Splits warm up

[bellaboopy1231]

This works

[DangerxMagnett]

Isn't this considered stretching... when I typed in "warm up for splits" I meant more of getting the body warm so your not stretching on a cold body and muscles

[ajssproductions]

this is really great!! did you warm up before this, or did you just start like that?

[Rubylove556]

¿Estaba usando un leotardo, porque se ve muy bonita ?

[blaze04444]

daamn i wana bend u over like thatt

[oliviaolas]

one of my goals is to get more flexible limber and strong I have never tried pole dancing or strip aerobics but antoher goal is to be morebold and fearless so maybe i will sign up this is inspireing me to be better and get in shape!

[mjt11860]

some of these exercises can damage joints as well as muscles, especially when u bounce around. stretching is not warming up. stretches should b done only after the muscles r warmed up. ballistic stretching(bouncing around) is old school & was abandoned circa the 80s 4 good reason. u should ease into a stretch & never to the point of pain. knees should not b locked either. some of the execises u show, like the leg extensions r good 4 warming up. how do i know all this? been there done that.

[JUSSEROCAT]

Muy buen video pero ¿cuanto tiempo te llevo lograr los splits?

Por la forma y tono de tus musculos se ve que llevas un buen rato en esto verdad.

Muchas gracias por el aporte me sirvio mucho para completar mi rutina.

[gymgirl84mex]

@JUSSEROCAT Hola! Pues en la gimnasia ya llevo ratote. Bajar los splits me tomó aproximadamente 1 o 2 meses (tomando en cuenta que soy 0 flexible). Es cuestión de ser persistente y constante. no te desesperes y mucha suerte!

[Orfaelia]

i love this vid, because, she really takes time to show us, not just showing the full split and gone just like that..thx~

[mmelodicmourn]

Hola, de que parte de mexico eres???? en que gimnasio practicas???? lo que passa es que me cuesta encontrar uno, soy de gdl ;)

[gymgirl84mex]

@mmelodicmourn Hola!!! Soy del DF pero originaria del DF jeje pues yo estuve en GDL en varios gym. Está el Gyma, el Ollin, el StarGym, el de Brenda Magaña... no sé cuáles más haya ahora. Espero te sirva de algo!!!! Suerte!

[luv2flip48]

@gymgirl84mex alright.... u dont have to go through all that for one split! split is part of a warm up

[gymgirl84mex]

@luv2flip48 i know, but as the title says "splits warm-up".

It's intended for persons that are about to ONLY do splits lol

[Yairechantal]

Are u latin?? WHy ur speaking..im latin im from THe Dominican Republic ...Gu VId...

[gymgirl84mex]

@Yairechantal sí, soy de México

[jhasanel]

@gymgirl84mex -hi i really appreciate your flexibility..,,i've dream to be that flexibily but i dont know how...

now,,i already learn to do left-leg split for about a week,but my left-leg is still aching i dont know why..,then every time i do the split my left leg gets hurt..,,any idea what happening to my leg or any advise you could give.....

pls..,,i really need your advise..,,thank you/.//

[gymgirl84mex]

@jhasanel OK first of all, how long do you stretch? How many times a week? Do you stretch only your left leg? How old r u? Have u ever stretch before?

[jhasanel]

@gymgirl84mex think i stretch for almost 10-15 mins, i do it thrice a week,,i think that i stretch more on my left leg,,well im 13 years old..,,and as remember i've been doing stretching years ago...

[julzieluvme]

@jhasanel NO. it's not how much you stretch. it means that your muscles aren't used to it. this happened to me the first time i started. but then after a while of doing it, your leg gets better.

[jhasanel]

@julzieluvme okey thanks for your advice

[Pinkkrainbow]

You shouldnt bounce in the lunge,,, muscles are like an elastic band, if you bounce them they break.

A tip for the future!

[M1997MichaelJackson]

auwwww

[Avinash7261]

NIce video thanks for posting .... excellent for personal training

[prinnybaal1990]

This girl is strong and fit!!! I wish i have a gf with a physique like hers

[gymgirl84mex]

@prinnybaal1990 THANKS!!!!!!

[prinnybaal1990]

@gymgirl84mex actually i was in chinese dance and was taught to stretch with legs bouncing up and down to loose my flexibility vein or whatever u call it. But after working out in the gym for years, someone told me that if I bounce up and down like what you did at 2:21, My muscle would become stiffer and flexibility level would drop. What are your views?? btw your hot hehe

[gymgirl84mex]

@prinnybaal1990 thanks! I still don't know for sure, but I was told (as a little gymnast) to bounce while stretching. And I got used to it. Then many people started to comment that it's bad to bounce (I guess if you're not use to it, u can really get hurt). But it seems pretty logic what you say. You CAN lose your flexibility by bounce because the reflex of the muscle is to get tight and relax so you're working your muscles instead of your flexibility. U have to let the gravity do her thing lol

[prinnybaal1990]

@gymgirl84mex Thnx alot. I guess it's best to stick to the gravity way! In case people do get injured

[SpinningAngel]

@gymgirl84mex Bouncing is not recommended because you can increase your chances of tearing a muscle. Just holding the stretch isn't better or worse as a stretch, its simply less risky.

[ijaynaandshawn]

@prinnybaal1990 hey how long does it taketo stretch out good....im no where near the floor......i wanna do this soo bad...

[prinnybaal1990]

@ijaynaandshawn I am not that girl in the video lol. but if you train hard it wont take long. a few months but its important not to injure yourself while doing stretching exercise. start by simple flexibility workout and not by trying to split at first. stretch and focus one leg at a time and then make your way towards both legs when your gotten better

[GymnastixFreaks]

@prinnybaal1990 Great Advice :)

[GymnastixFreaks]

@ijaynaandshawn me tooo !

[HIMnHER666]

@prinnybaal1990 lol. I wish I had her physique!

[otakugirl5941]

When you first do the splits, does it hurt? I've been stretching everyday for two months. But when I get in the positions and start moving my legs it hurts. Will the pain go away if I just push down and get it over with?

[gymgirl84mex]

@otakugirl5941 well... it always hurts lol when u reach your maximum split without hurting, you can go even far and it will hurt again.

But once you reach your maximum PAIN, and stay there, in my experience, my legs start to numb and then get used to the pain lol

[gymgirl84mex]

@rehunt234 of course you can have better chances if you start!!!! I recommend you to start stretching because there is always a short period (after starting stretching) that you become less flexible than before starting!!!! so start right now and don't panic if that happens. Stretch every day!!!!! Rest Sundays. Don't force too much in the beginning. Start by stretching 20-30 minutes then each week add 10 minutes more. Good luck!!!

[funnymaple123]

The second warm up really works out the leg (c:

[myFriends4eva]

im all the way down on my split but it really still hurts

[EstefanyR7]

i feel like my crotch is gonna break

[penguinluvaxoxo]

So as long as someone does the streches they will be able to do a split????

And also should u hold the lunges for a couple seconds?

[keeutiee]

i got in some dance classes and they started yesterday but they told us that we have to do the split for one of our performances im one of the oldest girls and i cant do it and we only have two weeks for our performance and i cant do it im kinda worrieed like how long would it take me to be able to do it?

[gymgirl84mex]

@keeutiee wow!!! So you're in a hurry!!!!! OK, this is going to require a lot work and you'll be most likely in pain :S

I don't know how far you go in your splits, but if you're almost there, you'll have to do your splits first with your front leg on a higher surface and you have to force yourself to go all the way down to the floor.

[gymgirl84mex]

@keeutiee After several repetitions (and changing splits) you have to put your back knee (in split position) on a higher surface and do the same thing. The second week do your splits with both front and back leg in higher surfaces (around 8in each) and force yourself to go down to the floor. If you get your splits this way, it'll be a piece of cake when you try them just on the floor!!! Good luck!!!

[mrkayles1]

when i do splits my right leg at the bottom hurtz y is that?

[gymgirl84mex]

@mrkayles1 because you're stretching it.

completely normal.

[mrkayles1]

@gymgirl84mex but i the morning it hurtz??

[gymgirl84mex]

@mrkayles1 I didn't get that last thing. You say in the morning hurts? In my experience, when I stretch in the morning it hurts more. But maybe that's just me.

[SuperLovebug66]

It is different 4 all people. Some peoples hips are made different. Like It took me a few months 4 my right split. But my middle I am still and no pogress showing =(

[gymgirl84mex]

@SuperLovebug66 I know!!!!! 5 years of gymnastics and can't get my middle split!!!! I don't think I can ever go all the way down because of my hips...

[XxTorquayGymnastxX]

hi i can do my right leg split but i am having alot of trouble doing my left i dont know y my back leg/right leg bends and slightly moves out to 1 side making my hips turn slightly to my right is there any way i could stop this from happening because i need it for my level 2 (british proficenciy awards ) i am only a level 4 at the mo but i will start lose my flexability soon so i want to get them out the way plz reply back thanx but this is a very gd video it helped me get my right split lol xx

[gymgirl84mex]

@XxTorquayGymnastxX Hello!!!! I would recommend to do your split with the help of your bed and a table as tall as your bed. Do your split and grab the bed with one hand and the table with the other hand in order to square your hips. Don't do your full split. Only do it until your hips start to turn and then use the help of your bed and table. Go everyday a little bit further down until you get your split fully square. Good luck!

[iamaprinces1990]

soo cool

[myFriends4eva]

thanks i did it 8 times a day lol

[SarahS45261]

hi i tried all sorts of streches for about a month but i failed i mite have done them wronge. Any tip for me. Thanx for the vid anyways

[gymgirl84mex]

@SarahS45261 I don't know if you have been doing the exercises good, but you need to stretch EVERYDAY with 1 or 2 days of resting (maybe just rest on Sundays).

I really hope you can achieve your goal!!! Good luck!!!

[nhusean]

Thanks for making this great video! But, I am wondering. For a BEGINNER just starting to stretch, how long (on average) do you think it will take to achieve the splits? 6 months, 12 months or longer..? I realize this varies and everyone is different, just hoping you can give an estimate, please. Thank you.

[gymgirl84mex]

@nhusean Well, as you said, it depends on your body complexion and flexibility. But it can take you from 2 months up to 12 months. For example, I've never been able to do a middle split!!!!! And I've been doing gymnastics for a long time lol. But I got my right split like in 2 months. GOOD LUCK!!!

[nhusean]

Thanks for making this video! I am wondering though, for a person who is just beginning to stretch, how long do you think I will have to stretch to achieve the splits? On average - 6 months, a year, longer?

[plkkhna]

when i open my second i am not able to sit on my sit bones. what can i do?

[gymgirl84mex]

@plkkhna I think I didn't get that... but I think you should square your hips

[FlyNoLieAhmed]

Nice video!

In 2:54 how do you get your bent leg's whole foot on the ground?

because when I do this stretch my foot is a bit lifted off the ground

[gymgirl84mex]

@FlyNoLieAhmed

IT's kind of a balance matter.

Your hip is almost on the ground, but your weight has to be in front.

If you still can't, try to twist a little bit your leg bent foot to the outside.

Hope you get there!

[FlyNoLieAhmed]

@gymgirl84mex Thank you

[shannonandmackenzie1]

thanks it really helped!!!!!! :)

[lazycow961]

i cant do that last half inch withot hurting my self plzz help

[lazycow961]

cant get that last half inch plz help thx xx

[lazycow961]

omg im less than half an inch off the ground now !!!!!!!!!!!!! (right side split) whooo thx 4 the vid has really helped

[gymgirl84mex]

@lazycow961 That's awesome!!!!!!!! I'm glad I could help you!!!!

[estrada319]

I like this video She actually takes her time to actually show show you how is done. Now its time to go practice. THaNX

[gymgirl84mex]

@estrada319 Thanks!

[sexymarieg]

this looks way easier than how my last gymnastic teachers were teaching us

thanks

[superbelly11]

i can do left and right split and i can nearly do the side one :D

[gusztimester]

nice body!

[gymgirl84mex]

NICE!!!!!! WTG!!!!

[Emmly33]

I realy practice my splits every day, but when i do my side split, my back leg is always turning outside and my knee is looking to the front and not to the floor? I'm a dancer, so i realy want to learn my split. Can you please help me?

Thank you :)

[4fliali]

@EMMLY33 after you have watched this video click on Want Great Splits? (Gymnastics stretches to improve flex) it helped me do my splits x

[Emmly33]

Thanks! ;) i'm gonna try it, and let you know if it helps :D x

[edwardsgirl18]

ive been stretching for splits for a year now and i do lunges and a lot of other stetches and i still cant do them someone please help!

[davies112]

its important not to have your knee over your foot or you could get hurt

[MadStaff001]

my dance teacher told us that its really bad for your muscles if you bounce like that, everyone probably does it I'm just letting you know so that your careful!

[gymgirl84mex]

thanks! That's been a topic of discussion lol

But yeah, it's not a "hard" bounce, it's just a slight bounce lol but yeah, it's bad if you're not used to

[addictedtomadonna101]

if i was to do this every day right after i have a 15 min long hot bath how long do you think it would take me to do a full split ???

[gymgirl84mex]

I really don't know if that even helps in any way.

But I do know for sure that being in water (specially hot water) looses your muscles and ligaments as well. So you could experiment a few weeks and let us know your results, maybe you could help others that have the same problem. Thanks for sharing!

[kitten2897]

i have hard wood floor, i think it might be more comfortable to stretch on carpet, But i dont have ANY carpet in my house.

[gymgirl84mex]

You could put some towels on the floor or a blanket.

[ethopu]

i love do my splits

[W4luigi]

nice ass babe!

[yury123194]

yes i REALLY want to learn how to do a split and i bet this works but i am not as flexile as u.. wat should i do?

[gymgirl84mex]

lol I really am not flexible! Every coach tells me that I look like a standing rock when I'm doing my splits lol

I have to work twice or more than anyone else in order to be "flexible" lol but u can do it. Just relax your muscles and let the gravity do its work lol

[cOoKiEzLuV101]

i have been trying this for a month and still cant do the splits!! Help PLZ!!

[isaloveswes]

this is good!!!!!!!

[Cooplchick67]

Thank you!!! I am taking a break today. I gave myself a rug burn haha

[Cooplchick67]

I have poor balance. And I am trying these stretches and so far they are helping me out. My muscles feel more stretchy.

[gymgirl84mex]

Keep up the good job!!!! In no time you'll be more flexible!!!! I really hope they help you!

[Cooplchick67]

It's funny because I forgot the back leg stretch and I have been practicing. And I gave myself a rug burn. I mean it's not really funny. But I think I am pushing myself too hard. I want all three splits. But I am flat footed etcc.

[hatenuandme]

thank you so much!! the only thing was that i was taught not to bounce, but if thats the way you where taught, than i wont go against your coachs teaching! thanks so much though you truely did help me out! 5 satrs!!

[maddiesophresh]

THANK YU SO EFFIN MUCH!!!!!

this really helps !!!

[gymgirl84mex]

lol ur welcome!!!!

[guinaepig1]

really needed warm up help thx!!!!

[Nabila37]

Este ha sido el; mejor video sobre como hacer el split que yo haya visto. Muchas gracias.

[gymgirl84mex]

muchas gracias a tí por tu comentario!!!!!! Espero te sirva mucho.

[1998232v6]

schlindal, was right she is strong lol. Not quite as big as mine...but I'm a acrobatic martial artist and retired male gymnast ; )

[gymgirl84mex]

hahaha I really should be scared if they're bigger than a male gymnast lol

[schlindal]

Jesus, her triceps are almost as big as mine and I'm a guy. What do they do to you gymnasts? lol

[gymgirl84mex]

hahaha that's funny!!! It's not the first time I hear that lol I'm sure every gymnast hears that once in a while

But u should see me know lol!!!! I think they're bigger hahaha but that's just the way gymnasts are now lol you should see the NCAA gymnastics!!!!!!

[HAMILTOM1]

uuuuuu q bien

[13oshina]

thank you for the splits warm up now i can do splits better.

[Pernille9812]

Thank you a,LOT! I do this every day (:

And i had helped a lot! :D

[gymgirl84mex]

Thanks!!! I'm glad it's working!!!!

[Desehesed]

Wow! This is fantastic :) I did this warm up everyday + went to a dance class 5 days a week and I got my splits in 6 weeks!!! This is amazing :)

[morenarieta]

Genial chica deportista !!Muy practico y util tu video.. De todo que he visto del mismo tipo en el You Tube creo que eso es el mas conveniente, el mejor para mi..Bravo!

[gymgirl84mex]

Muchas gracias!!!!!

[dracrow12]

wow good way to boner me..

[LYCAT6692]

really usefull!!!5stars!

[gymgirl84mex]

Thank you!!!!

[TombRaider170]

i like your accent!

[DianaVickersrockz]

the best way to warm up is run for 10 mins instead of doin this inoee i do the splits and im a cheerleader

[lilcutayypie]

well thats true, but you should also stretch or youll be sore. xD

[armagibson]

i trust you man

but this video was useful too

after few minutes running and warm up

[liserliserliser]

it looks like cheeleaders do them worse ;)

[peanutbuttercup992]

your right the best way to warm up is to run but the best way to get flexable is to stretch i do the splits and im a dancer

[jhanstorres]

wow... excelente thanks mom!

[angielurvzsweets]

I CANT DO IT :'( great video tho :D x

[tinymavy]

you should also hold each position for 30 seconds.

[yastata]

very good video.

agora posso fazer abertura no ballet.

[gwill1992]

omg thanx ur awsome

[HEYDOP]

thank youuuu i made it :) thxxx alottt:))

[MARTINBENITO]

nice ass..

[angielurvzsweets]

ok............................­lol ;)

[MARTINBENITO]

2:13 here you are...

[juicybomb00]

Whos talking?? Cause the girl who was streching was not moving her lips! lol

[gymgirl84mex]

lol I'm talking, I edited the video lol

[rasilicious]

i cantt do the splitsd i need someone in real life with me to help me,,i have a talent show adution tomorrow

[ChildofGodinHeaven]

this helped me so much now i can do one of the splits.

THANK YOU!!!!!

[elmucaro177]

hola corazon tus videos son muy buenos ahora , los uso para calentar y estirar mis piernas

[gymgirl84mex]

Gracias!

[happysmilie856]

ur welcome but itz the truth how do u do it to get so flexible! how much did it take u to learn how to learn! ??

becuz im in dance not in gymnatics but i like it and i learn can u give me any tips???????????

[happysmilie856]

ur an awsome teacher and a great gymnast

[gymgirl84mex]

Thanks! ;)

[gabbygdl]

thanks for the tips hunny! gracias mil bella!

[nickjonasrocks123456]

thats a lot of times!!

[xGymnasticsGirl4Ever]

thanks great warm ups maybe now i can do the splits the whole way down

[madlynda]

this is soo great, thank you so much, xx

[CrystalSun88]

I can do the splits now! I used these excercises and the helped! :)

[FabulousChick105]

i tried this alot but i can't seem to get it its hard i need proffesional help

[gymgirl84mex]

This is just a warm up. You need to look videos that actually give you tips to perfect your splits

[Siisapin]

amei o exercicio

[PenguinPotato]

erm.. i cn nearly split and of coursei cn do center ones now hw cn i improve more

[juiceTE]

wow i bet u cood do that all day..i tryin out 4 cheer saturday but i cant do the splits yet. :P

[gymgirl84mex]

hahaha something like that.

Don't worry! You'll do great saturday. Don't stretch too much or else you're gonna be sore and less flexible!

Good luck!

[GYMNASTICSGIRL1232]

how long does it take to learn the left splits?

xo'

[AcHcLcCb]

It Took Me 6 days !

[GYMNASTICSGIRL1232]

Ok Kcoool Thats For Letting Me Know :)

im about 5 cm aaway from the floor in the left and right splits :O

x

[Tkeyah5]

perfect how long does it take like around 2 weeks to learn how to do it with all the excersises?

[madda0726]

bouncing like you do in the beginnning is REALLY bad for your muscles. you could easily strain your legs by bouncing. it is better to go as deep as you can into a stretch and hold it.

[AmethystKitsune]

i was practicing earlier and my brother was annoying the crap outta me cause he kept saying that... i knew he was right though. i can already do a split anyway. but that is true...

[pinkfossygal]

i am nearly there but my back leg keeps bending can any1 help me

[thismuststillbeavail]

Thanks for the info! I'll try these exercises before working out.

[weirdkiddo142]

Does it hurt in the beginning?? What if you have never done the splits but have stretched..not professionally but ...some times ..and yeah...what would you reccomend

[gymgirl84mex]

If you have stretched before, you shouldn't have problems BUT maybe your body is not used to do some of these exercises so probably you shouldn't go very far so you won't get hurt. That's my opinion.

[weirdkiddo142]

I wish you could help me personally because i feel lost ...and ...i don't have any experience with stretching even..i just stretch with what i believe stretching is and i get frustrated that i dont even know what i'm supposed to do to do the splits but thank you for your help and yeah your english is really good as well as your instructions

[weirdkiddo142]

Tu ingles se te entiende bien bien bien pero bienisisimo : )  Excellent job :D tu si lo explicas bien ...otros videos no

[gymgirl84mex]

jajaja gracias!!!

[pocket2345]

I got a boner..

[lolstr89]

so if i do thoes warm ups, i can do a split, just like that

[gymgirl84mex]

hahaha I wish it was THAT easy.

This is just a warm up so you don't get hurt whenever you stretch.

[SunshineSaraRocks]

how many times or hours a day do you have to do this?