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Do These Stretches to Do Splits in Two Weeks – BOA FORM

Opening a split (also known as “zeroing the split”) requires practice. Although some people are already more flexible naturally and don’t need to try hard to reach the goal, this is not everyone’s reality.

If you have difficulty stretching, digital influencer, dancer and contortionist Anna McNulty has the solution. She, who became famous for posting videos showing her flexibility on Instagram, created a challenge that teaches you what you need to do a day to open a split in two weeks. Check out:

GUIDE TO OPEN A SPLIT IN TWO WEEKS

Before starting, the influencer recommends doing a brief warm-up to prevent injuries

1

BUTTERFLY

Sit on an exercise mat and bring the soles of both feet together. Without taking your feet off the floor, lean your torso to the right, support your right forearm on the floor and stretch your left arm towards the ceiling. Hold the position for 20 seconds, then repeat on the other side.

Now, return to the center and place one hand on each knee, pushing both towards the floor. Also stay like this for 20 seconds.

Finally, take both arms towards the ceiling and lower your torso as much as you can, trying to touch your forehead to your feet. Hold for another 20 seconds.

two

HALF SPLIT

Now, straighten your knees and open your legs to the side as much as possible. Raise both arms towards the ceiling, rotate your torso to the right side and lower it, trying to touch your forehead to your right knee. Stay like this for 20 seconds and then move your torso in front of your right leg, trying to touch your chest to the ground. Hold for another 20 seconds.

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Now, do the same thing, but bringing your torso to the center and opening both arms. Repeat the process for the left side.

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3

UNILATERAL SQUAT

Leave your right leg straight and place your left foot on the floor, throwing your torso forward and resting your hands on the floor. Shift the weight of the cup to the other side: while your left leg is stretching, your right leg bends and your right foot is fixed on the floor. Do five repetitions on each side.

When you’re done, do one more time for each side, but push (with your hand) the knee that is bent outwards (towards your butt). Hold the position for 20 seconds on each side.

4

FUND PLIÉ

Standing, spread your legs hip-width apart and keep your feet pointed outward. Lower your torso and place both hands on the floor (try to keep your spine as straight as possible).

Now, lower your hips towards the floor. Return. Repeat five times. With your hips down, straighten your spine and place one hand on each knee to maintain balance. Stay in the position for 20 seconds, then turn your torso sideways (five times each way).

5

HALF SPLIT ON THE WALL

Stand facing a wall with your legs apart. With your hands on the floor behind your butt, push your hips as far as you can (the wall will open your legs even more). Stay in position for 30 seconds.
Now, lie down on the floor and lean your butt against the wall, leaving your legs stretched up and also leaning against it. Open your legs as wide as you can and hold the position for another 30 seconds.

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6

TRY THE SPACAT

Put on socks to slide better. Standing, spread your legs hip-width apart and keep your feet pointed outward. Lower your torso and place both hands on the ground (try to keep your spine as straight as possible).
Open your legs little by little, and stop when you reach your maximum. Hold the position for 30 seconds.

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