Is it possible to do splits in a week

Would this actually work, even for my yoga-antithetical self? Thirty days later, my hips have stopped snap-crackle-popping every time I sit down. As for whether or not I can ease into a split as gracefully as the bendy stars you see on Instagram, keep reading to find out. I strength train, run, and do CrossFit regularly. Or even a week. Sure, he may have been trying to help temper my expectations. But as a former college athlete and current CrossFit competitor, I took it as a challenge.

Each day during the challenge you have to do stretches numbered 1 through 5 out of 30 , your foundational stretches. Sheppard confirms that the variety of stretches in this day challenge was a real positive because each stretch would help target all those small muscles. Once I settled on the plan, I printed it out and set daily reminders for 2 p. I work from home and I figured a midday stretch session would be a nice break from my work. I was ready to embark on my journey to a swole and flexy future.

The first day, my alarm bleeped with the same tune I use to wake up in the morning. This alarmed pun intended me so much, that I jumped up from my chair and rammed my kneecaps into my desk. For the next 10 minutes, I bent, folded, pulled, and lunged my body into positions my body was definitely not used to. I held each position for one minute, as instructed — which felt, truly, like the longest minute of my life.

By the end of those 10 minutes, my hips felt a little looser, but those minutes were not easy. The rest of the first week was pretty similar: Every day at 2 p. If needed, start the routine over again until you can do the splits fully. And remember that you should be able to breathe as you stretch, too.

Bottom line: Don't get discouraged, and keep on persisting safely toward your goal. Weight Loss. United States. Presented by. Type keyword s to search. RyanJLane Getty Images. Do this twice or three times on each leg and hold for 30 seconds. When you are looking for more of a challenge, build up to a minute. Some days may feel tighter than others but regular practice will improve your range of movement. This is one of the most difficult Make Your Move challenges, not only because it is incredibly intense on the body, but also because most people think you have to be athletic to achieve the splits.

Actually, all it takes is a lot of sensible practice, patience and respect for your body. Make Your Move. The Make Your Move campaign has now ended and this page will no longer be updated. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

Bailey is also an Anatomy and Physiology professor. Lisa Maloney, CPT. Lisa is a retired personal trainer with more than 4, hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations. She's also a professional writer. Everybody can make progress towards doing splits. Video of the Day. Tip Not everybody is able to do the splits, whether it's due to the bony anatomy of your pelvis or the amount of diligence needed to develop the right amount of flexibility.

How to Do the Splits. How to Stretch Safely. Tip How can you improve your flexibility? Always Warm Up First. Stretches for the Splits. Stretch 1: Lower Back. Lie on your back, knees bent and feet on the floor. Bring first one knee, then the other, up to your chest and hold it there. For a more intense stretch, bring both knees up to your chest at once.

Stretch 2: Glute Stretch. Cross your right ankle over your left knee, and let your right knee open out to the side. Gently draw your left leg toward your chest, bringing your right ankle, shin and knee along with you.