16 Mar How to Get Front Splits: Try This 10-MIN Routine
Getting front splits is a pain! My story began when I started practicing flexibility. The first stretching routine I created focuses heavily on leg stretches. Even though I still receive good feedback from it, I have been studying and would to share new tips to help you further advance in your training.
This blog post will share how you can achieve flat front splits using this 10 minutes stretching routine.
What Is Top 10 STRETCH?
Top 10 STRETCH is 10 active and passive stretching exercises targeting specific goals, such as shoulder flexibility, hip mobility, and the new front splits routine.
Active stretches refer to dynamic exercises that help to strengthen our muscles to support the extension of our (stretched) body. Passive stretches refer to static positions that work on increasing this extension.
The structure of Top 10 STRETCH is 10 exercises, 30 seconds each, two sets (either with variations or 30 seconds on each side). The 10 exercises for front splits are as followed:
- Knee circles
- Forward fold to high lunges
- Pyramid stretch
- Leg lifts
- Attitude lifts
- Pigeon pose
- High lunge pause
- Pike to low lunge -right leg
- Pike to low lunge – left leg
- Splits
There are more than 10 exercises to train splits, but these are the ones that I found most effective and beginner-friendly.
Who Is Top 10 STRETCH For & Should You Try It?
Top 10 STRETCH is designed for beginners to advance to the next level. If you are a beginner who just started, I am only one step ahead of you.
Top 10 STRETCH is where I share my secrets on how I practice. If you are brand new to flexibility, I would recommend you try these routines with supportive tools such as yoga blocks and elastic bands.
Being your own coach is not an easy job, but for those who enjoy self learning can use these follow along videos as a reference to begin your training.
If you have injuries or special needs, I would recommend you to attend lessons or hire a private coach to guide you.
How to Use Top 10 STRETCH?
“So I have tried it once, now what?” Everybody reacts to training differently. The speed of growth depends on how to train and what you do outside of training (more flexibility tips here).
The general advice is to do 10 minutes 2-3 times a week or 4-5 times a week for those in good shape, to come back and stretch.
Feel free to switch in/out exercises that you find useful for you. The main point is to be consistent and focus on your goal. I achieved my splits within 2 months of training. It took a lot of courage and dedication. If I could, so can you!
These two photos are about 1 year apart. It looked like I was about to reach the full splits, but my hip was not squared at all. Below you can see me doing the same stretching routine one year apart.
Tag (@aerialpractice) on Instagram to share your progress with me. I look forward to seeing it!