Flexibility is an essential component of overall physical fitness. It not only improves the range of motion of your joints but also helps prevent injuries and enhances athletic performance. Above all, one of the most impressive displays of flexibility is the front split. Achieving a front split requires a combination of strength, mobility, and flexibility. For this purpose, we will show you some of the best exercises to help you get the front splits.
Firstly, you will start warming up in your own way or you can follow along our YouTube video where Sole, our Head Instructor does a small warm up with you.
We’ve included written instructions below the video if you prefer to do the exercises that way.
- Lunges: Lunges are an excellent exercise for strengthening your quads, hamstrings, and glutes. They also improve your hip flexibility, which is essential for achieving a front split. To perform a lunge, step forward with one foot and bend your knee, lowering your body until your thigh is parallel to the ground (you can choose whether to touch the floor with the back leg or not). Hold this position for at lease 30 seconds before stepping back and repeating with the other leg.
- Pigeon pose: Pigeon pose is a yoga posture that targets the hip flexors, glutes, and outer hips. To perform this pose, start in a plank position and bring your right knee towards your right wrist. Extend your left leg behind you and lower your body towards the ground. Hold this position for a 30 breaths before switching sides.
- Seated forward bend: Seated forward bend is an excellent exercise for stretching the hamstrings, lower back, and hips. In order to perform this exercise, sit on the floor with your legs extended in front of you. Slowly bend forward at the hips, reaching towards your toes. Hold this position for a minimum of 30 seconds before releasing.
- Split stretches: Split stretches are the most effective exercises for getting front splits. Begin in a lunge position with your back leg bent behind you and extend the front leg. Firstly, hold this position for one minute (use blocks on the sides to help you balancing). Last, keeping your front leg straight, fully slide the back leg up to your maximum level of stretching and if you don’t reach the floor is totally fine, just add a block under you so you can “seat” on it for the last minute before switching sides.
Repeat the video (or just the last splits part) for better results!
In conclusion, achieving front splits requires consistent practice and dedication. By incorporating these exercises into your routine, you can improve your flexibility and get closer to achieving your goals. Remember to always listen to your body and never force yourself into any stretch or pose. With time, patience, and the right approach, you can achieve front splits and take your flexibility to the next level.
At TRIX DXB, we are commited to help you all your goals either online or on our live classes and flexibility is extremely important for Pole Dance, Pole Fitness, Aerial Hoop, Aerial Hammock, Aerial Silks as well as for Dance Classes such us Burlesque, Contemporary or Heels.
Are you interested in developing your Upper Body Strength? We’d love to show you how! Check out the 3 Best Exercises to Develop Upper Body Strength