155 followers

Follow

Follow

Follow

1/7

401 saved

269

11

Splits in 30 days! | stretching routine | 🩰✨

More in depth stretching routine on my youtube channel 👇🍋

https://youtu.be/jhdAxK1Jpxc?si=ZPhzZjDNWWUdcUcV

~ Tips for Success ~

- **Consistency**: Stretch daily or at least 4-5 times a week.

- **Warm Muscles**: Always stretch warm muscles to prevent injury.

- **Patience**: Progress can be slow, so be patient and avoid pushing too hard to prevent injury.

- **Hydration**: Stay hydrated to help your muscles recover and maintain flexibility.

With dedication and consistency, this routine will help you achieve greater flexibility and work toward full splits.

#sports #dance #lemon8challenge #lemon8

2024/7/10 Edited to

Achieving splits within 30 days may seem challenging, but with practice and dedication, you can witness your progress. Begin your journey with proper warm-up exercises to increase blood flow to your muscles, reducing the risk of injury. Key stretches like seated forward bends and lunges are crucial; they target specific muscle groups to enhance flexibility. It's essential to maintain a consistent routine, aiming for at least 4-5 sessions a week. Remember, patience is vital; flexibility improves gradually. Each hold should last between 30 to 60 seconds to maximize effectiveness. Hydration plays a significant role in recovery; drink plenty of water before and after your stretches. For additional support, consider using yoga blocks during your stretches, especially if you are new to flexibility training. Follow along with video tutorials for visual guidance as you master each position. Stay committed and enjoy the journey towards achieving full splits!

11 comments

Thanks for the stretch routine i definitely need to stretch more 😂 i’ve posted dance content too you should check it out

Related posts

Get your split in 7 days

#splitsjourney #splits #bodytransformation #stretchingroutine #splitworkout

1814 likes

A collage of four images showing a woman demonstrating different stretches for tight hips. The top left shows a knee-to-chest stretch, top right a kneeling hip flexor, bottom left a gravity-assisted straddle, and bottom right a frog stretch. The text overlay reads 'Stretches For TIGHT HIPS MY NEW MORNING RITUAL'.

A woman lies on her back on a mat, pulling one knee towards her chest for a 'Knee to Chest' stretch. Her other leg remains straight on the floor. An arrow indicates the direction of the knee pull. Instructions for the stretch are provided.

A woman lies on her back on a mat with her legs spread wide against a wall, performing a 'Gravity Assisted Straddle'. Arrows indicate the downward pull of gravity on her legs. Instructions advise scooting close to the wall for an adductor stretch.

Steal My Morning Stretch Routine! 5 Easy Stretches

I was a gymnast for about 12 years(not consecutive) and since I haven't been in the sport for about 10 years now, my hips have been pretty neglected I can't lie. 😅 I'm starting to incorporate this into my morning routine on the days where I have a good break between clients and both men

5761 likes

A split image showing a person in a lunge stretch, labeled 'before' on the left and 'after' on the right, with the title 'HOW TO GET YOUR SPLITS!'.

A person in a forward fold stretch, bending at the waist with hands touching the floor, demonstrating 'Step 1' of a splits routine.

A person bending forward with legs wide apart, holding their shins, demonstrating 'Step 2' of a splits routine.

How to get your splits!🤸✨

Hey sweeties! I wanted to share some of my favorite stretches to get your splits! I am currently trying to get closer to the ground and also get my middle splits. Let me know if you would like to see my middle split routine! #flexibility #lemon8partner #athomeworkout #lemon8wellness

5792 likes

A woman demonstrates a full front split on a mat in a gym, with text overlay 'Stretches for SPLITS SWIPE' and sparkling graphics.

A woman performs a low lunge stretch outdoors on a mat, with her arms raised overhead, and text overlay 'Low lunge'.

A woman performs a pigeon pose stretch, leaning forward onto her forearms, outdoors on a mat, with text overlay 'Pigeon'.

Stretches to do the SPLITS🤸🏻‍♀️

Unlock your splits with these essential stretches! ✨ Consistency is key, so try these moves at least x3-4/week for the best results! 1️⃣ Low Lunge Opens up your hips and stretches your quads. Keep your chest lifted and sink into the stretch for a deep release. 2️⃣ Pigeon Pose Targets y

5642 likes

5 Stretches to get your Splits🙌🏽

Unlock your splits with these essential poses! 🧘‍♀️✨ Flexibility takes time, but with consistency and the right stretches, you’ll get there. These are some of the best most effective moves to open your hips, hamstrings, and hip flexors! Tips for Success • Warm up with dynamic movements b

4330 likes

How to Build the Perfect Glute Routine for BIGGER🍑

Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both

1686 likes

A person in a light gray sweatshirt and shorts performs Child's pose on a white bed, with a pillow under their head. Text overlay reads: "1. Child's pose (30 sec)".

A person in a light gray sweatshirt and shorts performs Hero pose on a white bed, stretching their arms overhead. Text overlay reads: "2. Hero pose (30 sec)".

A person in a light gray sweatshirt and shorts performs a Seated side stretch on a white bed, leaning to one side with an arm extended. Text overlay reads: "3. Seated side stretch (30 sec each side)".

Get out of bed faster with this yoga routine 🧘‍♀️

What’s better than scrolling on your phone first thing in the morning? A quick in-bed stretch routine followed by a moment of gratitude! ☀️ But I bet you knew that already. 😉 Now that I’ve reached 30, a morning stretch is required and yes every movement sounds like a popcorn soundtrack. This rou

4104 likes

How to do the splits (5 stretches)

Have you always wanted to be able to do the splits? If so, then this stretching workout is for you! Before you begin the workout make sure your body is warm. I recommend trying this AFTER a strength training workout or after doing at least 10 mins of walking! That way you can get the most out of th

3375 likes

30-Day Split Challenge

This 10-minute daily stretch routine will help you work toward the splits! Practice this routine each day for 30 days and track how low you can go. You might even be able to split depending on your starting point. Hold each pose for the time mentioned and modify to your current level. Challenge

1091 likes

A woman in black athletic wear performs a split stretch on a mat, with text indicating "6 stretches to get your splits" and a "Swipe" instruction.

A woman in black athletic wear performs a low lunge stretch on a mat, with her arms raised, illustrating the first stretch.

A woman in black athletic wear performs a lizard stretch on a mat, leaning forward with her forearms on the mat, demonstrating the second stretch.

6 stretches to get your splits

Before stretching: warm up! I recommend stretching AFTER a workout or doing something physical. Even if you go for a 10 minute walk beforehand, it’s better than doing nothing. Hold each of these stretches for at least 30 seconds. Repeat on the other side and then try your splits on both legs.

2487 likes

How to Change Your Life in 30 Days 🪄

What if I told you that you only need 30 days to start transforming your life? Changing your life doesn’t happen overnight, but 30 days is enough time to see significant improvement by focusing on key habits and routines. Swipe 👉🏻 to discover how you can change your life ✨ It’s all about m

2476 likes

Pilates Abs & Splits ✨Lower Abs✨

✨ Single Straight Leg Stretch for Hamstring Flexibility & Lower Abs ✨ Want to improve your splits and tone your lower abs at the same time? 🧘🏽‍♀️ Add the Single Straight Leg Stretch to your workout routine! 🔥 Hamstring Flexibility: This move targets your hamstrings, helping to lengthen an

5206 likes

A person in black activewear demonstrates a full front split on a patterned rug, with the text overlay "-HOW TO- GET YOUR SPLITS" and sparkling graphics.

A person in black activewear performs a low lunge, pushing their right knee back with their hand to open the inner thigh, as described by the overlaid text.

A person in black activewear is in a low lunge with arms raised, arching their back and pushing their hips forward, with arrows indicating these movements.

How to get your splits ✨🫶

Tips for getting splits: 🎀 stretch every day when you are warm, preferably after the shower 🎀 The goal is to stretch to a point of relaxing your muscles, not forcing them. Breathe deeply! 🎀 Flexibility takes time but it is very possible with the right time and effort! #stretching #splits

1695 likes

Stretch routine (for splits and flexibility)

Trying to get into your splits? Here’s the stretch routine I’ve been following—hold each one for 30 seconds on both sides where or when needed. Consistency is key! Stretches: • Low lunge (both legs) • Pigeon pose (both legs) • Half split (both legs) • Butterfly stretch &

1591 likes

A woman demonstrates a deep straddle stretch, lying on her stomach with legs wide apart and arms extended forward on a yoga mat. The text overlay reads "Flexibility routine: middle splits."

A woman performs a straddle stretch, leaning to her right side with her torso bent towards her leg, touching her foot. The text overlay reads "1. Straddle stretch."

A woman performs a butterfly stretch, sitting with the soles of her feet together and leaning forward with her head down. The text overlay reads "2. Butterfly."

Flexibility routine: middle splits

I can’t do my middle splits (yet) but here are the stretches I’m working on to learn them! 1. Straddle stretch Sitting in a straddle for as long as I can. Stretching out side to side & leaning forward. Goal: to get your chest to touch the ground! 2. Butterfly Stretch out your inn

933 likes

Undoing Years of Sitting with Stretching

I’ve spent years sitting at a desk and feeling the effects in my hips, lower back, and posture. Now I’m committed to reversing that—through daily movement, stretching, and calisthenics. This video is part of my flexibility journey (goal: full splits!). It’s not about being perfect—it’s about bei

8089 likes

SPLIT STRETCHING POSES

#splitstraining #flexibility #stretching #stretchroutine #splits

699 likes

A woman in a gym performs a seated spinal twist stretch on a mat. She wears headphones, pink shorts, and a light top. Text overlay reads: "you're not Old you just need to stretch."

A woman in a gym demonstrates a lunging hip flexor stretch. She is in a lunge position with one knee on the ground. Text overlay instructs to rock hips forward.

A woman performs a pigeon glute stretch on a mat in a gym. Text overlay instructs to stretch for 20-30 seconds, rest for 15 seconds, and repeat 3 times.

Stretching poses to help you feel better🫶✨

Hi friends🍋 Do you sometimes feel like your body isn’t as good as it used to be? Maybe your back aches a bit more, or your knees creak when you stand up… It’s easy to think, “Oh no, it’s because I’m getting old!” And we don’t even realize that it might not be age that’s catching up with you.

3096 likes

Splits training tips

Stretch routine for the splits. #flexibility #stretching #splitstraining

1900 likes

A dancer in a black sports bra and leggings performs a full split on a light-colored floor in a studio, with text overlay "My strech/workout routine As a dancer" and ballet shoe emojis.

A list of stretching exercises, including standing reaches, straddle stretches, pigeon stretch, splits, and butterfly stretch, displayed over a blurry dance studio background.

A list of leg workout exercises like lunges, plies, calf raises, and squats, with dumbbells, a water bottle, and a person's feet in white sneakers on a gym floor.

My stretch/workout routine as a dancer!🩰

#dancerworkout #dancercore #dancerlifestyle #dancerforlife #Fitness #workout #workouts #dance #ballet #dancerbody

908 likes

This image displays two workout schedules: a beginner 7-day split (push, rest, pull, rest, legs, rest, core/cardio) and an advanced 7-day split (push, pull/core, legs/core, rest, push/pull, cardio/core, legs). It features a woman with a toned physique, highlighting glutes and abs.

This image outlines a 'Push Day Example' workout routine. It includes a 10-minute cardio warm-up, stretching, and exercises like Machine Chest Press, Dumbbell Lateral Raises, Assisted Dips, Machine Reverse Flyes, and Cable Pulldowns, with specified sets and reps.

This image presents a 'Pull Day Example' workout routine. It details a 10-minute cardio warm-up, stretching, and exercises such as Assisted Pull-Ups, Lat Pulldowns, Seated Machine Row, Dumbbell Row, and Face Pull, with sets and reps. A woman is shown from the side.

🍑Workout 101: Splits✨Muscles to work✨Tips

✨Back Exercises Examples✨ ✅Deadlifts ✅Bent-over Rows ✅Lat Pulldowns ✅T-Bar Rows ✅Face Pulls ✅Single-arm Dumbbell Rows ✅Pull-Ups/Chin-Ups ✅Hyperextensions (Back Extensions) ✨Bicep Exercises Examples✨ ✔️Barbell Curl ✔️Dumbbell Curl ✔️Hammer Curl ✔️Concentration Curl ✔️Preacher Curl ✔

3879 likes

A woman in a blue athletic outfit performs a full front split on a sandy beach, bending forward with her torso resting on her front leg, demonstrating the final stage of the splits.

A woman in a blue athletic outfit performs a low lunge on a sandy beach, with her back knee on the ground and arms raised, illustrating the first stretch for splits.

A woman in a blue athletic outfit performs a half split on a sandy beach, with one leg extended forward and her torso leaning over it, demonstrating a hamstring stretch.

The 2 BEST stretches for the splits

If you’re working towards your splits I have the two best stretches for you to be doing! When learning your splits it’s important to have flexible hip flexors and hamstrings. While there are many stretches you can be doing to increase the flexibility of both of these muscles groups, these two s

61 likes

Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

1047 likes

A woman in a brown sports bra and black shorts demonstrates a front split on a yoga mat. The image has text overlay 'HOW TO DO THE SPLITS SWIPE' and 'lemon8 @sophiaceperofit'.

A woman in a brown sports bra and black shorts performs a low lunge stretch with her arms raised. The image has text overlay 'LOW LUNGE' and 'lemon8 @sophiaceperofit'.

A woman in a brown sports bra and black shorts performs a half splits stretch, leaning forward over her front leg. The image has text overlay 'HALF SPLITS' and 'lemon8 @sophiaceperofit'.

How to do the splits in 4 stretches!

In order to do the splits, you have to have flexibility enough hips and hamstrings. Improve your flexibility & unlock your front splits with these 4 stretches. ⬇️ 1. Low lunges 2. Half splits 3. Twisted dragonfly 4. Forward fold hold each stretch for at least 30 seconds per side, b

860 likes

Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

197 likes

My Healthy Morning Routine Habits 🌞

Your morning routine sets the tone for the entire day. A mindful, healthy start can boost your energy, mood, and productivity—but it doesn’t have to be complicated or time-consuming! Here’s how to craft a healthier morning routine that feels good and fits into even the busiest lifestyle. 🌿💡 1️⃣

7235 likes

Full Tutorial on YT 🩷

if you wanna learn the splits, these 3 are a MUST! 🤞🏽 watch the full routine on YouTube ❤️‍🔥 find my most recent posts on TikTok & IG @ aliyseciana ✨ #flexibility #splits #splitstraining #Fitness #stretching

1506 likes

stretches to help you get & maintain your splits 🤸🏽

#flexibilityjourney #flexibility #flexibilityroutine #splits #stretch

217 likes

HOW TO GET THE SPLITS IN 1-2 MONTHS

#stayfit #flexibilitytraining #girly things #newyearnewgoals 🎯Routine:Workout ideas:

8 likes

Full glute & leg workout, warm-up & stretching

Full glute & leg workout — includes warm-up and post-session stretches for that ultimate pump 💪🔥 #glutes #glutesgains #legsandglutesworkout #legworkouts #legworkoutvideo

3 likes

A woman in a light blue top and dark leggings performs a squat on a yoga mat. The image has text overlays "7 DAYS TO BETTER FLEXIBILITY" and various graphic elements, including an infinity symbol and a flexing arm emoji.

A woman's lower body is shown on a yoga mat, with a resistance band around her thighs. Text overlays detail "Day 1: Full-Body Stretching" with a focus on gentle stretches like Cat-Cow and Forward Fold, and a tip to hold stretches gently.

Workout attire, including a yellow sports bra, grey leggings, and black sneakers, is neatly arranged on a grey surface. Text overlays describe "Day 2: Hamstrings and Lower Back" stretches like Downward Dog and Spinal Twist, with a tip to use a strap.

A Beginner-Friendly Stretching Plan 💪🏽

7Days of being more flexible. Who doesn’t want to be more flexible and more comfortable in their bodies? Day 1: Full-Body Stretching Focus: Gentle stretches to ease into the routine. • Cat-Cow Stretch (1 minute) • Forward Fold (1 minute) • Child’s Pose (1 minute) • Seated Forward Ben

228 likes

A graphic titled "7-Day Study Challenge For Straight A's" with an emoji wearing glasses, a yellow arrow, and a stack of books, set against a background of a laptop, candle, and open notebook.

A grey overlay presents the "Morning routine" for a study challenge, detailing steps like reviewing goals, planning the day, exercising, and a quick review, with a coffee cup emoji.

A dark green overlay displays the "Daytime routine" for a study challenge, outlining focused study sessions, practice problems, and active learning, accompanied by a pencil emoji.

Transform Your Study Habits in Just 7 Days 📚

Here is the perfect study challenge to get straight A’s. This is a 7-Day study challenge. Morning routine Review Goals (5 minutes): Look over your study goals for the week. Set a clear intention for the day's study session. Plan the Day (10 minutes): Write down the top 3 tasks you need t

671 likes

The image displays 'Gabi Fuller's stretching routine,' a comprehensive list of flexibility exercises. It details various stretches like straddles, oversplits, pike, bridge, and door stretches, along with leg kicks and lifts. Some exercises specify holding for 1 minute or performing 10-20 repetitions.

Gabi fullers stretching routine

If u wanna be more flexible

36 likes

A woman in a blue sports bra and shorts performs a full front split on a light mat on a wooden floor, demonstrating advanced flexibility.

A woman in blue activewear performs a deep hamstring stretch, bending over her extended leg on a mat, with text describing it as an amazing stretch.

A woman in blue activewear performs a lunge stretch on a mat, targeting the hip flexor of her back leg, with instructional text.

Stretches I did to get my splits

I used to think doing the splits were wayyy out of reach until I started being consistent with my stretching! I focused on gently stretching both my hamstrings and hip flexors, doing deep lunges, standing folds, and straight leg hamstring stretches. As I got more flexible, I started doing split

35 likes

How To Get Your Splits

4 stretches to achieve your splits ✨💓 -frog -pigeon -forward fold -deep lunge Comment below if I should do a video demonstrating all of these stretches? 👀 #getupandglo for more see my website on my profile ✨💫🥳💖 #Fitness #flexibility #lemon8creator #stretching #stretchroutine

2808 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1575 likes

Step-by-Step Plan to Fitness & a Better U in 2025💪

I know starting (or restarting) your fitness journey can feel overwhelming. Trust me, I’ve been there. Whether you're a complete beginner, someone who started wrong, or someone who gave up and is now ready to try again, this guide is for you. I’m going to break it down into small, digestible pi

490 likes

BEST lazy student workout ROUTINE ☁️👟

finding the motivation to work out after studying or working all day is so hard. that is why i am giving you the exact blueprint i have followed through and through for years to stay consistent, even on my most exhausted days: 👟 pre-workout: lay clothes out early & gather your mat, small dum

386 likes

Stretches to help you get your splits!

I’m not naturally flexible…never have been. So when I started working toward the splits, I knew I’d need an efficient and consistent routine that actually helped my body open up without feeling forced or painful. These four stretches have been game changers, and I hold each one for at least 30–60 s

18 likes

Dynamo stretching for leg day!

This is my go to dynamic stretching routine before my lower body lift days 🥰 Stretching is imperative for warming up your muscles and to prevent injury #stretchingroutine #dynamicstretches United States

98 likes

A woman in a black outfit performs a full split on a beach, with her arms raised. Text overlay reads 'splits warm-up' and '3 stretches to do BEFORE your splits SWIPE'.

A woman in a black outfit demonstrates a low lunge stretch on a beach, with her arms extended upwards. The text 'Low lunge' is overlaid on the image.

A woman in a black outfit performs a half splits stretch on a beach, bending forward over her extended front leg. The text 'Half splits' is overlaid on the image.

Splits warmup 3 stretches to do BEFORE your splits

Doing the splits requires your hip flexors and hamstrings to have a good amount of flexibility. These three stretches will help warm up those muscles before your splits! Start with 10 minutes of some kind of movement before stretching. I recommend a 10 minute walk to get warm, then trying these str

91 likes

What Stretching 10 Minutes Every Night Did to Me

I stretched for 10 minutes every single night before bed for 90 days. The changes went way beyond flexibility. #stretching #nightroutine #flexibility #selfcare #repscroll

55 likes

See more