The Bendy Series: Getting your splits in 12 weeks

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Aerial shapes and routines always look so much better when they are”splitty” but if you’re not quite there yet or starting from scratch, this easy to follow daily stretch routine from the one and only yogi Claire Bell is a game changer.

Claire is a true inspiration to us wannabe bendy people so show her your support by checking out and following her instagram for daily inspo.


Warm Up

Before you start stretching, it’s good to get the blood pumping so 5 minutes of quick cardio is a must.

  • Star jumps
  • High knees
  • Jumping squats
  • Running on the spot

Once you’re nice and warm, grab your yoga mat and find a nice spot to begin.

The stretches

Each stretch should be held for 20 to 30 seconds on each side and the whole routine shouldn’t take any more than 15 minutes.

This routine is perfect for fitting into a busy life style and can pretty much be done anywhere. Whether it’s in the morning before you go to work, after your gym workout or in the evening before you go to bed.

If completed every day, you can achieve or get close to achieving the full splits in around 12 weeks.

If you want speed up the process then aim to complete the full routine 2 or 3 times a day. It may seem intense but once you start to see results, it will definitely be worth it.

Pyramid pose

Pyramid Pose

Starting with your left foot, take a big step forward and make sure your heels are in line with each other. Hinge at the hip, bringing your chest to your leg and your hands behind you with fingers facing away.

If you are struggling to rest your chest on your leg, then soften the knees slightly but keep your back as straight as you can.

Low Lunge

Low Lunge

Get into the lunge position, making sure your front leg is bent at 90 degrees. Extend your back leg as far as you can while pushing your thigh down to the floor. This will help loosen up those hip flexors.

Remember: Always keeps your hips as square as you can (facing forwards, not to the side).

Lizard Pose

For a deeper stretch, you can move into lizards pose by leaning forwards and placing both forearms on the floor.

Backwards Lunge

Backwards Lunge

This is the reverse of the low lunge. Instead of bending your front leg, keep it straight and bend the back knee under hips. Bring your chest as close as you can to your knee.

For a deeper stretch, flex your toes towards your face so that your hamstrings are kept activated.

Pigeon Pose

Pigeon Pose

Keeping your hips square and facing forwards, bring your front leg to a 90 degree bend and stretch out your back leg as far as you can while pressing your thigh into the floor.

Steady yourself with your hands by your sides to keep your back straight and core engaged.

For a deeper stretch, bend forward and lean over your front leg. Reach your hands as far forwards as you can. You can use your fingers to walk your hands further.

Pillow Stretches

Now lets get to practising those splits.

Grabs some pillows, preferably 3 big chunky ones so that you can stack them underneath your legs and comfortably slide into the splits. It doesn’t matter if you’re not far down yet as this is just to ease yourself into it stabilise yourself.

Three…

Three Pillow Split

Cross opposite hands over opposite legs to keep your hips square and to allow your body to go as low as it can.

Split, stretch, repeat.

Two…

Two Pillow Splits

One…

One Pillow Splits

The Splits

Full splits

Congratulations! You’re now part of the splitty crew!

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