How I Learned The Full Splits In 30 Days
ฝัง
- เผยแพร่เมื่อ 19 ต.ค. 2024
- I have never been flexible. Inspired by Logan Paul and taught by Jujimufu, I wanted to see what would happen if I stretched every single day for 30 days. Learning the front splits was NOT EASY but I'm grateful for the experience. This is the journey of how I learned the front splits in 30 days.
INSTAGRAM: / ben.polson
Learn more about me: beacons.ai/ben...
Jujimufu Channel: / trickstutorials
Logan Channel: / @loganpaulvlogs
Would be so cool if you scrolled back up and smashed the like button! Love you
I think you're about to get some algorithm gainzzzz
What will you learn next to share?
Did you notice health benefits from doing this?
@@superduty4556 iiiii899
Lol when i was a white belt i felt doms too😂😂 when i go to school my arms delts feel like theyre going to dislocate
Warmup:
Leg Swings
Active Stretching:
Hold one minute each side
Repeat 5-10 times
Saving for future reference lol
Thank you! :)
@@julaka897 is it 15-20 mins each leg??
@@mp-xz2um 15-20mins session, meaning switch legs every 1mn for 15mns
@@julaka897 thanks so much man!!
Thankyou for this !
Came for splits, left with life motivation.
Hahah amazing!
Ben is super
I swear I feel more motivated. Thank you, Ben!
Same!!!! This guy is amazing! I subscribed!
Kudos to you Ben.
"Doing things is easy, thinking about them is hard" - some monk somewhere
trueeeee
"Killing someone is easy, disposing the dead body is hard" - some random person on the internet
@@disyali depends how many pigs you own I guess
@@afailable or depends on your mood...if you feel lazy then leave the dead body :D
i read monk as monke
I'm a 60 year old lady and I would just like to tell you young man this video struck inspiration. Because of your uplifting words you encouraged me to do the splits. It took me 83 days but I did it. I would like to tell you lot to never give up and chase your dreams. You kids keep me young
Hey that is amazing to hear! So proud of you :)
That's incredible💚 awesome work!!!!
I`m a 40 year old woman and try to make split last 3 weeks. Thank you, you give me a hope. :)
Thats so cool nice job ❤
Amazing!! 💪😁
So happy that he did not cling to showing a perfect pose on day 30. He kept it real, so real. Loved it
Yess for sure! Ben is awesome
adise from the title anyway
“I used a bench and table to keep myself stable - ooh that rhymes.” 😁
I see what you did there abel
He was a poet and didn't even know it
I think it goes further: tried to have kids but found was unable
I'll use a cable, if I am able.
@@MonkeyMagick If I *were* able.
Y’all I’m not gonna lie, it’s amazing that he achieved flexibility this quickly with the way he was stretching but please don’t do this. I’m very amazed he didn’t get injured. I tell my students all the time always do stretches that lead up to your splits before actually doing them. And NEVER bounce in your splits if you have little to no flexibility to start out with. You run the risk of ripping your hamstrings.
He might do a warm up just before recording the quick split?
@@MUSIC483 that’s what I was thinking at first but he said in the video that he went strait into it
@@Kayallday__ ohh I think I missed that part
@@Kayallday__ now that was stupid
Of him.
You don't need a warmup to do the splits, it's called cold flexibility yes warming up the tissue allows further range of motion. Best way to achieve increased flexibility is doing it with weight e.g. Empahsied eccentric training
Way to go. I taught myself as a kid at school. Fast forward to today, now I'm a grandmother who can still do the splits 😄
That's amazing! You are an inspiration
that is gangster lol
gangsta
Not gonna lie, it would be awesome to train the splits with a grandmother
Now I'm here, at 1:37 am, trying to do a front split in my room while everyone sleeps.
I’m about to get out of bed to try lmaoooo
Same
1:47 for me
Oh my gosh, I literally saw ur comment at 1:36am
2:54 and trying
Have been doing this routine for a month now and even though I am yet to achieve a full splits, I am through 70 percent... Have been trying splits since long and this is the only video that helped me physically as well as mentally...
YAY! so awesome to hear that. stay motivated, you are doing so well. Do it for future you!
How about now?
@@qkarling2256 while I did not achieve the full side splits, I was through 90%… I was inconsistent with the practise cuz had a lot of other engagements… but I was and still am on yoga practise the whole time which helped me with achieving further flexibility… even though I have not practised the splits since long, yet you do have muscle memory and you can always pick up where you left when you want to start again… so I would still say this video is beneficial… Hope that helped!.😊
sounds great! I am beginning with just now. Would u mind sharing how much time u spent warming up and then on actually doing the front split?
DON'T LET YOUR FEELINGS DICTATE YOUR ACTIONS, LET YOUR ACTIONS DICTATE YOUR FEELINGS
th-cam.com/video/8R0imIuKVJ0/w-d-xo.html
Amen🙏🙏
Just found your channel and I'm obsessed!
Hey thanks Devin! I appreciate you stopping by 😄 Glad I could entertain you
Incredible
Try mo sir wil
Kuya will penge 5k
Great channel btw....
@@kruger6253 $5k
kuya wil penge ayuda
I learned to do the split last spring in quarantine (wtf, it's been so long since corona started). I was never that flexible so I was really proud of myself for doing this! Although I don't recommend just "sitting" on the split to anyone though. Not only is it quite painful, but it is also not the best or safest method. I used different stretching techniques for all the different leg muscles and then did some PNF at the end of each session in order to accomplish the splits.
Oh this is motivating. What would you recommend instead of just sitting in a split ? What stretching techniques did you use instead?
Great video!! In my case, that 30 day progress took me almost 10 months, my advice, never give up, no matter how stiff you think you are, with the correct training you will get the results you're looking for.
That's some really good advice! Never give up 💯
@@johannes01 You've been on the Browney channel! I can't believe I randomly found you here too!
This makes so much sense for everything in life.
What if he secretly could do the splits all along and just acted stiff for the first part of the month?
I ALSO JUST THOUGHT ABOUT THIS HAHAHAHA
I was thinking the exact same thing xD
This is most definitely the answer. Alot of body transformation do this. They say they did it in 1 year naturally, when it took them 2 years with gear. Videos with incredible transformation get lots of views. Ben Polson is most definitely lying. Anyone who stretches will tell you it may take several months to a year to achieve the splits. With how inflexible Lying Ben Polson started from, it most definitely would take more than 30 days. Just 1 inch per week lower is solid progress.
@@Ben-kp1dh Yeah, kinda cringe how he makes it seem like you can get a split in 30 days.
@@Ben-kp1dh you don’t think it’s true? I will be testing it myself. I’m fit and 26 years old paramedic in Canada. I’ll be starting the stretching and I am around where he started (probably a bit worse) I’ll take pics when I start and after 30 days. I don’t have the equipment or skills to blog like him but I will test this theory with diligence.
I did taekwondo for almost 20 years. In one time of my life, I began to strech in 30 mins sessions 3 times a week. Stretching front split, lateral split and butterfly position. I improved during a month, but I never reached his depth. According to my trainers, I had to be content with what I had achieved, but if after so many years training flex and a month intensively, I had to admit that genetics is all in the equation. Since I am currently uneployed, I will do this routine, just because I am bored and because I just want a reminder every ten years that stretching is painful but somehow rewearding. Wish me luck!
I suppose you need much more time to stretch and a good teacher to correct you. Then you will do the split 😀
Do it like in yin yoga. Long time, i mean... Go longer than 30 minutes. It has to work
Keep us posted and good luck. Go get 'em!
I used to do taekwon-do too, and there's a bit of a trick to the middle splits that they don't really tell you, going straight out to the sides is actually anatomically impossible for a surprising amount of people, you have to angle your pelvis forward so the front of your pelvis is nearly facing the ground. Have a look at some people doing it when you can, nearly everyone does it that way.
th-cam.com/video/LfEOdVgkOP0/w-d-xo.html this video makes the split clear why most people better not go to the max
Superb video bro! Just what i was looking for. Love how you documented your journey whilst portraying it in a humerous yet crisp manner. Kudos👍
I appreciate it man!
My man right here👋
Good to see you here big dawg
Guys i have been stretching since last December and today I finally made it im so proud of myself
amazing work!! Proud of you
What was your journey like and do you get the PNF part.
How long did it take bro?
@@TaehunSeong. Idk at 40-50 days I was at the same level as him. And then I went full down after 90 days
day 1 just started. fingers crossed!
how is it?
Good luck
Hows it going??
Me too!!😀
@@thatslife2769 ughhh.... getting there, man, don't feel my thighs, can't walk properly, but getting there... :)
I really liked the two qoutes in your video so much so that i actually started to make myself a qoute book to get motivated and happy if I'm getting in that spiral of negative thinking - Thank you so much!
"Don't try to perfect a habit - You haven't even started" ~ 1:53
"Don't let your feelings dictate your actions - Let your actions dictate your feelings" ~ 5:58
Accidentally clicked it. Didn’t think I was going to watch this whole thing. Glad I did. This was hella encouraging!
Man this video quality is insane compared to his sub count, give this man his worth ✊
I know!! From the quality of editing and the sense of humor I thought he was a seasoned master of youtube with millions of views!!
th-cam.com/video/8R0imIuKVJ0/w-d-xo.html
Agreed! I subbed
Your humor is on point! I love it! It's rare finding TH-cam videos that are funny AND motivational at the same time AND is without all the cringy, regular TH-cam nastyness.
Big thumbs up! You've earned my subscription 👍🏻
Still havent learned how to do splits but i have no regrets coming accross this video
So Im 14 days in...feeling great! Am about where you were on day 22. Can’t believe in that last week you got so much movement. Hoping I can do the same! I’m the least flexible person ever and your video is 100% the reason 1. I’m doing it finally after wanting to do the splits my whole life and 2. The reason I haven’t given up yet. I swear I’ve watched this masterpiece of a video at least 15 times for the constant motivation. I’m really hoping you make an updated video on how your splits are now, 👍🏼 thanks for the amazing content and motivation!!
So awesome to hear Taylor! Thanks for the update and the kind words!
I've never felt such a necessity for being able to do a complete Split.
👌🏼😃
great humor and editing, and quality content! Thanks!
Loved the lady rolling her back in the background hahaha
Yoir journey is so relatable, I have been trying to get to the front splits since quarentine too! I also love your story telling! New subscriber :)
I lost my ability to do front splits sadly
"Consistency is the key!"
This is the rule for getting good at anything in life.
Finally someone who showed up a truly motivating journey☺️👍, instead of just a 12 yr old gymnast showing how to do splits.
Here starting my journey since 6am. Always wanted to do the splits. Lets see if my body holds up. Motivated with goals. I used to stretch for hours a day. Definitely gotten lazy
You got this bro!! The time is now.
Thank you so much. I am now stretching everywhere
How is it going?
How'd it go?
How was your stretch journey? I don’t even wanna start mine lol
wait HOW THE HELL do you only have 7.93k subscribers. this video is super funny and high quality. You should have at least a million subs 👏
haha thats very sweet of you! I'm working on it :)
Wow I just noticed that, thought I was watching a video from a very popular TH-camr
As of right now it’s marked as 13K.
Together we can fix this.
Check my TH-cam channel
4:24 To do list: "Speling class" 😁
Hahaaa at least someone noticed it
And also buy a white board 😁
@@BenEcho change 1000 subs to 1000000
I’ve been doing stretches and split practices consistently for four years now and still got ways to go. Everyone’s body is different and doesn’t progress this fast. Be easy on your body everyone ❤
loved this dude. Really motivating and beautifully edited together. Keep smashing it.
Yo thanks Javier I really appreciate that man!
Earned my sub. Congrats on almost 5k!
Lol never subscribed someone so fast, Kudos to the quality, information, editing and motivation 🔥🙏🏻
4:27 bruh this guy has won ninja warrior and the splits is his life long goal
Wut???
@@Phoenix-qp4fz yep
Great motivational video!!
To reduce the pain when sinking lower into the stretch. When you're getting ready to push inhale and when pushing down exhale. With each breath try to relax your body while sinking in with your body weight. Breathing is a good practice while stretching and exercising :))
Hey, thanks for the info!
I already had my splits long before finding this video, but around the 6 minute mile you said 'Allow your actions to dictate your feelings and not let your feelings dictate your actions.' I love that. Great advice!
Thanks . I got more than what I was looking for from this video. And you have a cool personality so that’s enjoyable too . 👍🏽
Came from r/flexibility, well done
Same here
Me too! Fantastic video, well researched and looks simple/effective, gonna get started on this method!
Thanks Flexibility crew!
@@Watchamocalit Good luck with your journey!
Juji is an absolute beast... I've known about him for ages it's awesome to see someone reference him in a random video I stumbled across
I love the attitude, realness, practicality and "well put together-ness" of this video! Thanks!
I appreciate that!
I made a New Year’s resolution this year to learn Scottish Gaelic and achieve a full split. The language part kinda fell through because I had to dedicate more of my time to another language I had to learn for work. Up until today, was I reminded more firmly that I wanted to achieve the splits before the end of the year. Your video appeared in my recommended feed despite my not searching for a single video on how to get the splits! I wanted to thank you for posting this video and showing me and countless others this goal is achievable! As a man,as an amateur, and not having to undergo any horrendous rigorous training at the same time! Thank you, thank you, thank you.
Eyyy im so happy i could help you, thanks for leaving a comment and i hope your journey goes well. Its more about mindset and consistency, sitting in the stretch is the easy part. you got it!
In the early 90s everybody tried to learn the split because of Van Damme. I used to practice it in a sandbox as a kid and got really close but gave up when I no longer saw progress.
Who is here after he won Ninja warrior
Congratulation Champ you deserved it.
I WANNA be flexible again after 5 years of hip arthritis. Now my side leg splits is zero but front one is perfect!
Time for change!!!
a vid like this for sitting in full squat position would be AWESOME
Helpful, educational, funny (like, laugh-out-loud!), motivating AND keeping it real all at the same time ... superstar material!!
someone: what you do in 2020?
me: dodged rona, turned 40 and learnt how to do splits off a guy on youtubes... tf.
Pretty impressive I gotta say!
😂 I love how you just left your shoes I’m gonna try this ive always wanted to do the splits
I'm starting with this in February, January is about getting discipline first again
Great video! Love your tips and drills!
Soooo motivating Ben, not just for the splits as I realised at the end! Thank you 😄
Yess such an motivating video!
yea fun video and good editing skills
Woo I appreciate it!
Took me 2 months to touch the ground and 1 year to fully feel comfortable doing it
It's been one year since I started flexibility training and I'm still not very comfortable with the front splits, especially for the right side - my "bad" side.
I have been doing this routine (w/ slight variation) for 29 days straight (averaging ~20min/sessions). The results have been good. I am not at full splits just yet - might need 1-2 more months. My flexibility at the start was decent (I had been doing casual yoga for a while). I measured the distance between my front and back foot a week and after three weeks I was able to increase that by more than a 12". I will provide another update in a months time or earlier if splits are achieved by then.
You do them?
Very motivating video! Thanks for the tips!
What a well placed call to action
You had me at the shopping cart split. Haha, so extra yet so necessary.
Also love your editing styøe! Very engaging. Taking notes as a new TH-camr :D
Thanks Lydia!!
@@BenEcho I'm trying that tip from the muju guy today, I'm already really close so maybe today my crotch will get some floor action 😁😁
watching this so I can finally do the wap dance
Hahahahaa yess!!
Same..
...
@@jakehammer1107 ur names jake aren’t u a man ?
@@jakehammer1107 lmao
Anyone else just trying to get flexible enough to be able to do high round house kicks?
Im with you mate
Yeah it will be my second stage goal
Loved this video! Informative, hysterical and paced well! Love your sense of humor!
superb editing and content as well , you made it look so fun, thank you
Loved this I always see stretching videos where people are already so much farther than where I am! so this definitely made me feel motivated about being able to actually do it in 30 days!
Have you tried it? If yes how did it go?
I'm doing this, wish me luck! (Btw totally agree with the notion of "keep it simple" thinking to much ruins your motivation)
You got this!
@@Eric_from_Kansas Been on and off, have def became MUCH more flexible since writing this comment but still have ways to go before I'm down in a full splits. Your reply actually reminded me, will start going back and trying to get it down again! So thank you^^
@@Eric_from_Kansas Ey, if you keep me posted to big bro, let's get this!^^
This was really entertaining, made me laugh a lot because reminds me of me 🤣
I’ve started my goal last week to learn the splits by Christmas. Wish me luck! 🤪 it’s been painful lol
I started over a month ago and I'm still not perfect. I did it but I think I can do it better.
@@gali1009 well done 👏🏽 I don’t feel like I was doing very well today but I believe that I can do better tomorrow. The tricky part is to not give up . I’m not too far from the floor 😊
@@elisabetecalhe7306 Hows it going so far?? Started today and my goal is New Years/early January
@@diane2520 all good thanks but having a few changes at home like had family staying for a week and work so that interferes with life goals sometimes. I am continuing anyway but I’ve find it quite difficult to learn the slits I’m 4 inches far from the floor tho but it’s like I can’t get any further 😅😂
@@diane2520 hope that we can make it ! Keep me informed 😊 good luck 😉 thanks
You are an AMAZING story teller and so inspiring! Getting in my splits now! 💜
Yay! Thank you!
This is by far the most entertaining and motivating and helpful vid on learning how to do the splits. Thank u
Glad you enjoyed it!
Why didn’t this video came earlier in the recomendation? 😭😭
He has won the competition i am proud of the man
Awesome video! I hope to complete this challenge myself!
Please give it a go Natasha!
this is already one of the best fitness channels. Glad I found something great today!
Welcome aboard!
This shit was hilarious!! 😂 good editing..the shoe left behind at the end had me dying!!!
This gives off a real "sixpack shortcut" vibe.
I have to admit, I've never wanted to do a split, but this video was so motivational. The advice was sound. Do I want to do splits on a tree now? No, no, no. But will I do my workout for the next 30 days to see what I can achieve with 30 days of consistency? Yes, yes I will. 🙂👍
For me, only five days I begin to see big results, that's amazing 😊
It's not difficult as I was thinking
Thank you 👍
What about now?
@@prettyprincessfaria7681 I don't know what to say but I had a problem of interior pelvic tilt that why I took a lot of time to fix it and also I wasn't training all days, but now I near to complete it, only 20cm.
So if you haven't any problems you can do it less than one month.
Please don't compare you with me because everyone has their own flexibility
@@hamzaba6872 Ooo.......take care
@@hamzaba6872 And I wish that you can complete it soon
@@prettyprincessfaria7681 tnx 👍
such a cool guidance :-D Thanks ! And all the best to your channel!
I will finally work on this as well. Thank you for the motivation.
Jeeeeez how’s the quality on this one! And omg that shoe bit 😂😂
Great vid, I do have one question though:
You said you would switch your leg at each minute at the beginning of the video, but when incorporating PNF you said at the minute mark you would do an active stretch for 10s and then deepen the stretch. Would you then switch sides or stay on the same one? How did you structure your time when you added in PNF?
Great question, I didn't explain it perfectly. I would start on one leg, at around 30secs I would activate the muscles and press against the ground for 10 seconds and then hold for another 20 until 1 minute is up. Then switch legs and repeat. it may take me 5-10 seconds to switch legs but thats ok.
@@BenEcho That's exactly what I wanted to know, thanks for the detailed reply!
2days tried splitting n gonna try to do split till 28 more days n c the result and b back to comment about the result
Thanks for these tips. I’ll try these myself.
What a refreshing video. Loved every part of it!!
Thanks so much!
Him keeps doing splits
Every male in the internet:I feel a disturbance but I don't know what it is
Great video!
I just love challenge videos!
It's so much fun watching someone's progress and results in such a short amount of time! Just proves what's possible with some dedication and discipline!
Just finished a 30-day cycling challenge myself and it was awesome :)
Lol I got my splits a couple years ago when I started dance and it’s so fun because I can do random tricks in public
Cool video👌 I must try it. Thanks for sharing!
This is very helpful,thank you for sharing!
I’m currently doing body building and I want to start kicking higher so I need to learn how to flex my legs so tmr I will be starting this and will update every month.
Relatedly, there's scientific studies on how stretching and relatively rapid eccentric movements can induce additional sarcomeres in series (increases the number of the smallest functional contactile unit of muscle in a chain), another words make your muscle bellies longer (not just relaxed, but actually longer). I couldn't find anything suggesting full range of motion (ROM) has any internet importance for increasing the number of sarcomeres in series, but I could see how it can mimic stretching when the muscle is in the more stretched part of the ROM, ie in flys for your chest when you arms ate down this can sort of act like a stretch, furthermore if the specs have to quickly contract against the downward force (do so cadefully) this causes a friction issue in the protein sliding, I recall something about some calcium in titin temporarily binding to myosin and titin's elasticity being exceeded thus causing a specific type of damage or something like that as a trigger for addition of sarcomeres in series.
Sarcomere addition in series is a normal part of development, such as when you grow taller in your youth, and I haven't heard of any disorders of this process and I would imagine they would be severe and very noticeable from an early age, so this would probably work for almost anyone, albeit not necessarily at the same rate for everyone.
So in other words, say you have short biceps ("high insertions" even though insertions aren't what bodybuilders are actually referring to when nt hey say this), technically you could lengthen them with fast eccentric exercise and stretching (particularly holding a stretch for a while) and other such activities, although some muscles may be more difficult due to their shape, for example calves (specifically the gastrocs), while it would still be possible, aren't shaped optimally for this lengthening process, furthermore actually putting the stretch and weight load into them and getting that burn will often require more focus and mindfulness, lest you do the movement without really putting much strain on those muscle bellies and thus ins tree ad of slow lengthening, you'd see basically none.
Finally I'd just like to clarify that additional sarcomeres in series is the primary means by which you gain flexibility, while tendons play an important role, it's ultimately muscle that has greater flexibility (after all it is the contractile tissue) and which generally adapts faster. So don't expect a miracle or an overnight change, but you could lengthen muscle bellies that are rather short for aesthetics. I also recall seeing some scientific publications on decreasing sarcomeres in series with disuse although that's generally not desirable or practical from a bodybuilding standpoint or even for most people- don't worry about one or a few weeks off every few months though, there's likely more benefit than harm to that.
Ive given up on the yoga its hard as fuck.
@@Cobson_GamingYT whatever suits you, I wish you well on whatever your current or next endeavor is.
Try Anna McNulty's stretches she has a plethora of videos, this type of stretching makes me nervous because it's only one type of movement and one bounce too far and you've got two halves of a hamstring.
I will follow your advice, and come back in 30 days and tell you the result.
(I am a little flexible so I think it will take less than 30 days).
💕
.
I’m about 2 weeks into this and I’ve definitely seen improvement but I swear this last day or so I feel so stiff and my legs are so sore
Bruh how’s it going
@@Jrjejhbfh still making progress I guess but verryy slowly..
Don’t be afraid to take a couple of days off. Play it smart, as long as you come back to it!
HenZoid thats great!!
I agree with ben here, a few days or a week off is probably going to help, as long as you don't permanently stop. It may help with allowing your satellite cells to start proliferating once you get back to it to my understanding (and anecdotally seems to help).
Brought joy to watch!
You inspired me...I am starting day 1 now...Thanks mate!
1:28 I thought he was sniffing Jujiufu's boxer.
💀💀💀