HOW TO SPLIT || 10 MIN. SPLIT GUIDE Part 1 for beginners & advanced/ STRETCHING ROUTINE |Mary Braun

My “HOW TO SPLIT” Guide Part 1 is the next challenge you will face.
It is an amazing stretch routine for the front & back side of your legs and especially hips.
Be patient and kind to yourself.
This is preferred to do after a normal workout as your muscles and ligaments are not that tight anymore and your body already warmed up.
It took me around 3 months to get my splits with following this routine every week at least for 4 times.

Part 2 is coming as well which works super in combination.

Have fun and let´s stretch!

___________________________

MUSIC by Epidemic Sound

Location : Studio @only, Denmark

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Instagram: @_marybraun

[liviaallesandra]

For those of you who scroll the comment section to see testimonies or something, i got my full split after following her vidio (both pt 1&2) every day for just 1, 5 month. And i was as stiff as a log. Some says to take a break but I feel just fine by doing it every day for 20 mins + split trials, but if you feel terrible pain, listen to ur body and take a rest and work on your own phase. (I still strech every day bcs I still feel the pain when performing the split). Hope you guys achice your split and thank you so much to Mary Braun for your vidio, it's really helping!

[deni]

it's been two weeks since i started doing this routine (part 1& 2) and i almost can split (i've been an active person since i was born so please do not consider that everyone will be doing splits in 1 month of practice. We all are different and our bodies need love and patience). Merry Christmas everyone and congrats to Mary for creating this routine!!

[chanleeo]

THIS IS THE BEST STRETCH WORKOUT !!! I'm from Russia. I want to share a review. I am 18 years old and I have never been able to do the splits. a month ago I started studying this video and I'm almost sitting down !!! I am so grateful !! now we are dealing with the whole family only for this video, it is the best, thank you, I hope your channel will grow

[firefly]

i`ve been training for nearly 2 years now and only got to around an inch above the ground on good days. its the first time that i got down after this video on BOTH legs!! never thought i would get it

[oligap]

Thank you for being sincere and not telling people they’ll get there in 2 weeks! 3 months seems like something real ❤️ And you looking good as always 🌷🌷🌷

[shreksimp]

i started yesterday, and i will give weekly updates cause if i won't be able to tell if it's daily. i will do part 1 and 2 every day and give myself 1 day of rest after every 7 day

week 1: idk how but i almost have my splits on both sides i might get it by next week. but idk

[aysenur]

First Month 🍓

Day 01: ✅
Day 02: ✅
Day 03: ✅
Day 04: ✅
Day 05: ✅
Day 06: ✅
Day 07: ✅
I did part1 the first week.
I'm going to do part2 for a week
Day 08: Rest
Day 09: ✅ (I tried part2 once. But I think part1 is better. So I'll continue part 1 for the remaining days)
Day 10: ✅
Day 11: ✅
Day 12: ✅
Day 13: ✅
Day 14: ✅
Day 15: Rest bc ım sick
Day 16: ✅ Today I feel more flexible
Day 17: I don’t do it bc ı feel so tired
Day 18: ✅
Day 19: Rest
Day 20: ✅
Day 21: I didn’t do it today cause my legs are very sore
Day 22: I didn’t do it today too cause my legs are sooo sore 😭
Day 23: Same 😥
Day 24: ✅
Day 25: ✅
Day 26: I didn’t do it today because i am not at my own home
Day 27: same
Day 28: same 😥 (I will compensate)
Day 30: ✅

Second Month 🍓

Day 01: ✅ now i just think this video is not enough for me. I guess I need to add another video next to this video
Day 02: ✅
I doing another exercise video now so I think I don’t need to write here anymore but if you want i’ll tell you my results

[rusjuggler]

This is so beautiful! After a year of practice, I saw this video and, after 3 days of doing this routine, I get my split. I couldn't believe, but it's true! Thank u!

[annatubol]

i love how the stretches are repeated throughout the video, it does seem much more effective than if they were only done once. thank you for the video, gonna try that out later today

[warrior_of_dawn]

Hi everyone. My goal for a long time was to get into a split. I almost made it once but lost my progress. So I wanted to get into it again. And hopefully inspire some of you here to keep on going by reading this comment as it can really take months to reach it. Differently for everyone.
To note I am also doing 30 mins of exercising videos by Pamela Reif so I am using that as a warm up. I kindly suggest you to warm up as that will really speed up your process of getting your splits.

WEEK 1
1. DAY 2nd October 2023. ✅️
2. DAY 3rd October ✅️
3. DAY 4th October ✅️
After this 3rd day I measured that I was 14cms above the ground
4. DAY 5th October = rest day
5. DAY 6th October ✅️
I already feel how it became easier doing these exercises. And also, I didn't mention but I am doing part 1&2 of these split stretches
6. DAY 7th October ✅️
7. DAY 8th October = rest day

WEEK 2 (9th-15th October)
8. DAY✅️
9. DAY✅️
after doing stretches today I felt much more comfortable in all positions compared to the first day when I felt so stiff
10. DAY = rest day
11. DAY = rest day
12. DAY✅️
I measured today that I was 11cms above the ground. -3cms compared to the previous week.
13. DAY
I didn't do these stretches today.
My muscles were kinda sore and felt extra stiff so I did 30 mins stretching video by Pamela Reif as it is more balanced and relaxing, I am recommending it if you want nice whole body stretching session.
Listen to your body people❤️
14. DAY = rest day

WEEK 3 (16th-22nd October)
15. DAY✅️
16. DAY✅️
17. DAY✅️
I don't see much improvement compared to the previous week. I am pretty much on the same distance from the ground. It is only a bit more comfortable doing splits at the end of the session. And my lower part on both of legs, where calf muscle is located can touch the ground for now.
18. DAY = rest day
19. DAY = rest day
20. DAY✅️
21. DAY = rest day

WEEK 4 (23rd-29th October)
22. DAY✅️
23. DAY
24. DAY
25. DAY
26. DAY
27. DAY
28. DAY
I had busy week and didn't quite make myself do much of exercising. But I shall continue onto the next week.

WEEK 5 (30th October-5th November)
29. DAY✅️
30. DAY✅️
So month passed. I cannot slide into split yet but I definitely did make progress compared to the first time I started doing these stretches.
31. DAY = rest day
32. DAY✅️
33. DAY✅️
I am 10cms above the ground. Pretty much the same distance as in the 2nd week.
34. DAY✅️
Some days like today I feel more flexible while others I feel as stiff as a log, to note that too.
35. DAY = rest day

WEEK 6 (6th-12th November)
36. DAY✅️
I've never felt more flexible since the beginning than today, that is some achievement👍🏼
37. DAY✅️
38. DAY✅️
39. DAY
40. DAY
41. DAY
42. DAY

Fast forward to 28th November, I've been busy but I will continue with this.

It is remarkable to me that after 3 weeks of not doing these stretches I didn't lose much of a progress and I can still touch the floor with my lower part of the leg where calves are. Good thing
This comment is getting pretty big so I will come after a month to inform you about further progress.

[wesleyparchment]

This has help me so much now I know how to split thanks again

[christiana.]

I‘m a 27 years old man. It took me 10 months to finally do the split. I don‘t do it as flexible as she does (the front leg is about 2 inches above the ground), but it is quite remarkable. Thank you Mary.

[tanjaaaaaa]

Thank you so much for the video 😍 this was really something I searched for 😍 I will definitely incorporate this into my routine 😍

[penfriend]

Today I start practicing
Day 1
Day 2: at the beginning it was sore (from yesterday) but soon after I enjoyed the stretch
Day 3: finished with much less sore than yesterday
Day 4: I have little to no sore on the legs. I think my body adapted. However, there's this little pain in the back that concern me. Maybe my posture was incorrect
Day 5: I am about 15 cm off the ground now <3 It works!
Day 6: I do not see significant result now. But I think it makes sense. It s always more difficult to go from 5 to 7, than from 7 to 8 or 9. I am trying to do extra pulses in the split test part now.
Day 7: I feel pain in the joins, also sore while walking. Maybe that s the effect of extra pulse in split test. Im not getting any lower to the ground yet comparing with previous 2 days.
Day 8: Completed after 1 break day
Day 9: I could go a bit deeper now, maybe 10 - 12 cm off the floor
Day 10: Did the stretching after a tiring day
Day 11: I finished with not much improvement... yet

[valesnts]

Day one of doing this! Did this after 16 mins Tabata session. Feel sooo good ❤️

[tinadesign]

So I have been stretching 30 mins daily (Part 1 & Part 2 + control splits) for a month. I felt I was making progress: I was 21 cm high over the ground after the second week and 14 cm high after the next 2 weeks (I haven't recorded my starting point, unfortunately). Eventually, I realized that my posture was wrong. I was bending my back forward and could not keep my hips square. I thought the lower I went, the easier it would be to "straighten" my hips. Not really. That was a bit frustrating: I could go lower, but as soon as I went, my hips were turning as if I had little control over them.

I recommend watching kinkysweat videos "front splits for beginners" that explain do's and don'ts. I still keep stretching but mainly with over-lunge exercises trying to get my back leg down as much as possible

[thefullenergychannel]

well that is a great achievement inside 3 months, My tip for you all would be to sit with your legs wide on the floor(2nd position ballet) when you watch the tv it works, I did it in my dance training days and it helped me get the side splits and middle splits quickly it's also a very natural way to get supple without forcing it and risking injury, I have coached many people into completing the splits using my experience gained from my pro dance career,

[pumpkin.x]

So I’m going to start doing this! I will update. I won’t do it everyday, just when I find the time.

Day 1: It was difficult! The furthest I can go into a split is standing with my legs apart. 😂

Day 2: So, I’m not the most flexible. I’m warming up before I do this and modifying the stretches slightly if I can’t reach them.

Day 3: I’ve noticed that I can straighten my leg more while doing the hamstring stretches!

Day 4: I feel a lot more flexible on my right side, but not so much my left!

Day 5: The stretches have really helped me today, I was feeling a little stiff.

Day 6: ✅

Day 7: ✅

Day 8: ✅

Day 9: ✅

[Okurrosa]

I did splits the old way by being pushing down and I literally ripped my muscles...it couldn't do splits since I'm scared but now this video helped and gave me tons of patiences and love for my body.❤️

[julija]

This is one of the best splits videos! Very effective and helpful. ☺️♥️