Why should you do leg splits?
Leg splits help:
- Increase flexibility: When you master the leg splits, your body will be more flexible, easily moving, bending, stretching and twisting when playing sports, working or performing tasks. daily.
- Firms muscles : This exercise also tones and strengthens muscles, especially in the hamstrings, hip flexors and adductors, helping you have a slimmer and firmer figure.
Improves balance: Doing leg splits also improves balance and stability, making daily activities and other exercises easier. Plus, deep stretching during leg separations can help with muscle recovery and reduce stiffness.
How to do forward leg splits
To do this exercise, start with a warm-up, doing gentle stretches for the muscles, especially the hamstrings, thigh muscles and hip flexors.
After warming up, start in a forward lunge position with one leg bent in front and the other leg straight back.
Slowly straighten your front leg while lowering your hips to the floor. Keep your back leg straight. You can place a yoga block or pillow under your hips for support if needed.
Make sure your hips are square and facing forward to avoid tension and maintain balance. Also, keep your abs tight to support your lower back and maintain balance.
Lower your body as much as possible while separating your legs, lowering your pelvis to the ground but without applying too much pressure. Place your hands on the floor for support if needed.
Once in the split-leg position, hold for 20-30 seconds. Avoid bouncing or straining your muscles.
Carefully return to the starting position and repeat with the other leg in front.
How to do horizontal leg splits
Warm up to prepare the muscles to perform the horizontal split.
Stand against a wall with your legs spread apart, toes pointing slightly outward. Practice with support using a pillow to avoid the risk of injury.
Gradually, spread your legs farther apart, keeping your legs straight. Use your hands on your hips or the wall to maintain balance.
With your legs spread apart, gently lower your hips to the floor, keeping your back straight and your hips aligned.
Tighten your abdominal muscles to support your back and help with balance.
Once you reach a comfortable depth, hold the stretch for 20-30 seconds, maintaining deep, controlled breathing to reduce muscle tension. Avoid bouncing or pushing too hard.
Slide your legs together, then stretch your inner thighs and hamstrings to cool down.
