose, half split, lizard lunge, low lunge quad stretch, Malasana squat, pigeon pose, butterfly pose, and frog. These stretches target key muscle groups such as the hamstrings, hip flexors, and glutes, which are essential for performing splits.totalshape.com/training/best-stretches-for-splits/Hold the splits for 1 to 2 minutes. One of the best ways to stretch for the splits is to actually practice the splits! Practice doing a right split, a left split, and a center split, and hold it for 1 to 2 minutes at a time. Practice doing each type of splits slowly, gently easing your legs as far down as possible.www.wikihow.com/Do-the-Splits-QuicklyThe Pigeon Pose is a stretch that I would recommend doing everyday if you want to get your splits. This pose stretches the hip flexors, opens up muscles in the gluteus minimus and maximus, as well as the piriformis and psoas muscles (2). This stretch helps you practice keeping your hips square.www.journeytomobility.com/how-to-do-a-split-for-th…Stretch in a low lunge, or lizard pose. Lunge forward with your front knee bent in line with your toes, stretching your back leg behind you. Place your fingertips on the ground on either side of your front leg, then gently bring both hands to the inner side of your front foot and rest your hands on the floor.www.wikihow.com/Do-the-Splits-in-One-Day - People also ask
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