HOW TO SPLIT || 10 MIN. SPLIT GUIDE Part 1 for beginners & advanced/ STRETCHING ROUTINE |Mary Braun
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- čas přidán 30. 10. 2020
- 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!
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MUSIC by Epidemic Sound
www.epidemicsound.com
Location : Studio @only, Denmark
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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!
Thanks for your motivation❤❤
How many times a day?
Rgwgj
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!!
كوردى
Ive been doing the routine for 2 months now and i skipped about 4 days. However, my progress is soooo slow... but im a men and I was pretty much unflexible at the beginning.
@@kontixx3737 Hi, how are you doing now? My progress is so slow too, my body is so inflexible and I've just done this for 2 weeks, just want to know if you can make it 🥺
@@igorynickson4620 sorry for responding so late... unfortunatly I had a knee injury and had to stop practicing... im back to it now! How is your progress?
@@kontixx3737 wow what a coincidence! I stopped 5 months ago due to my business and laziness and have just come back for more than a month. I'm doing really good, i think i will get there in 2 more months. I hope you will get there soon ^^
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
а сейчас ты уже смогла сесть на шпагат?
I know what this says! It's Russian! It says: аnd you already know how to do the splits
My parents are from Russia and Ukraine and I know Russian fluently
I also got my front splits 😊 youtube.com/@crazyumsi?si=V9pViSwXnf3H3sze?sub_confirmation=1
I feel so cool for knowing 2 languages
I think it's weird I can read in Ukraine but can't understand it
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
amazing
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 🌷🌷🌷
Most of the videos on youtube say like "you'll get there in 1 week or 1 month" and that make me so mad, like it set false expectations and make a lot of people disappoint
But will we grow
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
End?Come girl
@@sevinc9162 I continue
@@aysenur4430 very well👍🏻 don't forget to write your results
@@sevinc9162 okay you can be sure I won’t forget
I'll wait for the results 🤗
This has help me so much now I know how to split thanks again
how long did u do it ?
Me to
@@teodorakljajevic4148 umnnmnnnnnumpmnnl
7⅞
7
Thank you so much for the video 😍 this was really something I searched for 😍 I will definitely incorporate this into my routine 😍
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!
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
Day one of doing this! Did this after 16 mins Tabata session. Feel sooo good ❤️
Finally.I was waiting for that:)
ayeee the queen has posted ✨
♥️♥️♥️♥️♥️🤍
This is one of the best splits videos! Very effective and helpful. ☺️♥️
Probably the best Split Stretching Video on CZcams. Loving it!
I really love the music in this video because it feels so relaxing and calm instead of being a chore🤍
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.
I also got my front splits 😊 youtube.com/@crazyumsi?si=V9pViSwXnf3H3sze?sub_confirmation=1
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.
I did not do it but I did the work 2 days then I found out I know how to make a split thank you so much god bless you ♥️🥺
today Im finished stretchig part1, 2
very easy and feel good
I really appreciate 👍👍👍👍
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: ✅
HEYYYYY how are you doing ? 😊
@@sunnyflower5858 Hiii thank you for responding 😊.I'm going to go through the routine again tomorrow! Good luck if you're doing it too!
@@pumpkin.x I'm trying lol but I'm seeing so much progress 🥰
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.❤️
First day and workout that I ever did done ✔️ i liked it
Thank you so much for making this video. I do it every day and i hope i will split one day.
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
Yo congrats on your discipline! How´s it going?
@@susannadanner906 it is going well so far! I am still high over the ground, around 21 cm, but I got slightly lower since the beginning. I never stretched in my life before, so I am patient with my slow progress.
My legs have been somewhat sore during the last week, so I try not to push too much and never do it through pain. My front legs got straighter, and I got a better feeling of my body. I haven't measured how far I was at the start, but I will try to measure the progress bi-weekly from now on
Sooo good so effective I can almost split
Thank you I haven't done gymnastest in 1 year now I feel like am going break my bones :3
I LOVE THIS!! thank youuuu 💖
I love this much. Thank you Marry.
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
And now? Did you continue doing this?
i'm going to try this and hopefully at least be more flexible by the end of the first month to do my favourite dances
Am doing this since 26th June and now it is 10th July doing it and now am almost doing the splits am so happy
try it every day ofc do some rest u deserve it❤
Love this! I'm doing every day for the next few months!
Me too. Best of luck. How's it going? I just started May 2022.
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,
I'm sorry but can you explain it more clearly? I still don't get it 😢😞
I cant wait to do splits i ll try this!
i did my split after only one month! thank youuu Mary
Igydkg
كثير
Thank you so much for this video. This helped me alot for splits and I have been trying to do the splits for years know and I'm so close because of this amazing video.💕
Loved this! Loved doing it just to the music, without verbal instruction, and everything flowed! Cannot wait to see results ! Going to do this every morning until I reach full splits xx nice and quick video x thanks so much Mary!
❤💘
here is the best exercises for doing splitsI`ve ever seen. share the link czcams.com/video/1Tlhxao5Vsg/video.html
Hi I'm so late to comment did you manage to get your splits?!
Thanks this helped me a lot one day I did it and I felt like I've improved a lot within 1 week I learnt it
the fastest and best body workout
Love This routine ❤❤❤❤❤ thank you Mary❤
really effective
Again almost done good day thanks 🤗
Im 32 years old, it took me the whole full 6 months to practice all types of splits, oh man the joy that comes when you get them, now I wanted to ask if anyone can reply I would appreciate, I have my splits already and now I want to build muscles on my legs, I'm talking about squats, and building muscles on my thighs, isn't that going to affect my flexibility?
It’s really work!! I’m very impressive ‘bout this! Thank you very much 🥰
Amazing music! 🙌🎶💓
Day 1 ✅
Day 2 ✅
was much much more easier than before and I feel that my stretching was a bit better than the day before ☺️
Day 3
❌was to tiered after I brainded my hair 💇♀️🥱
Day 4 ✅
Day 5 ✅
Day 6 ✅
Day 7
...
Hey?? Keep going
@@aysenur4430 thanks for reminder 😄
@@RealTrinity hehe you’re welcome
thank you! This is awesome!
Day one of doing this workout!❤
Yay! 😊🎊
Dose not work 😐🙈
Yayyyyyy 😅 I did it within a month.. thank youuuu very much🙏🤍🤍
Thank you beautiful Marry I really needed this video I like your video the best out of all the stretching videos for splits this is definitely the best I started a week ago and I am almost in my split. You are gorgeous and sweet thank you
1.4.23: i tried. A few different splits and have been doing recently, so some flexibility is already there BUT finally this splits tutorial is the one that gets me into splits naturally even before the 20mins. I surprised myself!!!! So. I totally recommend!!!! 40+ btw 😁
Would like to consistent practising to have flexible opening and for natural splits
J'adore tes vidéo ❤
It's been just 2 days OMG
Tysm❤️❤️
Splt perfect
Tysmmmmm I finally get my split
I love u 😘💕
thank you, that was excellent.
I know I‘m a little late, but I love the video and also your mat! Can you tell where you got it from?
OMG THIS VIDEO IS SO SIMPLE BUT FELT SO GREAT IM SO CLOSE TO SITTIN IN A SPLITS
Done 😊 good morning still i can't but again training ❤
I swear that I started today morning and I got my splits.
This is a miracle 💕💕
This is great, really enjoyed this!!! I am going to try to do this 3 times a week. Also, you're beautiful! :)
Any results?
omg!! i love this vid now i can split!!
Thank you so much, my splits are really improving
Amazing job! Thanks for the great video. Do you also do a side (middle) split? From what I've seen and read online that left me with the impression that a side split can be pretty bad for hip joints. But a front split seems pretty safe. What's your opinion on this?
Gracias, puede volver hacer el split hace mucho que no hacía cada vez que lo intentaba me lastimaba gracias a ti me volvió a salir ❤
Thanks.. It helped me a lot...❤👍
You did help me get closer to the splits i watched this twi times im gonna do it again
Am about to finish my split thanks so much
I put all my heart in order to get all splits so I always hoped to be flexible but all times I always failed. So in this tutorial,I hope I get it right
It really worked 💪
thank you for this video😍
I’m starting today, I will comment again once I can do full split😍
Show ,i love it❤
IT WORKED 🎉THANK YOU
I think this maybe far beyond my capabilities nowadays sadly. Lovely video and tunes though x
OMG! Did it once and already saw a semi split!!🎉
I'm happy to say the splits are easy to do always been able to do them did the splits when I was 7months pregnant just to see if I could and I could still do them now and I'm nearly 40 😁 Life is good!
It looks an easy and useful routine
I love the background
I m so clooooooooseeeee 😭🥳💗
I did it! Thanks!!!
Your the best video ever
I do this to try everyday but I already was pretty low to the ground but with only part 1 doing everyday I will get there I think in 2 weeks or smt or more
Recomendadisimo.
Thank you so much.👍👍👍👍👍🌷🌷🌷🌷🌷🌷🌷🌷🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹from Mongolia.
Day 1 🌸
Day 2 🌸
Yup I almost can do the spilt after doing this at least 4 times/ week for 2 weeks
Gonna update…
Finally I see my result, I can do the spilt anytime I want, but I still feel hurt.
Wow it's wonderful
It's working thanks 💖
OMG it works!
How much time do you take
??
👏👏👏
I have a little problem. That is, I really want to learn the splits and in fact I know how to do it because I've been training for it for about a couple of months so that after a warm-up I've done a 20-minute long splits stretch (And so I do splits stretches about 3-4 times a week) So I love different cardio exercises so usually the warm-up has been running, cycling or, for example, swimming. So I live in Finland and it's quite hot here in the summer, so it's quite hard to run, so I changed running to swimming. I also love swimming very much, so I swim for about 60 minutes straight every day. I know that it's too much for me because I'm still a teenager, and I noticed it because my knees hurt almost every day. I'm a very active person, and I especially like doing cardio every day, but I have no idea how often I should do splits or run or swim or something? I've been thinking that can u maybe tell me that how much should i really train to the splits in a week and how much can I work out in a week???
Sorry much text
Omg Tyy this helped So much
Hey Mary, i must stretch 4 times in a row?
Thanks!!!!
This is great. I would eliminate the excessive bouncing while holding the stretch though.
can you explain why? :)
@@sophiejuliane5546 I read that it can result in a pulled muscle as you may stretch too much. It's better to gradually go in a deeper stretch.
Practice again good day thanks 🤗
Again try done good day thanks 🤗