Standing Wide Fold B 3. Side Lunge pg. Low Squat 1 min 1 min 1 min 1 min 7. Reclined Hero Half 8. Seated Straddle 5. Pigeon A 6. Reclined Straddle on Wall 2 min 5 min 5 min 9. Happy Baby 34 pg. Half Split Low Lunge C 2 min 2 min Right pg. Frog Right pg. Crescent Lunge 1. Low Lunge B 2 min 2 min 2 min 9. Low Lunge C Down Dog One Leg Wall Reclined Split 1 min 2 min Right pg. Standing Forward Fold 3. Pyramid Pose Right pg. Straddle On Wall Split 4 min 2 min 2 min pg. They offer the perfect combination of strength and flexibility.
Each day I recommend that you practice a few Sun Salutations to warm up before you practice your stretches. Stay here for 5 breaths. Stay for 5 breaths. Start seated and bring the soles of your feet together.
Use your thumbs to roll your feet open. Inhale as you sit up tall, rolling your shoulders back and down. This allows your hips to slightly tilt forward, relieving tension in the low back. Exhale as you fold forward. Bring your elbows to your inner thighs to encourage your legs to open more.
HOW TO: 1. From Down Dog, step one foot forward, staying on the ball of the back foot. Inhale as you reach up, bringing your palms together. Spend the next few breaths deepening this pose by adding a slight back bend. From your hands and knees, place your hands under your shoulders and spread your fingers wide like starfish.
Lift your knees off the mat as you reach your tailbone to the sky. Lengthen and flatten your back as you straighten your knees and drop the heels. Start in Down Dog with your heels touching the wall. Press through your hands and try to lift your leg higher with every breath. Lift one leg up and start to slide it up the wall. From a table top position, slide your knees out to the sides. Prop yourself up on your forearms or lay your chest down and extend your arms out the sides.
You can use a blanket under each knee to make this more comfortable. Stand with your back flat against the wall, with knees and feet against the wall too. Take a wide step out to the side, turning your feet outwards. Inhale as you reach up, then exhale as you bend your knees and bring your hands to the heart center.
Keep your tailbone tucked, and continue to sink deeper with every exhale. Option to bring your hands to your knees as you gently press them more open. From Down Dog, step one foot forward into a lunge and drop your back knee down. Shift your weight back as you straighten your front leg and flex your front foot.
Inhale as you bring your hands to your hips and lengthen your spine. Exhale as you fold forward, keeping your hips square and back flat. You can bring your hands to your front thigh for support or to the ground. Start laying on your back hugging your knees towards your chest. Bring your peace fingers around your big toes as you bend your knees wide towards your armpits. Try to press your tailbone down onto the mat. From standing, step your feet mat distance apart with your toes slightly turned out.
Inhale as you reach up, exhale as you bend your knees while moving into a low squat. Bring your hands to heart center as you press your elbows into your inner thighs. From Down Dog, step one foot forward in between your hands. Bring your hands to the inside of the foot as you wiggle your right foot slightly out to the right side. Drop your back knee down to the mat. Slowly sink your hips down. Option to drop down to your forearms.
From Down Dog, step one foot forward in between your hands and drop your back knee down. Bring your hands to your hips as you sink your hips down. Draw your shoulders back and down. Keep your chest lifted. Option to bring your hands down to the floor.
From Down Dog, step your right foot forward in between your hands and drop your back knee down. Reach back with your left hand, grab your back foot and pull it in towards you. Continue to pull your foot in closer towards your hips as you sink your hips down.
From a table top position, bring your right knee forward setting it down behind your right wrist. Keep your hips squared off to the front of the mat. Option to come down to your forearms, or even lay your chest down to relax deeper into the pose. From a table top position, bring your right knee forward and set it down behind your right wrist. Bend your back leg and grab your left foot with your left hand.
Pull the foot in as far as you comfortably can. From standing, step one foot back about feet. Inhale as you stand tall, bringing your hands behind you in reverse namaste. Exhale fold forward, keeping your hips square. Reach your chest forward and keep your spine long.
Start from a standing position. Spread your feet hip distance apart. Inhale, reach your arms up to the sky. Exhale, fold forward. Grab opposite elbows and let your torso hang forward. Slowly rock side to side, releasing all tension from the upper body.
Start seated, sliding your hips against the wall. Lay back and bring your legs up the wall. Slowly bend your knees and slide the soles of your feet together into a butterfly position. Bring your hands to your thighs and gently press your legs open.
Start laying on your back, bend your right knee to your chest as you extend your left leg out in front of you. Place a strap around the arch of your right foot as you straighten your right leg. Every inhale find more length, every exhale pull your leg closer towards you to deepen the stretch. Start kneeling, bring your knees together and feet slightly wider than your hips.
Sit down in between your feet. Start to walk your hands back to deepen the stretch. Option to come down to your forearms, or even lay your back down on the floor. Give yourself time to settle in and take the deeper variations once you feel able.
From a seated position, tuck your right leg behind you and extend your left leg out in front of you.
Walk your hands back until you feel a good stretch in your right quad. Option to drop down to your elbows, or lay all the way down. Seated Fold B Right pg. Seated Fold C 6. Seated Straddle 2. Butterfly pg. Happy Baby 6. Pyramid pg. Rag Doll 4. Low Lunge B pg.
Standing Wide Fold B 2. Low Squat pg. Straddle On Wall 6. Standing 2. Pyramid 3. Half Split 5. Low Lunge C Right pg. Down Dog One 8. Reclined Split 9. Split Leg Wall Right pg. Goddess 2. Standing 3. Standing pg. Side Lunge 5. Low Squat 6. Seated Straddle 8. Frog 9. Rag Doll 2. Down Dog pg. Low Lunge B 5. Reclined Hero 6. Seated Fold A Right x Left pg. Split 9. Seated Fold B 3. Seated Fold C Right pg. Reclined Hero Half 5.
Pigeon A 6. Low Lunge B 8. Half Split 9. Seated Straddle 3. Seated Straddle pg. Seated Straddle 5. Seated Straddle 6. Frog Half pg. Happy Baby 8. Straddle On Wall 9. Reclined Butterfly 2. Reclined Pigeon 3. Straddle On Wall Wall Wall pg. Frog 5. Split 6. Half Split 8. Low Lunge C 9. Standing Forward 2. Crescent Lunge Fold Right pg. Seated Fold A Right pg.
Seated Fold C 8. Low Squat 5. Frog pg. Split 5. Pigeon B Middle pg. Reclined Hero Half 9. Down Dog 2. Crescent Lunge 3. Low Lunge C 8. Goddess 3. Standing 4. Standing Forward Fold pg.
Side Lunge 6. Low Squat 7. Reclined 8. Seated Right x Left pg. Seated Frog Happy Baby Split Straddle Half pg. Crescent Lunge 2. Low Lunge A 3. Half Split 4. Low Lunge B Right pg. Half Split 6. Low Lunge C 7. Butterfly Seated Straddle Low Squat 3. Half Split 7.
Low Lunge C Down Dog Reclined Split Low Squat 2. Seated Fold A 3. Butterfly 4. Seated pg. Seated 6. Seated 7. Straddle Happy Split On Wall Baby pg. Reclined Hero Right pg. Butterfly 6. Pigeon A 7. Pigeon B 8. Low Lunge B 3.
Pigeon A 8. Seated Fold C Reclined Pigeon B 7. Seated Right pg. Seated Fold B 2. Seated Fold C 3. Reclined 4. Pigeon A Right pg. Seated Fold A 6. Butterfly 7. Seated 8. Split Half Split Split Middle pg.
Crescent 3. Pyramid Pose 4. Split On Wall pg. Sun Salutations are used as a warm up in traditional yoga classes. They offer the perfect combination of strength and flexibility. Each day I recommend that you practice a few Sun Salutations to warm up before you practice your stretches. Start seated and bring the soles chest to the ground. Use your thumbs to roll your feet open. This allows your hips to slightly 2. This seems to be helping!
Very excited to see how it goes!! I asked myself a couple of questions for I used this website to get help. Such great work out. I accidentally did every move every day for 20 seconds and im on day like 5. I also did such work out by visiting this website. A split than when I started. I would LOVE to understand how you go from day 27 to day 28 within….
While they are good stretches, you should never force your body into a stretch that hurts. Take your time! I have a technical question: what am I supposed to do in day 21? I thought the same thing! Her left leg is bent with her foot just outside her hip.
I did not start the journey for this reason, but on the 6. Thank you for the amazing 30 Day Challenge list! PS: As seen in the image, I know this is for front splits. However, in the article side split on line 2 is mentioned….
Thank you I will be really existed to try your challenge. It should feel uncomfortable, but not painful. Love, Annie. Honestly have seen an improvement only being on day 5. I mean I can feel my hamstrings opening. Any advice. I am also on the splits challenge, I used to be able to to the front splits about 10 years ago as a result of doing a lot of yoga.
I achieved that level of flexibility after years of practice. I think that the stretches are good but some are in the wrong order, for instance, I would start with 1 but then go 4, 3, 2. It is a better sequence imo. I would also finish a session with stretch 5. I feel that you probably need to do all the stretches every day to get anywhere.
I also think that looking at yoga stretch sequences is the way to go,. Thank you for your advice:. Stopped doing 1 minute per stretch because I fell off the exercise wagon but back again! Day 6 was the splits. Those are what hurt the most and as my physio said, I really need to work on them. I could barely hold them straight up in the air and now they are definitely pulling towards my face. This would also depend on how old you are, your gender, if you have scoliosis or kyphosis it may take longer for you to achieve it.
This would depend on a lot of stuff. Or am I looking in the wrong place? If you are very close to getting splits, you will probably get them at the end of thirty days. If you are not very flexible or close to getting splits, there is a very good chance that you will not get them, but you will definitely be much closer to them.
Any stretching is better than no stretching! If you want faster results, hang on for longer periods of time, adding more poses, be sure to warm up your body before stretching and stretch for days a week. Its day 18 already am just seeing this challenge. I will begin late, but my 30 days starts now! Love it thanks. Am dying to do the splits! Help me! It takes lots of practice and determination. You will get there! Believe in yourself! Like, that picture? Well… the stretches on top labelled are the stretches you are supposed to be doing.
Day 2 — stretches It will take some people longer than 30 days, but keep at these stretches with good form and you will get your splits. This is amazing! Thank you so much! Love it!!! But question, after doing the daily stretches, do I do the splits and post a photo with hashtag JourneytoSplits and Blogilates? There is no app that can make you skinnier, this app can help you learn good habits that can lead to you being skinnier if you work hard.
It says it in the description. The way I understood it is you always do but than your adding on the one additional move for whatever day it is. So if it day 20 you will do stretches plus the day 20 stretch so only doing 6 stretches total.
Everyday I will need you to do stretches , your foundational stretches. Thanks for this! I stumbled across one of your beginner Pilates videos which I loved!
I am keen to try this out to eventually work into the splits. Can you please tell me if stretch 5 I should holding the leg off to the side? Is the goal to get the leg to the floor to the side, or up towards the head? Also, during that stretch are we meant to keep the back flat to the ground? Thnks Cassey and hv fun on your wedding day. Your left leg goes on the ground and you bend it to the side, while your right leg goes over past your left leg. I did a yoga class for 30days one time and I was super surprised as to how flexible I became.
Just started yesterday. Have always wanted to do a split. Tried about 3 years ago but never could. Should I already be able to do front and back splits before starting this? Day 6 seems a little over optimistic. My 7 year old is trying to learn how to do the splits. Are these exercises appropriate for her too? I hope you will repeat this challenge in September. I started a week ago. Starting today! Excited to do five minutes of cardio and ten minutes of stretching to hopefully achieve — or at least get better — at my splits.
I wish there was a video i could follow along with. I even tried searching on youtube but Ive only seen pictures for progresses so far. Should I warm up my muscles before I do these stretches? And if I do need to warm up, what should I do? Help please! It never hurts. I like Fitness Blenders 5min warmup.
It gets the upper and lower muscles ready. Anyone that knows how to achieve the front split too? I think it all depends on what level you are in and how much effort you give to it. Okay, thanks, I gave it up, because it became boring repeating the same thing over and over, hope you do better. Fingers crossed!
It has been 23 days since I have started this. I still cannot do a lot of the poses perfectly, but I am definitely a lot more flexible than before I started! Are you turning your leg outwards? Hi, I am from Turkey and live in Turkey. I am not very flexible. Do you think two moths would be enough? I have my dance video recorded.
I would like to do better one now. Do you think this is likely. Any response will be highly appreciated. Thank you. This works!! Will this work? And once I have completed the 30 days, should I just do it all over again until I can do the splits?
Should I wait? Help me Cassey! If you want faster results, stretch for longer periods of time by adding on more poses, make sure to warm up your body before stretching, and stretch for days a week listen to your body if this is too much for you.
Flexibility progress comes in millimetres. I am definitely going to do 2 of ur challenges, do u have a challenge for a front split? Massive improvement on day Hi guys, I have question. My body is super stiff, for example, I can only reach slightly above my ankle on stretching move number 2.
Should I:. This is similar to triangle pose in yoga. Look up some variations online and do those. See what feels good for you and progress further.
Also, as for placement of the hand you can rest your hand on you shin of your front leg to start out or you can use something like a block. Hey guys, I just started out two days ago with the challenge but i have problems with the first move. Does anyone else has this problem, or maybe some of you know what i did wrong? Thanks for the help in advance :.
If it is a case of option A: I would recommend doing additional shoulder and arm strengtheners and stretches. If it is a case of option B: Remember each person starts at a different level.
If you want to focus on the hamstrings do an alternative positioning for your arms. If you want to do the pose as shown, then maybe go at a slower pace and move gradually into the pose. Try it again slowly. Try keep your shoulders down away from your ears, and keep your shoulder blades flat against your ribs and transition forward slowly.
Do not take your arms further that 90 degrees to your shoulders i. If its becomes uncomfortable stop or transition back to the point just before it became uncomfortable.
It may take you a few sessions but you should gradually feel more comfortable and flexible as you continue to practice. Thank you so much for answering! When I try signing up it says it will send me an email to confirm, but it never does. So the first day, you do only stretch 1, and the second day you only do stretch 2, until day 6, then you do all 5, including 6?
You do stretches 1, 2, 3, 4 AND 5 on Day 1. Repeat for Day 2, Day 3, Day 4 and Day 5. On Day 6, you do stretches 1, 2, 3, 4, 5 AND add in 6.
Day 7 you do stretches 1, 2, 3, 4, 5 AND 7. You, however, WILL need blocks to help ease the tension off your hip joints. I did only the stretches on here and stopped doing my regular ones to try to achieve it. Did I do something wrong? Any times to try to make my second try actually work? I can do so well they hardly feel like stretches anymore. How should I do it and which muscle should be stretched?
I know how to do the stretches, but are you meant to hold them for a certain amount of time?.. And do you just do one stretch a day? Am i just doing it wrong? I tried it by going as far into the splits as i can, with a block or something under my leg like where she has it in the picture.
Hi Caroline! She is obviously much more flexible than you or me and therefore can go lower. This is probably how we would be supposed to look if we did the stretch on day Hi I just used a rolled up yoga mat and a pillow on top of it to do day 6: Hope this helps and God Bless! Completed, documented in my blog and proud that took the part in the challenge!
Thank you Cassey for challenge, and hope to see some new ones soon — I am intrigued! She is putting a block below her legs to balance herself to doing the splits. She is laying down on her back with one leg down and pulling the other leg up. I also have a question. Is she doing the splits on Day 6? She explains some of the streches. I think the leg just goes straight up in the air while the foot is flat not pointed. This is exactly what I needed!!
Found this today. I will definitely try this. Today was my first day starting back working out and I absolutely loved it…. Hiii i dont know if i got it right, on the day 30 im gonna do moves and 30, not and every move to 30? Are there any routine like this to get it in a few time? I never stretched myself but yesterday was my first day and it was fun but hard, I will keep going, thanks Caseey for this challenge. Put the band around your ankle or mid calf instead.
If needed, you could even slide it down to your knee. Nothing wrong with going at your own pace! Once doing this your leg will be farther from your body and you should be able to straighten it.
Is it okay to stretch when you are sore from your previous day of stretching? Can it slow down the prosess of the muscles rebuilding themself? Or can it hurt your muscles? The colorful and light-filled interiors inspire me, too.
Thank you for that. I have thought about this for some time now while trying to stretch and have a question that maybe some other people have, too… When I lean forward for example, in the stretches 1, 2, 3 — I have to keep my back straight, right? At least, the lower part of it? The question popped in my head because if I try to bend further without consciously keeping my back straight, it bends in the lower part so that my spine is kinda visible. Maybe it has something to do with strengthening the core muscles and remembering to use them while stretching, too?
Thank you in advance!! Anyone has trouble doing this month JourneytoSplits? They are literally killing me and I have such a hard time just to sit out or stand up. Is this normal reaction? Anyone has any advices? Oh wow! I think you should stop. Hope you feel better! I really wanna know if you have resistance band workouts. Can you tell me why? Or can someone pass the password x July. I am at the beginner level and completed 10 days and yesterday I started Journey to Splits.
I am feeling extremely sore and tired since I started it. Should I add some stretches. Also I started working out last month — 9 months after my baby.
I was idle for1. I started running then I found Cassey which is very motivating. So what should I do for the soreness. I feel really lazy to run after the day exercise. I could not even climb stairs. I feel my body is getting tighten though I have not lost weight. Again losing weight is not my goal. Being fit and happy is my goal. Honestly, I would do super simple stretches. I actually feel better than not doing any stretches at all.
I have just a little question for this challange because I am very engaged and in but personally i can not maked the same position than you in the poster!!! Otherwise u can use a rope like a jumping rope or anything similar and walk ur way up with ur hands and pull so that u get that stretch.
Try putting the band around your ankle, mid calf, or knee instead. Then it will hurt a lot less and you should be able to straighten it. Hope this helped! Que me recommendez-vous? Are we supposed to move our legs straight up or to the left and right as well? I am not able to do any of the stretched properly. I am not able to stretch the leg straight. If I try to do, my head is not reaching where it should be in the postures 2 and 3. I am trying though!
But loving it though. Just finish day one! I know I Will feel it…. Thank you for the chalenge! To split or not to split, that is the question. I am going to give it my all, I need all the help I can get and this will be a good challenge.
Hi Cassey!! All my insecurities are fading away and this is all thank you! I want to do splits like i used to when i was younger. I am soo excited about this challenge! Very often I dream that I am doing the splits. I can never remember why I am doing this in my dream, but I love when it happens!
Now I feel that it will happen for real!! How will you be notified if your a winner of the stretch bands? Super excited to start this tomorrow!! I love this challenge! Can i find instructions anywhere? Anything in the app? Hi Cassey! Thank you so much for this. I saw the Stretch Project today and literally searched to see if you had something similar for splits when I see that this was just posted.
You read my mind! You have to work like a slave from morning till evening, lifting everything you never imagined you ever would have to do so. When you come home your are too tired physically to do anything. So I spend the little of my freetime to get a quick shower because a longer one is to exhausting and then I go to bed.
My arms, hands and back is in pain. I wish to go back doing blogilates next month. Guys, enjoy the workouts, don't think they are bad, there are far more nasty things out there!!
Im sooooo in but I just to do it. Too shy for instagram postings. But is there gonna be informational videos or pics explaining how to get into some of these postions? Do you have to do each move on their respective days for 10 mins? Like, stay still for 10 mins?? No, you have to do each move and hold it for 30 sec to 1 minute, and the longest you will be streching would 10 mins because some of the moves are for both sides of the body.
You do 1 through 5 the first 5 days holding each exercise for 30 seconds to a minute on each side. Then on day 6 you will do 1 through 5 and 6, on day 7 you do 1 through 5 and 7, and so on and so forth so you only do 6 stretches a day.
Nope, you have to do each move for 30 secs to 1min. Doing every move for 10 minutes would be a torture hahaha. Hope I helped you!
This sounds so amazing! Super excited! I surely taking up this challenge!!! I am super excited for this challenge. I can still do both side splits, but I actually feel the stretching and slight pain. This challenge is exactly what I need. I want to get back to the way I was a decade ago and better. Nothing has motivated me like she has. Also, I created a new IG account just for this. Hello everyone, I am new to this. Quick question please. Do I need to do cardio before working on the stretches or splits?
I am SO excited for this routine — as a total fitness freak, the one thing I am ashamed of is my horrible flexibility. My mom said when I was young she was worried about how stiff I was hahaha…. I would love to be able to do a full split:.
I am SO IN!!! Im soo doing this challenge im going to be doing cheerleading for the first time in highschool and I desperately need to learn how to do the splits I am so glad that we get to do this challenge I know im going to love it thank you so much cassey and ……bring it on.
And another thing is there another way to send you the pictures besides instagram because im not entirely sure if I can get a account. Loooove love ….. I am deff creating second Insta account for only food fitness and fashion and I will definitely be joining…. Cassey — thank you so much for all you do for us!!! I am loving the fitness challenges — been getting caught up with those. Quick question — should we have completed the Stretch Project before we get into the Journey to Splits?
Yep, the Journey to Splits technically begins on July 1. You can always preview the stretches though and try them out! At least i can try this. I love this! The same goes with handstand! I never used to be able to do shoulder stands.
So thank you for setting me on the path to my first show-off move! Oh, this is what I needed to start this week right — a new challenge!
Count me in! Sharing on my blog too to involve more fit sisters! Good luck to everyone! I would like to do it, but im not sure can i.. Beacuse im maybe not as flexible as you guys.
Of course you can do this! This is the perfect challenge for July! I am in!! This sounds like so much fun! I have flexible legs, and I used to be able to do the splits, so I think this will be very fun!
I made an Instagram account just for it! I really want to do the stretches this month. Do I need to do some cardio before? Thanks for your replies. Oh Cassey! I was just rewatching all your stretch videos because lately I feel so old and immovable. I had come up with the idea, I want to be able to do the splits, at least close enough to that flexibility in my legs.
And then this! Thanks so much, I will be starting the journey tonight. Im all in as well! I have been stretching here and there. I want to have my splits before the end of year…. This is great. I have never done a split in my life so this would be a special challenge for me. Thanks for the invite and I accept the challenge. Splits has been something Ive always wanted to do. I made an instagram. I really like this! Even my boyfriend likes this. He is always laughing at me that I do my workouts.
He thinks it looks silly. But I said to him, if I like it I do it and you cannot do anything about it. Have to admit that I had to cheat-try some of the poses, love it!
Im really excited to do this project! I used to be able to do a split, but I stopped practicing and I am way less flexible than I used to be. Thanks, Cassey! May God bless you! I want to try this so badly but I recently injured my hamstring a little bit by trying to do the splits. Is there a way for me to recover in time to do this because I need to get flexible. I love doing your workouts! I was wondering if you had any recommendations for my situation. Anything that could help me build strength to jump higher, most importantly , and kick my legs up higher!
Who knows who will be the first to do a split?
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