Welcome to this episode of Kitchen Gymnastics!
Hi, I'm Whitney, your host.
And today on Kitchen Gymnastics, we are going to do how to do your splits. Splits edition.
Splits edition
Let's get started.
Okay
So, what you want to do first, is go ahead and stand on your knees and put one leg forward.
Then bend
Make sure that this is straight down and that your foot is facing forward.
And make sure that your hips are facing forward. And then push, make sure you are pushing your
hips down. Hold this for about 30 seconds. Then the next one, go back to straight and
then keep your hips square. Just go straight down. Put your arms... try to get hands past
your foot. Stretches the hamstring muscle. Oh this one stretches your hip. This one stretches
your hamstring. Those are the two elements of a split. Then go ahead keep your legs square
Keep your legs square, hips square, them slide down. And of course, you won't get it on your
first try, but after a lot of practice you'll get it. And then from here make sure your
hips are square and then to help to help you get your hips square you can put your facing
this way put this arm back this arm forward. Twist. and then you can go down. start rocking.
To get your hip all stretched out. Then you can go back. Then if you are working a switch
ring you can bend your leg or just hold it. And then you can go like this and push it
down. The next split is a little harder. It's the middle split, so it's combining both your
legs so you don't have a good leg or a bad leg it's just both of them. And this one stretches
this muscle right here. So, it's different. The normal split stretches right here and
then back here. This on stretches here and a little bit right there. So, the first thing
you want to do is um... haha... a stretch that you can do is...it's basically a middle
split with both legs bent.. So this is a middle split. you just bend your legs. We call it
a frog split. Then you hold this for a while and try to push yourself down. And then you
can straighten one leg. and then the other leg. Then both. And this of course is the
hardest split it will take you a while to get this one. But don't give up and keep practicing
and eventually you will get it. And then if you think you've really got it, you can try
and keep it like this so there is a straight line. And if you're at your gym and you have
like those different panels on the floor, um, you can go like on one of the panels so
you can tell if you are straight or not that's what we do sometimes. Or if you are at your
house just go as straight as you can. But as you can see I'm pushing as far forward
as I can. I'm in a straight line. So. And then next I'm going to show you the over splits.
Now for over splits, over means like a flat split you elevate it more so it's like over
a splits like a. Not a split. over splits. So at the gym we normally use panel mats or
like blocks but this is Kitchen Gymnastics so you know I have to use pots. I'm gonna
start with the easy one. Get a little bit stretched out. Then I'll move to the big one.
big pot. OK OK So what you want to do, since this is a little harder, gonna put your foot
on, then slowly go out, and it's OK if you don't go all the way down. You sorta want
to like hold this for like 10 seconds then slowly go down. Then maybe keep your hands
on if it really hurts. Then once you've gotten used to it you can put your hands here and
then go down and hold it or you can rock. Then you can go like that and just really
stretch it out. And over splits are really good for your splits, they'll make your regular
splits really easy. And so if you have your oversplit you've got it. Now I am going to
move on to the big pot. Now again I am slowly going in so I don't pull a muscle. Cause if
you just go bang right into it you can pull your hamstring. Keep your hips square again.
You can go like that. That. So, This takes a lot of practice to get just the decent oversplit,
but once you've gotten really flexible... I think my highest oversplit I've ever done
that was all the way down, was probably like right there. I'm gonna show you. K, so that's
pretty high. And then there you have. Ow my heel. My over oversplit. That I've worked
on for a long time. Then this hurts me a little bit. But, I can still do this. Now if you
don't have a pot or a panel mat, you can always do it yourself. Hold your achiles and then
go up on your elbows. After you've perfected your split, you can do them upside down. Thank
you for joining me at this episode of Kitchen Gymnastics. Thanks for watching this episode
of Kitchen Gymnastics. Don't forget to subscribe and put your requests in the comment section
below. Bye