Hi Ballet Beauties!
Have you been working towards a goal of improving your front splits? Today I’ll be sharing some tips with you on how to reach that goal! I recommend working on these specific stretches after your Ballet Beautiful workout so your muscles are warmed up, which reduces the risk of straining your muscles.
To accomplish a front split, focus on lengthening the hamstrings and hip flexors independently before putting them together!
Stretch Your Hip Flexors
1. Start in a lunge position, making sure your front foot is under your knee, back leg is long behind you with your knee on the floor, and pelvis is square to the floor.
2. Keep your hands on either side of your foot, taking deep breaths and focusing on your pelvis relaxing towards the floor.
*For a deeper stretch, lift both hands to your knee so your shoulders are over your hips with abdominals lifted and engaged.
4. Take several deep breaths in and out, holding this stretch for 10-30 seconds.
Stretch Your Hamstrings
1. Rock back from the lunge position so you are sitting on your heel.
2. Extend one leg directly in front of you with the knee pointing up to the ceiling, making sure your hips are square to the front.
3. Flex your foot and feel the stretch long through the back of your leg.
4. Holding onto your flexed foot, lift your center up and over the leg, gently relaxing your head towards your knee.
5. Take several deep breaths in and out, holding this stretch for 10-30 seconds.
Repeat both stretches on the other side!
Now, it’s time to put them together for your front split!
1. Start in the same position as your hamstring stretch, but come up slightly so your back hip is directly over your knee.
2. Place both hands on the floor on either side of your front leg, directly under your shoulders.
3. Slowly extend your back leg long behind you, but turn it out slightly so you are balancing on the inside edge of your foot with the knee facing outwards.
4. Keep your weight lifted up from your abdominals and your arms
5. Feel the stretch even between the legs, and gently let your pelvis sink lower towards the floor.
6. Take several deep breaths in and out, holding this stretch for 10-20 seconds.
A few things to keep in mind:
Splits don’t happen overnight-it can take several weeks to reach your goal! The key is practicing them every day after your Ballet Beautiful workout to get the best results!
Remember to listen to your body, and not go further in this stretch than your body is telling you. And don't forget to tag us @balletbeautiful and use #balletbeautifulfit so we can see your splits progress!
For additional stretches, you can also check out the Splits video in the STREAMING LIBRARY – easily accessed by joining our Custom Workout Subscription!
I’m excited to hear from you about how your front splits are coming along! See you in class!
Love,
Lucy
