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Updated in [July 25th, 2023]

This course, Easy Splits 2021: Learn to Do Splits for Beginners at Home, is designed for those with no prior stretching experience. It has been taught by the instructor for five years to people of different ages, weights, levels of training, and capabilities. With due attention to training, the splits can be achieved quickly and safely. The program includes an effective splits program, recommendations for the correct warm-up before splits, detailed instructions and easy-to-read visuals, breathing practice for all exercises, three bonus exercises for “quick” splits, and 10 useful rules for any stretching. This course is suitable for anyone who wants to get their splits, increase muscle flexibility, and get a new level in stretching, as well as trainers who want to work with clients in a group or individually, and adults and children of any age. However, there are several criteria under which the splits stretching is not recommended, such as serious spine injuries, severe leg bruises, microcracks in the bones, constant pain in the lumbar, inflammation of the hip joints, high blood pressure, and pregnancy. In these cases, there are no direct contraindications to stretching, but caution should be taken and a doctor should be consulted.

Course Syllabus

Introduction

How to set a stretching goal and achieve it

Recommendations for correct and safe practice

Warmup

Breathing during stretching

Exercises for the front splits

Stretching for the right leg

Stretching for the left leg

Exercises for the side splits

Rest

Bonus exercises

Why is it important to do the splits correctly?

10 main rules of stretching

Outro