-
Splits, when gravity isn’t helping
I've a little way to go until I have full splits down on the ground, but I've realised I'm a *long* way behind that in terms of lifting my legs into splits using muscles instead of bodyweight to push down. For example, as you need to be able to do Chopstix, or to slide down from a spin into splits on the floor.
Here's an example, of my rather feeble attempt at splits aerially:
https://www.studioveena.com/photos/view_photo/4e653615-03e8-4fe1-aa10-52f20ac37250
Anyway, I know it's a matter of building strength, and it's fairly obvious how to do that for the quads on the front leg (whilst standing, I can lift the front leg to just over 90 degrees), but I'm really struggling to figure how I can improve my ability to lift the back leg!
If I try to do ballet-style barre exercises lifting a leg to the back, all that really happens is that my hips tilt. I realise that a lot of the back leg position of splits comes from this hip tilt, but it must be possible to get *some* increase to the range of motion.
I have frustratingly tight hip flexors and am working on this with stretches, but I'm just wondering if anyone has any suggestions for strength exercises I can do to improve my control along side this. https://www.studioveena.com/img/smilies/icon_e_smile.gif
-
6 Replies
-
search for hamstring exercises, particularly in the dynamic/active flexibility range and you will find a ton of stuff =) good luck!!
-
Thanks Amy, helps a lot to know what you're searching for. Turns out I already do some active exercises, but I'll definitely be adding some dynamic stretches (carefully!) to my routine.
Well, as soon as I get round to making and sticking to a routine, lol…
-
lol. no better time to start then today!
Ottersocks on here is also a certified resistance stretching instructor– i think you could find great results with that too =)
-
The conditioning exercises for lower body will help too!
Hip Flexor lift https://www.studioveena.com/lessons/view/4e1af31f-dc20-4e77-bd07-301c0ac37250
Booty lift https://www.studioveena.com/lessons/view/4e1c4be5-5b78-4af7-8392-02670ac37250
Booty Squeeze https://www.studioveena.com/lessons/view/4e1d9e69-f62c-4b3e-81b1-4b380ac37250
-
Thanks Veena, I'd missed the booty lift one completely somehow. My attempt at that is dire though… A long way to go https://www.studioveena.com/img/smilies/icon_e_sad.gif
My legs do not like going backwards from vertical!
-
From what I understand, if we want our legs to split nicely from vertical, we must be more than 180 degrees flexible, like one leg is straight on the floor & the other is on the chair.
Log in to reply.