12 MIN STRETCH FOR SPLITS - how to get your splits, deep stretching I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 28 ก.ย. 2024
- Ready to slide through life with a beautiful split?
Since my short „8min Stretch for Splits“ is one of my most famous stretching videos eveeerrrrr, I decided to share a longer, deeper and harder version! Because obviously it needs more than 8min of stretching to get your splits. Maybe 12? (Just kidding, we gotta do this more often :D)
Those stretches are fully targeted on hip mobility, hamstring & thigh flexibility. This is necessary to slideeee into a front or middle split.
As a bonus, we get a view on the Maldives. As usual, I made mom wake up for sunrise to film this :) you do what you gotta do. And what do we gotta do now? Stretch for our splits haha ♥︎
Who's joining this challenge? You can use #PamMakesMeSplit to share your progress with me!
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www.pam-app.de...
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▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
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1. Jack Harlow - First Class
2. Kehlani - up at night (feat. Justin Bieber)
3. Omah Lay - Attention (feat. Justin Bieber)
4. Malou - Burnout
5. Mahalia - Whatever Simon Says
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Business Contact: pamela_reif@icloud.com
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
Always blows my mind when you shoot different locations. Outdoors definitely adds an extra charm and not to mention the the colors and aesthetic value it adds. Simply doubles the pleasure of excercise. Thank you so much for this. It's an amazing one Pam! 😍😊🌞
I like the more “upbeat” music for this stretch routine! And combined with the view this may be my new favorite leg stretching routine
some advices to get ur splits faster:
- try to relax ur muscles while stretching and breathe deeply
- do a warm up before this video (e.g. a dance workout or a song workout - something that loosens ur muscles) - if u don't warm up u can really hurt ur muscles!!
- practice with different videos & not only with that one
- if ur muscles suddenly hurt a lot while stretching immediatly stop and relax - a slight pain is normal
- if u workout a lot and built a lot of muscles it kind of works against ur stretch so it may take longer to do the splits deeper, but don't quit working out - just reduce it a little bit if u want to do the splits faster (if u train constantly u will get it anyway, just don't give up)
- splits take a looot of practice ( for me it took 4 months of stretching almost every day to get my splits )
i believe in u - u got this
Her energy is so soft, positive, and friendly... doing her videos makes me feel like a little Workout Barbie
me: *peacefully stretching*
pamela: GET A CUSHION I GIVE YOU 5 SECONDS
I laughed so hard at this 🤣
For me it was: ok let me just go get 5+ cushions!
(Because I am not flexible and I have long legs 😁)
Me doing it in my bed:
@@partayfoxfox8660 same I had 3 pillows
@MdoubleHB how about you don’t have a girlfriend at all dang people are very picket now a days
I'm inflexible like a rock but I really want to get my splits sooo I'm gonna do this workout till I get there and write some updates:
Day 1 ✅ it was hard and my legs hurt lol
Day 2 ✅
Day 3 ✅
Day 4 ✅ I already noticed some improvements 😻 I can "straighten" the front leg when I do the half split now
Day 5 ❌
Day 6 ✅
Day 7 ✅ one week in! 🥹
Day 8 ✅
Day 9 ✅
Day 10 ❌ my legs were so sore :(
Day 11 ✅
Day 12 ❌
Day 13 ✅
Day 14 ❌ I had no time 😭
Day 15 ✅✅ did it twice!
Day 16 ✅
Day 17 ✅ I am DEFINITELY seeing some improvements! I am kinda comfortable doing movements i was not able to do before!!
Day 18 ❌
Day 19 ✅
Day 20 ✅
Day 21 ❌
Day 22 ✅
Day 23 ✅
Day 24 ✅ I did a "shorter" version since my legs were sore
Day 25 ✅
Day 26 ❌ I've been outside all day long
Day 27 ✅
Day 28 ✅
Day 29 ✅
Day 30 ❌
Day 31 ✅ ONE MONTH IN!! I swear I feel SO flexible compared to the start, plus only less than 10 cm left to get my splits 🥰🥰
Day 32 ✅
Day 33 ✅
Day 34 ❌
Day 35 ❌ I was not feeling very good
Day 36 ✅
Day 37 ✅
Day 38 ❌
Day 39 ✅
Day 40 ❌
Day 41 ✅
Day 42 ✅
Day 43 ❌
Day 44 ✅
Day 45 ✅ about 6cm left!!
[...]
Almost there!!
Is that done??
It must be done by now right??
How's it going?👀
@@vladyslava2568 i was not at my home this summer so i couldn't do it everyday :( but I noticed i didn't loose all my progress, very very little space left to touch the floor (something like 4 cm
Did you get it?
Let’s just appreciate the fact that Pamela’s programs are totally free, accessible and helped so many people around the world🤚
She is the best♥️
similar to chloe tings, both of which i use!
Ben de sq
The most awaited video! The 8 min stretch for splits really made me more flexible! Thank you Pam my
‘fitness angel’ for changing my life altogether!!
I got my splits during the time when her 8 min splits stretch was shot - but I LOVE how it challenges us to make the MIDDLE split too!!)) You're a great person, Pamela!❤
tell you‘re mom she‘s as perfect at filming videos as Dennis! ❤️ what a beautiful scenery. 🥹😮💨 thank you both for this video
Anyone here can already master the splits but watches this video because all her workouts /stretches are amazing?
If you are seeing this: Don't give up!! Keep up the hard work queen, I'm sure you can master it in no time. I haven't been following any split workouts, I just started doing it since I was about 3yrs because I take dance lessons all the time.
Good luck!!
OMG, I did the old splits stretch yesterday night and it’s new right here 😭 thank u, Pam ❤️
IMPORTANT: please make sure that you do a warm up before stretching!! e.g. a song workout or a dance.. because otherwise you can really hurt your muscles! you will also be able to do the splits deeper and faster if you warm up before stretching:))
I thought stretching is warming up to practice splits? if not, then what is "warming up" and what would you suggest exactly for at home
@@QTAngel as a warm up you can do a song workout or a dance (eg one of pamelas workouts) - something that loosens your muscles (it's always important to do something like that before stretching) then you can stretch your muscles with this or another video (make sure that you relax your muscles while stretching) and then your muscles are prepared enough to practice the splits. when you do this multiple times a week you will get the splits one day - splits need a loooot practice but u got thissss (for me it took 4 months and a lot of practice but now i'm proud to say i can do my splits:))
@@Elena-ve4oz ok tysm! I'll try it and congrats!!! How many times a week did u do these :O I'm very far for middle splits but the other 2 I'm not too inflexible to start with, I am like a bit less than 6 inches off the ground I guess?
@@QTAngelalso make sure to stretch slowly and always try to keep your legs and back straight, otherwise stretches won't do anything
!! please remember that it should not hurt !! you might feel some tension but not pain..
you will see results very quickly if you stretch at least once a day (as a dancer i do it two times: in the morning and evening)
@@hhelpme5259 ok ty :) oo the back straight seems hard to do always end up leaning over a little ^^;
LOVE IT. done this vid over and over and still on it! ❤thx Pam!!!!!!!
.Let’s just appreciate the fact that Pamela’s programs are totally free, accessible and helped so many people around the world! 😊🤚
Yessss been wanting to sliiide into a split for so long. Pam, because of your first split video, and more stretching videos of yours, I've gotten closer! I'm excited for this one!! 🥰
I'm kind of happy that everyone is taking ages to get their splits because I've been already stretching for a month to get there but at some point I just wouldn't improve anymore. That's why I went to this video and seeing updates of people stretching and not being there even after 45 days really makes me feel better and only proves me that it is just a long process and you have to stay consistent until you make it. I wish everyone much succsess and don't give up!!
I'll keep you posted with my routine:
18.04.23 ✔
19.04.23 ✔
(guess that's why I don't make it lmao)
24.04.23 ✔
25.04.23 ✔
Keep going you can do it!
I love Pam workouts!! even it's hard, I love the pain every workout
Pam,I am SO proud of you,I remember first split videos had half splits,and now look at you FULL splitting gracefully!SO PROUD❤️
Pam I always say thank you for the amazing workouts but you have also helped me with my flexibility. I went from not being able to touch my toes, to almost perform a full split in good form. Thank you sooo much!💕💪
Hey I’m also really inflexible and want to try this workout, how long did it take you to get from where you were to where you are now?
Oh my god, this was a bit struggling but it made me feel so stretched and ready for the day.
P.s. my flexibility thanks you🙃
3 hours in, and i already feel this is going to be a masterpiece
I want your tan!! Your skin looks amazing! Summer here we come!!
It’s a new year which means I’m gonna keep track of how long it takes me to do the splits! Gonna do this video everyday :)
January
Day 1: complete!
Day 2: complete!
Day 3: complete!
Day 4: complete!
Day 5: complete!
Day 6: complete!
Day 7: complete!
Day 8: complete!
Day 9: complete!
Day 10: complete!
Day 11: complete!
Day 12: complete!
Day 13: complete!
Day 14:complete!
Tomorrow (Day 15) I’ll be doing these stretches twice a day :)
Day 15: complete! x2
Day 16: complete! x2
Day 17: complete! x2
Day 18: complete! x2
Day 19: complete! x2
Day 20: complete! x2
Day 21: complete! x2
Day 22: complete! x2
Day 23: complete! x2
Day 24: complete! x2
Day 25: complete! x2
Day 26: complete! x2
Day 27: complete! x2
Day 28: complete! x2
Day 29: complete! x2
Day 30: complete! x2
Day 31: complete! x2
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February
Day 1: complete! x2
Day 2: complete! x2
Day 3: complete! x2
Day 4: complete! x2
Day 5: complete! x2
Day 6: complete! x2
Day 7: complete! x2
Tomorrow (Day 8) I’m going to go back to doing it once a day for a month instead of twice!
Day 8: complete! x1
Day 9: complete! x1
Day 10: complete! x1
Day 11: complete! x1
Day 12: complete! x1
hi! what are your results?
@@ЭльвираСоловьева-к1в I’m getting closer to getting my splits! It’s taking a bit but I def feel more flexible and I’m way lower to the ground than I was when I first started 😊
I love the workout and the songs thank you soo much pam !! 🤍
it works! my splits are as good as never before. 🤩🥰 thank you for your daily motivation and inspiration. ♥️
i LOVE these colours!! the location is so stunning, your outfit SO pretty (I need your new Pam x Puma collection😩), the exercises are just perfect, burning and stretching all the right places, to sum it up, I'm in love with this video, THANK YOU PAM!!!🧡
What a queen! I love you, Pamela💛
I'm so grateful I found your channel. I've been doing other people's workouts consistently and results were so slow but after yours I already see progress. And it motivates me more than anything else🥺
Finally the one Pamela's workout I can do fully 😁
My flexibility just improved so much with your stretching videos, this is my new favorite 😍 thank you ❤️
I’m going to do this until i get my split! i’ll track my progress here:
Day 3: I can definitely tell that i’ve went farther down!
Day 8: The stretches are getting easier (i have taken a few breaks due to vacation :))
Another update? This is interesting
You're so beautiful, Pam, especially when you smile 💓 Thanks for the excellent workout videos. You are a real inspiration. God bless. 🙏
PAAAAAM ! THIS WAS AWESOME AS ALWAYS ! I can basically do the full splits rather than the half ones; however, my splits have gone deeper and deeper as the minutes flow by. It was great to have you and a stretching video for the splits. I am pretty sure that we will be more and more flexible if we do this constantly ❤ Love you and keep up the good work, meine Pamela ! 🥰🥳
I love this video and the music and setting, thank u so much for your content.
I’m in love 😍
YES PAMELA!!! I HAVE BEEN WAITING FOR THIS SINCE YOU POSTED IT ON YOUR IG STORY!!! Ahhh can't wait to try it out 🥰 I do your 8 min one for splits 5 days a week!!! I love it but definitely ready for a new one 🤓
Love this workout so much! Thank you Pam!
Yeeeeeh i'm ready to made This , can't wait to start
Yeyyyy🥳 let's update our split with this amazing workout! 😍🤩🤩😅
@@greenrex837 yes! I can I did a split routine for 4 weeks, and I got that! Be active and do it!😊
@@greenrex837 you know I did gymnastic when I was younger, but since I started fitness I lost my split
@@greenrex837 haha ye😁
😍😍😍 I love you Pam❤️❤️ thank you for everything ✨
I love this🔥 can't wait to get my splits deeper
wow that's great, I'm much closer to the ground than ever before. thank you very much ❤️
Wow this actually had me doing the splits on my left side for THE FIRST TIME EVER!! and 95% on the right!!! I'm so proud!
So proud! 🤍 How much time did it take tor you?
I really like the location and i am so happy for a new splits stretching routine thanks pam😍❤
Amazing video of Pamela as always! You are always such an inspiration ❤❤❤
Danke für diesen kleinen Hauch von Urlaub während des Lernens fürs Abi 😮💨🌴
Pamela Reif is literally my idol! Love you Pam!!!!
I love you for the JB songs
I was waiting for this video!!!
Pam, do you even have knees? 😂 how am I the only one having severe pain in my knees while doing this stretch? Love you anyways. ❤️
same here i have to straighten my knees between stretches😂
SAME!!! i'm so tired of it honestly
я в шоке вы вернули мой шпагат за 13 минут спасибо большое 😘
Love you paaaaaam
Pam I love this post workout it's perfect!
Did it right after the workout, I feel fitter than ever, thanks for this workout Pam and for all your other videos!💝💝💝
Another great home workout video!!! Thank you!!
I absolutely loved this stretch!!! Enjoyed every 13:47 minutes of it!
Who else can do splits without a cushion? For context I’m a track athlete who needs a good routine for flexibility and mobility - this is brilliant for my leg muscles!!!
4 months training IT needs with this video every Day, than i have the split!
Omg this is such a nice way to finish a Pam workout ❤️🔥
I love this!!! ❤️❤️ so beautiful and peaceful I did this for a week every day and I have front splits thank you Pamela ❤️❤️
Great! Beautiful landscape, really effective exercises! 🌞❤️🌞
This helped get my split!
I can definitely give u the credits of my splits but .... Th esad part is i can just do that with my right part only. 🤣 My left body us stuck in the middle 😂
I'm in the same boat as you girl 😂 at least we got one side
how long did it take you and how frequently a week did you stretch?
BEST STRETCH VIDEO EVER! LOVE YOU SO MUCH, PAM
JUSTIN !!! Again two times in one video, that must be a dream! ♥ I know it is just a song, but omg I love you so much for that! ♥
I love this stretching session!!!
Perfect for the mobility of my hips!!!
Thank you so Much ❤❤❤
Just a small advice, but dont' get lazy after getting the splits. Ouch, the PAIN 😂
I am a flexible person who can do both middle and front split and this is the only video I do with Pamela when I feel more advanced than her 😅
Haha! To real
we want more videos of stretch 😍😍😍😍
Please upload a workout for getting lean lower body.
PS:And how are your videos always so amazing they make me feel heavenly
This will definetly help my flexibility thank you Pam !
I like the intensity of this one much more :) thank you!
Fantastic job 💖💖💖
Don't know why I am doing this with so much fear... Luv u pam for giving us the sweet pain
YASSSSSSS I NEED 100 MORE OF THESE!! Great vid tho ❤️💛
Luv u pam ... For the effort u put in for us😘😘
Omg i need this thaankksss
I love you Pam ❤
I love Pam workoutsss…. Thank you Pam loves from Turkey❤️
Absolutely awesome. Thanks, Pam ❤️
Hey , Pam please do a video on to lose arm fat !
I am going to do this for 30 days straight from now on ,to see how much i can do at the end !(I am Not flexible at all !!!)
Day 1: It was horrible ! I couldn‘t even do 1 exercise without looking at the time and hoping that it would end soon !
Day 2 :It was still pretty Bad! But I felt way better after!
Day 3: It actually was ok today!
(I am doing this for my Motivation)
The way I was literally able to do a split at the end (only right side tho) IM SHOOK
Well done Pam👍👏😁
Yay I was looking forward to this
also, can we just appreciate her beautiful tanned skin? 😩
Pamela‘s cushion is literally sand on the maldives and for me it‘s the hard floor in my room 🤣🤣🤣
Perfect 👌 as always! I love your style Pamela! Beautiful music and landscapes, the Stretching was so good for my body. Beste TH-cam Fitness! Gruss aus Hamburg von Anna! 🌹
Love it this really helped 🙂
Amazing workouts
Dieser Moment, wenn man während dem Stretchen schon Fortschritte merkt 😍
Feeling So Good After This Stretch Routine . I Needed This . Thnxs Pamela . Music Was Lovely .
Looove the location 🥰✨
I'm almost doing a split and in the begging I wasn't able to go so far! Thanks Pam ♥️🇧🇷
day 1 ✅
day 2 ✅
day 3 ✅
day 4 ✅
day 5 ✅
day 6 ✅
day 7 ✅
day 8 🚫
day 9 🚫
day 10 ✅
day 11 ✅
day 12 🚫
day 13 ✅
day 14 ✅ (almost completely down on the right side)
day 15 ✅
day 16 ✅
day 17✅
day 18 ✅
Wunderbar ❤viel besser ❣
oh dear LORRRD...I love the view ...I love her style... I love split stretches... I love EVERYTHING about this workout❤❤🔥
So so good! And the best music yet!
Doing this also REALLY helps my lower back pain. Apparently you can get lower back pain from tight hips and hamstrings
I have a,ways wanted to do the splits science I was a little girl but never could I was never flexible so I am trying so hard to get them and make my dreams come true ❤ I hope I can get it! Your vids helped me so far so thank you so much 😊 but when I feel flexible the next day I feel back to the way I was so I hope I can be able to do the splits one day 😊
Wow🥰