GET YOUR SPLITS / Hip Flexibility | 28 DAY SPLITS CHALLENGE | 17 MIN | Daniela Suarez

With these hip opener exercises, you'll be able to get more flexible hips which will then help you get your splits! Use two blocks for this video if you need some support when trying your splits!

Don't forget that even if you don't have your splits yet, it is extremely important to practice them and you will eventually get them!

Since this challenge is free, don't forget to like it, subscribe to my channel, turn on notifications, and leave a comment down below letting me know what you think!

Use the #danielasuarezchallenge if you're joining us on 28 day split challenge!!

Chapters:
00:00 Challenge Intro
00:08 Video Intro
01:11 Butterfly
01:51 Butterfly L Front
02:31 Butterfly R Front 
03:11 Wide Legs Stretch (Bend knees)
03:51 Wide Legs Stretch Lean L
04:32 Wide Legs Stretch Lean R
05:12 Low Lunge L
05:52 High Lunge L
06:33 Runner’s Stretch L
07:11 Low Lunge + Foot L
07:51 Pigeon L
08:31 Low Lunge R
09:12 High Lunge R
09:52 Runner’s Stretch R
10:32 Low Lunge + Foot R
11:11 Pigeon R
11:51 Walk Downward Facing Dog 
12:31 Pyramid
13:12 Pyramid Stretch L 
13:50 Pyramid  Stretch R
14:30 Deep Squat Stretch
15:11 Forward Fold
15:51 Lying Butterfly
16:31 Splits L
17:11 Splits R
17:52 Outro

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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!

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[jasonlui]

I'm about 2 inches away from getting the front splits, but the side splits are a lot harder. Thank you for the 28 day challenge here!! I'll keep you updated!!!

[liannedel]

HONEST REVIEW ❤

I started this challenge after I completed her 21 days Beginners Flexibility challenge. In other words: I started as a beginner with no previous experience and a frustratingly inflexibele body. (I even quit poledancing because of it)

Today I finished the 28th day of stretching, and I’m impressed of the progress I’ve made. My butt is still not touching the ground, and to be honest I think it will take more time before it finally does. But I am 100 times more flexible in different areas (or poses) than I used to be.

Daniela made an amazing video with a gentle start at the beginning, and an easy flow to the more advanced stretches at the end. I love her silent but useful tips during the video. Best challenge i’ve tried so far with visible results.

Some tips I feel like should be mentioned:

-REST: I took 1 rest day after 3 days stretching. This gave my muscles time to recover. I felt even more flexible when I started introducing rest days.

-WARM UP: Warm up before you start stretching. I did some dancing so my muscles were warm and ready.

-RELAX: Don’t get dissapointed or discouraged when you can’t do splits at day 28. Enjoy the time you spend with your body. And notice how you become more flexible overall. Don’t focus too much on the end goal. It makes it more enjoyable to relax and keep your mind in the present moment.

-ENJOY: The hardest part is making this a routine. I did the stretches before I went to bed. It became part of my night time ritual. Just like brushing my teeth. It helps when you turn it into a ritual. Light some candles and be mindful. Use it as quality time with you and your body.

-TAKE IT EASY: If you’re having trouble getting these stretches right and you get frustrated, start with one of her beginners stretching videos. This will prepare you for the split challenge. And will keep you happy and positive. Instead of trying to reach one big milestone and getting frustrated, you can start with a smaller one and get that positive experience. This will keep you motived to keep on going!

[jasminep.]

1. Day 1 ✅
2. Day 2
3. Day 3
4. Day 4
5. Day 5
6. Day 6
7. Day 7
8. Day 8
9. Day 9
10. Day 10
11. Day 11
12. Day 12
13. Day 13
14. Day 14
15. Day 15
16. Day 16
17. Day 17
18. Day 18
19. Day 19
20. Day 20
21. Day 21
22. Day 22
23. Day 23
24. Day 24
25. Day 25
26. Day 26
27. Day 27
28. Day 28

Like to remind me! We got this guys. 🤗

[outlived]

I've been doing this for 3 days now and I find that its already helped i cant wait to see what will happen after the rest of the 28 days! ☺

[Rikabeez]

Today was day 1 for me and it was tough, but I’m going to keep going. I just turned 37 and I’m working on my flexibility and being in the best shape possible!! Thank you and I’ll keep you posted!!

[kristincasto]

I've done about 10 of these 28 day splits challenge videos. My overall flexibility has drastically improved. Thank you so much!

[nevrabaharhasguvenc]

I started yesterday, and I'll let you updated with the improvement in my status.
1st day (20.05.2023): I haven't been trying to stretch over than a year, that's why it was firstly hard for me at the beginning. But completed the whole exercises. Before the video I firstly tried to see where I am with the splits (a very long way to go is waiting for me lol XD). Even right after this video I see a little difference in my splits, or I felt like this.
2nd day: when I woke up I was feeling a tiny ache in my legs, but it didn't stop me to do the exercises today. In a few exercises I am a little more comfortable. I cannot say there is a big change in the splits but the other exercises felt to be easier than yesterday.
3rd day: Since I had to be prepared for my Pre-Jury in a very early hour I couldn't manage myself to do the exercises.
4th day: done late in the evening
5th day: I am more comfortable in most of the moves. But still there is a lot way to go in the splits.
6th day: done. I can feel where works most when I am doing these exercises which is very adorable.

Please like this comment to motivate me and update you everyday.

[Tpauseshirt]

Day 1 ✅
Day 2 ✅ feel the burn from yesterdays stretch. Middle splits… ouch 😅
Day 3 ✅ full body 15 min stretch. Easier & relaxing
Day 4 ✅ tried leaning deeper into each stretch
Day 5 ✅ the 7 minute stretch explains the main stretches, very helpful
Day 6 ✅ 30 minute full body stretch. Also tried out an aerial yoga class today for the first time, fun stretches!
Day 7 ✅ noticed I can get my body closer to my legs in the pyramid stretch and the forward fold 👍
Day 8 ✅ nice change to the usual 17 min video, middle splits seem impossible at this point 😅 but getting more confident with the main stretches
Day 9 ✅ 15 minute stretch. Feeling loosened up, but that could also be from the wine I had beforehand 🫢
Day 10 ✅ it’ll be a year before I get the middle splits. Feel like I’m getting closer with the front splits, favouring the left side. Yoga blocks helping
Day 11 ✅ used a resistance band for the lying grab leg stretches, helps a lot
Day 12 ✅ pushing through the pain haha
Day 13 ✅ daily morning stretch. Noticed hips are sore so was nice to do a more gentle stretch.
Day 14 ✅ hips are still sore, that’s a good thing, right? 😅 half way through 🙌
Day 15 ✅ new videos, felt good to change it up a bit
Day 16 ✅ beginner flexibility routine. Good one for a rest day
Day 17 ✅ was not expecting to be able to do a bridge pose, let alone do it twice! legs felt like jelly, but so fun 😄
Day 18 ✅ slowly getting there. Splits looking slightly better than a hamstring stretch
Day 19 ✅ 10 minute night stretch. Nice and relaxing
Day 20 ✅ felt good to stretch today, feel like I'm nailing the forward fold now!
Day 21 ✅ we’re getting there guys
Day 22 ✅ felt like a pretzel in a couple of those stretches 😆
Day 23 ✅ i can go down as far as two yoga blocks one on top of the other under my left hamstring for the left split, and almost but not quite with my right hamstring for the right split. Definitely noticing improvement
Day 24 ✅ fully body 15 minute stretch. I like the music in this one, felt like I went on an adventure 😛
Day 25 ✅ whew still hurting but still going, on the home stretch now 😝
Day 26 ✅ felt a bit stiff and not as flexible today, but got the job done 👍
Day 27 ✅ 15 minute stretch. One more to go!
Day 28 ✅ all done! 🙌 for the left split, my hamstring was pressing very firmly on the yoga blocks one on top of the other. This is probably as close to the splits I’ve been since I was a kid 😄

Very happy with the results from this challenge being just a beginner.

I will keep going with the main stretches to reach my front splits.

Thank you so much Daniela for creating this challenge! I hope to be as flexible as you one day 😄

[CheyenneTouponce]

This truly works I used to be in dance and very flexible then I stopped dancing for a few years and now that I’m doing these stretches I can already do the splits after 2 weeks of this video!

[bridgetd]

I have followed along so many splits challenges from other Youtubers, but this challenge (and the stretches that come with it) is the only one that has given me visible results after only four days! Keep making more videos and challenges, this is great!

[somaiaali]

Started today 23.08.2024
Hope to complete it 😅
Day1 ✅
Day2✅
Day3✅
Day4❌
Day5✅

[FamousGirlK]

Wow. This was so intense by the time I looked at the time I was a minute away from being finished. I’m glad I survived this. Overall this was a beautiful experience for my body and my mind.

[laf]

I do a random stretching video everyday. So far this video is the only one I've done twice. Love it. So relaxing.

[shroomy]

i went deeper than i thought i would into my splits considering i havent done one since i was like 7, but i have a history of doing yoga and im just now starting to get into again after being sedentary for about a year. this was incredibly approachable yet still challenging and im excited to see my progress in 27 more days!!

[skalskaga]

I apreciate the effort you made to edit this video, the timers, progress bar, calm voiceover etc. ❤

[siaahale]

*so i ran out of room on my other comment! my other comment that’s documenting my progress is in the comments somewhere! i am now on day 59!*

DAY 59✅ (02/28/24): day 59 complete! after midnight again; im already used to my right calf touching the ground but this is the second time in a row where my inner thigh touches the ground!! im so happy! i think im in that stage or pretty close to it, where i kinda have to “fall” into it and it hurts but its still pretty close maybe??
DAY 60✅ (02/29/24): ngl, i did this after midnight AGAIN. like waaaay after midnight… like 7 in the morning. so technically i did this stretch on march 1st but we’re gonna pretend like it was on the the 29th, bc im gonna do this stretch later today again. i procrastinated way to long & got distracted, but, still being consistent! my right splits are SUPER low. SIGNIFICANTLY low. the lowest ive ever been. both of my inner thighs are touching the ground but im not quite comfortable touching the ground for long all the way. left split calf touching ground!
DAY 61✅ (03/01/24): day 61 complete!
DAY 62✅ (03/02/23): day 62 compete! after midnight but earlier midnight compared to the previous last days. right splits are nearly there! i don’t feel quite confident about them yet bc i don’t feel comfortable in them completely nor am i that flat on the ground but im getting there, and feel myself getting significantly lower everyday.
DAY 63✅ (03/03/24): day 63 complete! after midnight; right splits are nearly there! putting extra effort in furthering my left splits!
DAY 64✅ (03/04/24): day 64 complete! did this way after midnight, early morning but it’s fine.
DAY 65✅ (03/05/24) day 65 complete! did this way after midnight again about 9 in the morning.
DAY 66✅ (03/06/24): day 66 compete! after midnight again, will try and get back on track! right splits super close tot be ground!
DAY 67✅ (03/07/24): day 67 complete! after midnight again, early morning around 6.
DAY 68✅ (03/08/24): day 68 complete! way after midnight, right before the afternoon hit.
DAY 69✅ (03/09/24): day 69 complete! after midnight around 8 in the morning.
DAY 70✅ (03/10/24): day 70 complete! after midnight. not feeling too good in the progress of my splits. i feel a bit defeated since ive been stretching for long and still haven’t got the splits yet but.. we’ll see..
DAY 71✅ (03/11/24): day 71 complete! i feel like ive been slacking lately but today was a good stretch! i even did it earlier than usual. still after midnight but not too far thank goodness im getting close to getting back on track. im trying to simply focus on my stretches without pushing myself too hard and worrying. making sure hips are squared and using my back foot to slide into the splits better. left leg splits getting close! right leg splits still close to the ground but very stagnant… not losing hope! consistency is key!
DAY 72✅ (03/12/24): day 72 complete! way after midnight like close to 8 in the morning but still got it done. im actually seeing a LOT of progress in my left splits that i haven’t seen before and im super happy about that!
DAY 73✅ (03/13/24): day 73 complete! completed wayyy after midnight like late in the morning bc i procrastinate a lot. one of these days ill stretch before midnight, hopefully today.
DAY 74✅ (03/14/24): day 74 complete!
DAY 75✅ (03/15/24): day 75 complete!
DAY 76✅ (03/16/24): day 76 complete! did this after midnight again, ten in the morning. i honestly didn’t put a lot of effort into it like i normally do; i procrastinated, very tired, head hurting, fasting, and just wasn’t as motivated. hopefully tmr is a better day. (well technically today).
DAY 77✅ (03/17/24): day 77 complete! was very motivated this stretch and tried my best! it felt good being determined again to actually stretch & not slack like i have been these few days. im actually so farther down in my left splits than i ever have been and its so exciting!
DAY 78✅ (03/18/24): day 78 complete!

[elinamvava]

I saw all the comments of people documenting their journey, so I decided to contribute too! This might be the most detailed review lol

START DATE: July 18th, 2023

Day 1: Ouch 💀
Day 2: My whole body (especially my upper for some reason) is SORE but after stretching it feels a lot better
Day 3: Still shaking in the high lunge, but overall I am able to commit to all stretches without pausing in between
Day 4: Still can’t touch my toes in the forward fold and pyramid poses, but so far my butterfly is getting lower
Day 5: While doing the splits I am able to shift my body more towards the front!

*I saw a comment which said to implement breaks, so I take Sundays off*

Day 6: I can touch my toes in the pyramid pose!
Day 7: Easier to catch on, if I do experience slight back pain it leaves by evening
Day 8: I can do the high lunge without shaking!
Day 9: When I do the L and R butterfly one of the legs is touching the floor!
Day 10: My split is noticeably lower!

*Sunday break*

Day 12: I can touch my ankles in the forward fold! (Must be thanks to stretching my back first lol)
Day 13: Splits are noticeably lower again!
Day 14: Virtually stable in the high lunge, butterfly is lower, side splits are like 2 pillows away from the ground
Day 15: Can go much lower in the bent legs stretch
Day 16: Almost no pain in all exercices, can extend my body more in the forward fold
Day 17: Oh, so I just found out recently that there were other videos as part of the challenge 😂…man I wish I knew earlier! But I’ll just continue with this one so my review stays consistent lol.
Today’s review: Can extend my hips lower in the high lunge, hurts a little when I extend more but if I stay comfortable where I am I will never get the splits lol, also for the wide leg stretch my legs are further apart

*Sunday break*

Day 18: My goodness today was lowkey more painful! Or maybe because my younger brother was making me laugh too much lol
Day 19: Probably the most detailed update -
So I did say the stretches hurt more, but my goodness my flexibility is improving! (No pain, no gain, right?)
In the high lunge, my body is naturally going lower that my straight leg is slipping and my toes are holding on to dear life, lmao
In the pigeon pose, my legs used to touch my feet, but now my foot is further away from my hip so its getting more contact with the floor!
In the sumo squat, I realise I’ve been doing it wrong the whole time! I realized that the further apart your feet are, the lower your hip will go and you will feel a stretch in the inner legs!
OVERALL: My splits (especially my right) is SO much lower! About 2 inches away from the ground!!
Day 20: Wow, being able to doing all the exercises feel so good! With 8 days remaining till the end of this challenge, I agree with that commenter that said they will be satisfied either way because we’ve all come so far, but it’s looking like I might actually be able to get my splits!
Day 21: I feel the burn in all the exercises but it feels so good! Both my arms can touch my ankles in the wide leg stretch and the right split is almost on the floor!
Day 22: Both my legs L and R butterfly are touching the floor (with a little pressure), AND my right split is literally on the floor omg
Day 23: Both my legs in the right split is on the floor!! All that’s left is to push that hip down, left split is finally shifting towards the front :)

*Sunday break*

Day 24: Yikes! I don’t know if its because of the break I took yesterday, but I am less flexible compared to Friday! My back is a little stiff but it could be due to me lying around all weekend, lol. Gonna pick myself back up for tomorrow!
Day 25: I should have given myself more gratitude yesterday because today my bones were cracking and all 😅. I am definitely WAY more flexible than I used to be and my body was preparing me to go even lower! Without even noticing it, my left split has made a lot of improvement and its like one pillow away from the ground!!
Day 26: Both my legs in the l and r butterfly are touching the ground! Exercises are so much easier!!
Day 27: My left split has gone down so much more!
Day 28: OMG IM DONE! As I go down I just have to believe in myself and take a deep breath and I get my right split! Thank you so much Daniela Suarez for this 28 day challenge! I am no where near close for the middle splits lol, so I will check out your other videos to help me get it! And a HUGE thank you to those that read through my whole journey! I wish y’all the best of luck, you got this!! 💕

[Shoyix]

This routine is actually so calming and makes me feel so relaxed and comfortable.

[charlottecleverley-htyj]

I’ve just started beginners pole fitness and really want to work on my flexibility so I can make the most out of my classes. Going to give this a go! I have no flexibility in my hips at the moment, so I’m excited to see how this helps x

[fleurabigailrosas]

I’m so happy that I am able to see results already after 6 days of doing the 28-day split challenge. My hamstrings are as hard as a rock and I’ve never was able to touch my toes since the beginning of time. And today, I’m teary-eyed as I was performing certain movements as I was able to touch my L ankle doing the wide leg stretch, able to touch my L and R ankles doing the pyramid pose, touch my toes doing the forward fold and able to do the downward facing dog without bending my knees!! It was a massive improvement from Day 1 and it’s only Day 6!! I am soo happy. Still has to loosen up my hamstrings to perform the splits. But overall, I’m very happy that I found this challenge and I’m so excited for the progress in the upcoming days. Thank you soo much Danielle! <3