7 MIN STRETCH FOR SPLITS | How To Get Your Splits | Increase Flexibility | Daniela Suarez

This quick stretch will help you train your muscles to get the splits! It has some basic and more advanced stretches to gain flexibility!

Here are some quick and effective stretching exercises that you can do after your workout to practice your splits! You can do this stretch in the morning, at night, or after your workouts as a cooldown and recovery stretch!

Stretching after your workout is very important in order to avoid injuries and to recover your muscles! Doing this stretching routine after your workouts will significantly get you to your splits faster! Consistency and dedication is the most important to see real flexibility results.

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Music: Music from Epidemic Sound

DISCLAIMER: note that you should always consult your health physician before you perform any form of exercise, including this video. Furthermore, the title of this video is subjective and results vary depending on your body type and nutrition practices. I strongly suggest to make sure you check your form for each exercise with a certified trainer and you follow a meal plan to get to your weight loss goals. Perform this workout in a safe space. If you really want to challenge yourself and see results in 2 weeks make sure you are consistent and perform this workout 4-5 times per week over the next 2 weeks! Please remember that abs are also build in the kitchen and that you should be on a healthy balanced diet for ultimate results! You might build your abs but if there’s always a layer of fat from unhealthy habits, you might not see them!

[prajaktapol]

I have a question, is this video supposed to stretch your muscles to be able to do spilts or is it that we should first know how to do spilts and this is just some stretching cause I am a not able to do splits. Hope you answer it.

[alwaysemmalyn]

I can finally do the splits! I've been trying routines for months and this is really the one! It is very effective and I got it in three weeks! Never give up.

[brookie]

I've been doing this for a week, and it has shown results. At the beginning of the week, I was about a foot from touching the ground on my splits now I am about 3 inches from touching the ground. (Will keep you updated for when I'm able to reach my full split.)


Omg I'm so sorry I forgot to update, Yess I have reached my split, but I still continue to do the routine because I don't want to lose flexibility which I hear is really common if you stop stretching.

[kharsynminter-ppso]

Never back down never what? NEVER GIVE UP never back down never WhAt NEVA GIVE UP ❤

[strugglingstudent]

doing this everyday except fridays n saturdays until i can get a split:

day 1: i definitely saw improvement from my first "split" which was WAY off the ground. the first days are the hardest, but i'll try and keep going.

day 2 (saturday skipped): didn't see much progress, but since it's the 2nd day it's natural.

day "3": i skipped this day because it was halloween and i was out all night 😭

day 4: same as day 2, im more used to the stretches though!

day 5: ive almost memorized the stretching pattern!!!! now to just be consistent

day 6: felt way harder today for some reason

day 7: god it hurt a lil but we gotta keep going

day 8: its been putting strain on my kness because i cant afford a yoga mat💀 but same as day 2

day 9: SUPER SORE because i did dance practice before😭

my tryouts are from tues-friday!! ill update you everyday when it happends

I GOT INTO THE DANCE TEAM! AND MY SPLITS ARE REALLY CLOSE, about an inch to the ground?

it's been like.. A WHILE. but i have my splits down period and i got my middle, , sooo

[EvilQueenie]

I was having severe leg muscle pain. Almost two days and a lot of stretching, nothing was working. I did this stretch routine, and my pain has significantly reduced! Thank you

[malana_]

I'm going to do this every day 2 times for 7 days, I'll update each day!
Day1:
I did it once in the morning, and once in the afternoon. The morning was kind of hard, since I've never done the splits and I'm not super flexible. I did notice the stretched didn't hurt like other videos!
Day 2: I noticed It seemed helpful to just stretch better in the morning when I'm relaxed, so I took five deep breaths before and after each session.
I didn't see much progress, but towards the end of the day, I felt it got slightly easier, and I may have gone down a little bit farther than before!
Day 3: I didn't do it twice, so it didn't feel like much progress, but it definitely feels nice to stretch!
Day 4: I didn't do it, I was too busy.
Day 5: I felt so much closer to the ground, maybe 6 inches at the nost, and I started at about 1 foot from the ground
Day 6:
Felt about the same as yesterday, the hamstring stretch was way easier on the right leg!
Day7:
Did see much progress, but trying my best!

[MakaylasLifee]

gonna hold myself accountable this time because i want a side split. please like so i can remember to come back and update my progress for others

day 1: it hurts a lot & im no where near close but after stretching i feel refreshed

[claireliu]

K guys I’ve already gotten my splits and I’m here to tell y’all that this works, so like right now I’m doing those stretches to keep my splits and make it better but yea. Just make sure you don’t over work your legs❤

[Doesntmatteratall]

Awesome and simple routine! I’m a truck driver and I’ll be doing this 3 times a week! Really helps that I can progress on this movements while currently being quit unflexible and showed me which isometric stretches that I need to work on more. My right hip flexor tight as hell!

[niesterkrew]

Splits has been on my bucket list for years. Starting today! Im going to do this every night. Ill comment again once i get it! Thank you for making an easy to follow video without talking and crap. Haha

[victoriawheeler]

This routine has brought back my left and right splits after 4 weeks 3 x per week. Will definitely be keeping up the habit

[LexiPlays]

Doing this and updating you guys!

Day 1: It was okay, i did the stretches pretty well, the splits took some time but im gonna keep on practicing. :D (btw i didnt get the splits today lolz)
Day 2:Got better, wasnt easy to do splits..
Day 3: So sore..
Day 4: Normal! I feel real better and even thougu im not even close to the splits, i got a feeling ill get it!

[rachelpayne]

After two months of being stuck on the couch due to a broken bone I totally lost my splits on the injured side, but this simple routine has helped me get them back! Thank you SO much, the simple accountability of following someone else stretching has been exactly what I needed to get back into it!

[geobix]

I never stretch constantly so I'll try commenting and maybe it will give me motivation

[1] July 15 ✅️ my right split is worse than left

[2] July 16 ✅️ im like 2 palms away from the ground

[3] July 17 ❌️ I was too distracted the whole evening so I forgot to stretch😭 I will stretch twice tomorrow for exchange.

[4] July 18 ❌️ same thing happened as yesterday...

[5] July 19 ✅️ finally didn't skip!!! My right leg is not so stretchy but doing the left split is fun :) I may try a longer stretching routine tomorrow for the days I skipped, since I should have time all day.

[6] July 20 ❌️ I had to skip today because I got my period🥲

[7] July 21 ✅️ I just stretched and it's 3:30pm so I was very stiff since i havent moved today at all. Worse than any other days, but it's okay!

[8] July 22 ✅️ I dont know why but some stretches feel more uncomfortable than usual

[9] July 23 ✅️ Wow my left side stretches felt good! Still working on my right side

[10] July 24 ✅️

[11] July 25 ✅️ Omg I felt super stretchy

[12] July 26 ✅️

[13] July 27 ❌️

[14] July 28 ✅️

[15] July 29 ✅️

[16] July 30 ✅️

[17-25] July 31 - August 8 ❌️
Abroad for about a week and I will be very busy so will take a break from this stretch :)!

[26] August 9 ✅️
I couldn't stretch that well. I wasnt feeling stretchy at all. Also I feel like Im at the same point as in the beginning :(

[27] August 10 ✅️

[28] August 11 ✅️
Stretching felt the same as usual but after stretching I got weird neck shoulder pain... hopefully it goes away🥲

[29] August 12 ✅️
Honestly im not sure if Ive done any progress since I havent really measured but I think that at least my right side stretches are getting better and more comfortable!

[30] August 13 ✅️
So this is a little weird. I actually feel comfortable on my left split but it's like im stuck on it and cant get more down? It doesn't hurt or anything. Am I doing something wrong lol?!?!?!?!?

[31] August 14 ✅️
Although I can't do the splits yet, I definitely think I have improved! It feels much more comfortable and I think im making progress slowly but surely😊

[32] August 15 ❌️
Was super busy and came home late so couldn't do it

[33] August 16 ✅️

[34] August 17 ✅️
So I did this stretch but couldnt do it well when stretching my left leg because i may have pulled a muscle or something there😅

[35] August 18 ❌️
I decided not to stretch today just to make sure I dont cause myself any injuries😁

[36] August 19 ✅

[37] August 20 ✅

[38] August 21 ✅

[39] August 22 ✅

[40] August 23 ✅

[41] August 24 ✅
Ouch. When I was trying to do the left split my left leg hurt. I hope it was just momentary, otherwise might have to consider taking a little break again (hopefully not though🥲). I should probably consider doing warm-ups before stretching to prevent injuries and loosen my muscles😅

[42] August 25 ✅

[43] August 26 🔂
My left hamstring hurts, so I only stretched the right side.

[44] August 27 ❌
Taking a break from stretching to prevent injuries as my both hamstrings are hurting right now🥲

[45] August 28 ❌
Same thing as yesterday

[46] August 29 ❌

[47] August 30 ✅
I'm back to stretching bitchesss!! Still hurting a bit but taking it slowly!!!!


I got bored of updating but ill keep stretching😁

[colleenbailey]

this was the closest i’ve ever been so doing the splits!! (never have before, just started pilates and really love it and stretching) but this was such a good video and i feel SOOOO good after this

[CamSecrest-butz]

THIS IS SUPER EFFECTIVE!! It finally got me my splits after I’ve been trying for a while!! 100% recommend!!

[jezreelken]

I'm gonna try this for 30 days!

This is my experience (I started at May 5):


May 5: It was very painful.😂 My split was above the ground about 6.5 inches

May 6: Its was painful, but not as painful as the first day. Still 6.5 above the ground

May 7: I feel very motivated to stretch! My split lowered to 6.3 inches. Not much but hey! It's an improvement.

May 8: I skipped this day to stretch cause I was busy

May 9: It was getting easier to stretch. Split at 6.2 inches off the ground.

May 10: My split became 6.0 inches off the ground 🎉. So far, my legs did not suffer any sore or cramps 😅

[roosvanluijtelaar]

Okay today is Sunday and I did this video for the first time. I’m gonna update every Sunday.
Week 0: I’m not inflexible, but I have never been able to do the splits. The stretch was nice but hard because I’m like 30 cm from the ground with my good leg 😅
Week 1: Did it 5/7 days, once a day. I got more flexible and especially feel more room in my hips. I feel like this is a really effective stretch! Gonna keep

[Diana-zlue]

Was a dancer growing up so some of these stretches will come to me via muscle memory. Brilliant design for a video! Can’t wait to get my splits again