GET YOUR SPLITS / Hip Flexibility | 28 DAY SPLITS CHALLENGE | 17 MIN | Daniela Suarez
ฝัง
- เผยแพร่เมื่อ 20 พ.ค. 2024
- This 17-minute video will help you get your splits! It targets hip flexibility and it's part of the NEW 28 day splits challenge: shopevolvo.com/pages/spllits-...
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With these hip opener exercises, you'll be able to get more flexible hips which will then help you get your splits! Use two blocks for this video if you need some support when trying your splits!
Don't forget that even if you don't have your splits yet, it is extremely important to practice them and you will eventually get them!
You can find the all my FREE challenges here: shopevolvo.com/pages/free-wor...
Since this challenge is free, don't forget to like it, subscribe to my channel, turn on notifications, and leave a comment down below letting me know what you think!
Use the #danielasuarezchallenge if you're joining us on 28 day split challenge!!
Chapters:
00:00 Challenge Intro
00:08 Video Intro
01:11 Butterfly
01:51 Butterfly L Front
02:31 Butterfly R Front
03:11 Wide Legs Stretch (Bend knees)
03:51 Wide Legs Stretch Lean L
04:32 Wide Legs Stretch Lean R
05:12 Low Lunge L
05:52 High Lunge L
06:33 Runner’s Stretch L
07:11 Low Lunge + Foot L
07:51 Pigeon L
08:31 Low Lunge R
09:12 High Lunge R
09:52 Runner’s Stretch R
10:32 Low Lunge + Foot R
11:11 Pigeon R
11:51 Walk Downward Facing Dog
12:31 Pyramid
13:12 Pyramid Stretch L
13:50 Pyramid Stretch R
14:30 Deep Squat Stretch
15:11 Forward Fold
15:51 Lying Butterfly
16:31 Splits L
17:11 Splits R
17:52 Outro
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Music:
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DISCLAIMER: note that you should always consult your health physician before you perform any form of exercise, including this video. Furthermore, the title of this video is subjective and results vary depending on your body type and nutrition practices. I strongly suggest to make sure you check your form for each exercise with a certified trainer and you follow a meal plan to get to your weight loss goals. Perform this workout in a safe space. If you really want to challenge yourself and see results in 2 weeks make sure you are consistent and perform this workout 4-5 times per week over the next 2 weeks! Please remember that abs are also build in the kitchen and that you should be on a healthy balanced diet for ultimate results! You might build your abs but if there’s always a layer of fat from unhealthy habits, you might not see them!
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I'm about 2 inches away from getting the front splits, but the side splits are a lot harder. Thank you for the 28 day challenge here!! I'll keep you updated!!!
Amazing! thank you!!
Hi! Wondering what are your results for now?
Thanks for the answer in advance.
@@DanielaSuarezfit hi, does it also help with middle split'
One year later, share your progress!
@@SkyeWestOfficial the ones who say "I'll keep you updated" never keep anyone updated
HONEST REVIEW ❤
I started this challenge after I completed her 21 days Beginners Flexibility challenge. In other words: I started as a beginner with no previous experience and a frustratingly inflexibele body. (I even quit poledancing because of it)
Today I finished the 28th day of stretching, and I’m impressed of the progress I’ve made. My butt is still not touching the ground, and to be honest I think it will take more time before it finally does. But I am 100 times more flexible in different areas (or poses) than I used to be.
Daniela made an amazing video with a gentle start at the beginning, and an easy flow to the more advanced stretches at the end. I love her silent but useful tips during the video. Best challenge i’ve tried so far with visible results.
Some tips I feel like should be mentioned:
-REST: I took 1 rest day after 3 days stretching. This gave my muscles time to recover. I felt even more flexible when I started introducing rest days.
-WARM UP: Warm up before you start stretching. I did some dancing so my muscles were warm and ready.
-RELAX: Don’t get dissapointed or discouraged when you can’t do splits at day 28. Enjoy the time you spend with your body. And notice how you become more flexible overall. Don’t focus too much on the end goal. It makes it more enjoyable to relax and keep your mind in the present moment.
-ENJOY: The hardest part is making this a routine. I did the stretches before I went to bed. It became part of my night time ritual. Just like brushing my teeth. It helps when you turn it into a ritual. Light some candles and be mindful. Use it as quality time with you and your body.
-TAKE IT EASY: If you’re having trouble getting these stretches right and you get frustrated, start with one of her beginners stretching videos. This will prepare you for the split challenge. And will keep you happy and positive. Instead of trying to reach one big milestone and getting frustrated, you can start with a smaller one and get that positive experience. This will keep you motived to keep on going!
Love this insight! Thank you!
The wanting to quit pole comment, I relate SO much! There are still loads we can do being inflexible pole dancers, and I offset my flexibility by being strong (enjoy strength training more than stretching). I hope you make your pole return soon! And great job being consistent! Because that's what it takes, I'm on day 3 of my splits journey, and today I just wanted to stop but kept pushing.
Thank you for your comment! So helpful ❤️
At 6 minutes I gave up because I’m a bigger female weighing about 230 I’m 6’2 and I just feel like this was a lil to extreme for my body any suggestions?
Great tips! The rest day is critical for my recovery. I was looking for this advice. Intuitively I knew to take breaks but glad I came across your comment. 🙏🏽
‼️ *SPLIT UPDATES* ‼️
So I know I’m a bit late to this but I actually want to log my progress and stick to it since I know many people do give up or forget about their logs! I’ve actually been doing this video every single day since the new years which means I’m on day 19! Yes, I have been doing it every single day and I haven’t missed a day yet. I would also like to add that everyday/morning, I do Mady Morrisons 15 minute daily stretching video (I’ve been stretching to that video on and off in 2023 and finally have been consistently doing it ever since December 1st of 2023, so last month and this month.)
*oh, and before finding this video, right in the middle of last december, i decided to try sliding into the splits sometimes after finishing up mady morrisons 15 minute daily stretching video. (not sure if that’s important)
*oh and i would also like to add that i do a quick 2 minute warm up, and then do like 4 additional stretches before doing this video.
more disclaimers:
*i do this everyday and am quite determined on doing it everyday and i dont miss a day.
*i do not use any blocks or books.
*even if i dont get the splits on the last day, ill still be doing it everyday until i get them and ill basically stop updating until i do.
DAY 19✅ (01/19/24): I felt really good this stretch! Last night when I was doing my stretches, it hurt and I don’t know if that was because I pushed myself hard the other day or if it was because I was feeling lazy but today, I felt like I went my all! My right splits are way farther down than my left but it’s actually super close omg. I’m also making sure my hips are squared, always.
DAY 20✅ (01/20/24): stretch complete! the stretches are definitely getting easier, especially the pyramid on both legs part . high lunge is still the hardest stretch to do😭 but i still push through
DAY 21✅ (01/21/24): a little bit late in the night but i still did it! making sure my hips are squared & focusing on that.
DAY 22✅ (01/22/24): finished at 11 pm. tried pushing myself a little deeper with the splits and im getting closer!
DAY 23✅ (01/23/24): came on period today :( but guess what? I STILL DID IT LOL. i was not gonna miss a day just bc i came on my period. i actually wanna start doing it earlier so i can get it out of the way bc i find myself doing this when it’s at night lol. but omfg my right splits are SO close to the ground. like my calf is quite literally on the GROUND. im so excited! this is why it’s important to stay consistent, even if you don’t feel like doing it bc you’ll be glad you did it when you’re done. my left leg is still a little higher than i would like but, it’s okay! ill see progress soon.
DAY 24✅ (01/24/24): my right splits are getting closer to the ground. making sure my hips are squared so i can have squared splits lol. also pushed my left legs splits down a bit and my calf finally touched the ground so thats exciting! i try to center my hands in the middle closer to my hips when im doing the splits so i can automatically go lower and i think its helping.
DAY 25✅ (01/25/24): right leg splits im literally so close! calf touching the ground and i think my inner thigh touched the ground a little bit. im getting so close i can feel it! my left leg splits are also getting lower.
DAY 26✅ (01/26/24): my right splits are super super close to the ground. super close! the only thing thing not on the ground are my hips. and since my right leg splits are almost there, im trying my best to get my left legs splits to the same level so i keep forcing my calf to touch the ground. overall good stretch today!
DAY 27✅ (01/27/24): okay i am SIGNIFICANTLY lower. i just tried falling into it when it got to the splits part and im down enough if not all the way down. i even paused the video for my right splits bc i was surprised at my progress and how low i was going. my left splits are also significantly lower as well. at this point all the stretches are super easy to do and i love it so much. i love seeing progress. can’t wait for tmr which is gonna be the last day of the challenge but ill definitely still be doing it everyday until im comfortable with my splits!
DAY 28✅ (01/28/24): was feeling a bit light headed today but still pushed through. definitely getting lower and lower especially my right side splits. almost there.
DAY 29✅ (01/29/24): day 29 complete!! a little later in the night
DAYS 30✅ (01/30/24): day 30 complete!! still not down in the splits yet .. :( but not letting that discourage me! not giving up & am gonna continue to do it everyday. focusing on my stretches diligently and making sure my hips are squared + not pushing myself too much.
DAY 31✅ (01/31/24): stretch complete!
DAY 32✅ (02/01/24): completed! not in the splits yet but im still being consistent! i think my hips are a little tight but thats fine. not giving up!
DAY 33✅ (02/02/24): day 33 complete!! not trying to push myself & continuing to be consistent.
DAY 34✅ (02/03/24): day 34 complete!
DAY 35✅ (02/04/24): im honestly a bit bummed bc it seems like im not making any progress. my right leg is still significantly lower than my left leg. i did see for some people they said it took them about two months so im not giving up. its been 35 days so far so im not gonna beat myself too much about it but being very consistent, and not seeing much progress can be a little disheartening :( but not gonna let that stop me!
DAYS 36✅ (02/05/24): day 36 complete!
DAY 37✅ (02/06/24): day 37 complete!
DAY 38✅ (02/07/24): day 38 complete! after a few days of i think was tight hips, i think im finally getting lower with my right splits! left splits are a work in progress!
DAY 39✅ (02/08/24): day 39 completed!
DAY 40✅ (02/09/24): day 40 complete! wow omg i can’t believe im on day 40 of this. im so excited! both calfs on left and right splits touched the ground! it’s more easier to go lower and lower.
DAY 41✅ (02/10/24): day 41 complete! calfs still touching the floor on both right & left splits!
DAY 42✅ (02/11/24): day 42 complete!
DAY 43✅ (02/12/24): day 43 complete! improving everyday! right leg is still pretty low!
DAY 44✅ (02/13/24): day 44 complete!
DAY 45✅ (02/14/24): day 45 complete!
DAY 46✅ (02/15/24): day 46 complete! stretched extra hard/good today. felt a bit stagnant these last couple of days so i pushed myself just a bit and it actually felt a bit good. held the stretches way better! i was tired but still pushed through to do this quick stretch today and finished by 7:55 pm! my right splits are close! my calf AND inner thigh touched the ground. my left splits are getting there with the calf also touching the ground.
DAY 47✅ (02/16/24): finished this right before midnight! right splits are getting there. left splits are still pushing through. since it’s nearing 60 days (2 months), im pushing myself a little more!
DAY 48✅ (02/17/24): day 48 complete!
DAY 49✅ (02/18/24): day 49 complete! right side; calf still very much touching the ground. left splits not quite good as the right, kinda had to force my leg more down for calf to barely touch the ground and it hurt a bit, but still going!
DAY 50✅ (02/19/24): omg omg omg! im nearly in my right splits! i can feel it, especially in my right leg stretches! my left splits; calf is still touching the ground also! 50 days of consistent stretching! im so proud of myself ive never gone this long while stretching!
DAY 51✅ (02/20/24): day 51 complete!
DAY 52✅ (02/21/24): day 52 complete! finished this a little bit after midnight but i still got it done! got my period today :/ so it was a bit hard to get up and stretch. procrastination hit hard today, but still complete!
DAY 53✅ (02/22/24): day 53 complete! wow stretches felt so light & easy today! right splits feel easier to go into even though im not all the way to the ground yet. calf still touching the ground! left leg alternates; on some days my calf wont touch the ground and on other days it will, and today was also another day of my left calf touching the ground!
DAY 54✅ (02/23/24): days 54 complete! i was very unmotivated to do this stretch. it was a very lazy & sleepy day for me. im also still on my period. i got this done a bit late in the night with a bit of cramps so i didnt put my all into this stretch. probably one of my worst days but i still did stretch! tomorrows a new day!
DAY 55✅ (02/24/24): day 55 complete! finished this about an hour after midnight but it’s okay! still completed the stretch. right splits are not fully touching the ground but it’s so comfortable sliding into and i can tell im more down than i ever was. especially compared to my left splits. left splits is gonna need a lot of work!
DAY 56✅ (02/25/24): day 56 complete! did this one after but after midnight. it’s becoming a bit of a habit but im gonna work on that, but im still being consistent and that’s all that matters! right split still close.
DAY 57✅ (02/26/24): day 57 complete! did this after midnight again. so happy with how far down my right splits are. will get there soon.
DAY 58✅ (02/27/24): day 58 complete! again after midnight but omg… i feel like i hit the right splits?! idk idk, this was the furthest down ive ever been! my inner thigh touched the GROUND?! im not sure if i went all the down though, maybe 70% sure?? i even paused the video so i can further sit more down in the splits and im like… so surprised! although i didnt want to push too much bc i dont want to pull smth or stress my muscles too much but wow… hard work & consistency is actually paying off, i cant wait for tmr to try again. left splits still a work in progress & calf still touching the ground!
DAY 59✅ (02/28/24): day 59 complete! *i think my comment is at its word limit so im making a new comment update post!*
Keep it up gurl 💗🌸🎀
Did you get it ??!
@@SolVlogsYari so i actually stopped stretching just about a month ago bc i had gotten my period and had really bad cramps this time. after it was over, i couldn’t find the motivation to stretch again but i do plan on getting back to it soon!
Get back to it.. you done SO well 💪🏼
@@siaahale13get back on it!you've motivated me sm
Day 1 ✅
Day 2 ✅ feel the burn from yesterdays stretch. Middle splits… ouch 😅
Day 3 ✅ full body 15 min stretch. Easier & relaxing
Day 4 ✅ tried leaning deeper into each stretch
Day 5 ✅ the 7 minute stretch explains the main stretches, very helpful
Day 6 ✅ 30 minute full body stretch. Also tried out an aerial yoga class today for the first time, fun stretches!
Day 7 ✅ noticed I can get my body closer to my legs in the pyramid stretch and the forward fold 👍
Day 8 ✅ nice change to the usual 17 min video, middle splits seem impossible at this point 😅 but getting more confident with the main stretches
Day 9 ✅ 15 minute stretch. Feeling loosened up, but that could also be from the wine I had beforehand 🫢
Day 10 ✅ it’ll be a year before I get the middle splits. Feel like I’m getting closer with the front splits, favouring the left side. Yoga blocks helping
Day 11 ✅ used a resistance band for the lying grab leg stretches, helps a lot
Day 12 ✅ pushing through the pain haha
Day 13 ✅ daily morning stretch. Noticed hips are sore so was nice to do a more gentle stretch.
Day 14 ✅ hips are still sore, that’s a good thing, right? 😅 half way through 🙌
Day 15 ✅ new videos, felt good to change it up a bit
Day 16 ✅ beginner flexibility routine. Good one for a rest day
Day 17 ✅ was not expecting to be able to do a bridge pose, let alone do it twice! legs felt like jelly, but so fun 😄
Day 18 ✅ slowly getting there. Splits looking slightly better than a hamstring stretch
Day 19 ✅ 10 minute night stretch. Nice and relaxing
Day 20 ✅ felt good to stretch today, feel like I'm nailing the forward fold now!
Day 21 ✅ we’re getting there guys
Day 22 ✅ felt like a pretzel in a couple of those stretches 😆
Day 23 ✅ i can go down as far as two yoga blocks one on top of the other under my left hamstring for the left split, and almost but not quite with my right hamstring for the right split. Definitely noticing improvement
Day 24 ✅ fully body 15 minute stretch. I like the music in this one, felt like I went on an adventure 😛
Day 25 ✅ whew still hurting but still going, on the home stretch now 😝
Day 26 ✅ felt a bit stiff and not as flexible today, but got the job done 👍
Day 27 ✅ 15 minute stretch. One more to go!
Day 28 ✅ all done! 🙌 for the left split, my hamstring was pressing very firmly on the yoga blocks one on top of the other. This is probably as close to the splits I’ve been since I was a kid 😄
Very happy with the results from this challenge being just a beginner.
I will keep going with the main stretches to reach my front splits.
Thank you so much Daniela for creating this challenge! I hope to be as flexible as you one day 😄
Keep going🥳
wow someone on youtube who actually kept updating until the very end and didnt just disappear off the face of the earth. This is unheard of
so inspiring!!
im inspired. today was day 1 for me
Today was day 1 for me and it was tough, but I’m going to keep going. I just turned 37 and I’m working on my flexibility and being in the best shape possible!! Thank you and I’ll keep you posted!!
That's great! Yesterday was my first day doing this routine too!
I am 37 and working on my flexibility too. I started this challenge around the same time. best of luck to you. Here is to completing the challenge.
We got this Rika! Im on my second day the burn was there!💪
it will be easy you will learn it over time, it took me 3 months
I apreciate the effort you made to edit this video, the timers, progress bar, calm voiceover etc. ❤
This brought tears to my eyes. Loved it
Wow. This was so intense by the time I looked at the time I was a minute away from being finished. I’m glad I survived this. Overall this was a beautiful experience for my body and my mind.
Honestly this is the most effective stretch I have ever done
Thank you so much Daniela for this amazing stretch
I started yesterday, and I'll let you updated with the improvement in my status.
1st day (20.05.2023): I haven't been trying to stretch over than a year, that's why it was firstly hard for me at the beginning. But completed the whole exercises. Before the video I firstly tried to see where I am with the splits (a very long way to go is waiting for me lol XD). Even right after this video I see a little difference in my splits, or I felt like this.
2nd day: when I woke up I was feeling a tiny ache in my legs, but it didn't stop me to do the exercises today. In a few exercises I am a little more comfortable. I cannot say there is a big change in the splits but the other exercises felt to be easier than yesterday.
3rd day: Since I had to be prepared for my Pre-Jury in a very early hour I couldn't manage myself to do the exercises.
4th day: done late in the evening
5th day: I am more comfortable in most of the moves. But still there is a lot way to go in the splits.
6th day: done. I can feel where works most when I am doing these exercises which is very adorable.
Please like this comment to motivate me and update you everyday.
How is it going ??
my girl forgot to update
Weak motivation.
I've been doing this for 3 days now and I find that its already helped i cant wait to see what will happen after the rest of the 28 days! ☺
I have followed along so many splits challenges from other TH-camrs, but this challenge (and the stretches that come with it) is the only one that has given me visible results after only four days! Keep making more videos and challenges, this is great!
This truly works I used to be in dance and very flexible then I stopped dancing for a few years and now that I’m doing these stretches I can already do the splits after 2 weeks of this video!
I've done about 10 of these 28 day splits challenge videos. My overall flexibility has drastically improved. Thank you so much!
I’ve just started beginners pole fitness and really want to work on my flexibility so I can make the most out of my classes. Going to give this a go! I have no flexibility in my hips at the moment, so I’m excited to see how this helps x
Thank you! I am so glad I found you. Every single workout I’ve tried I end up loving!!!❤
the playlist is so good it relaxes me
Eres increíble! Muchísimas gracias! Gracias por la dedicación que pusiste en este video! Abrazo desde Mexico ❤
THANK YOU FOR EXISTING DANIELA !
The background music and her voice is so calm
Thank you! I am going to start the challenge tomorrow !
I HAVE NEVER BEEN SO CLOSE IN MY LEFT LEG 😭😭😭 THANK YOU SO MUCH THIS DO WORK 💞💞💞
Adorei!
Esta foi a melhor série que encontrei!
Gratidão!
🤩🤩🤩💙 thank you, I'm trying this out for the first time. keep it up the good work 👏 🙌
This stretch is so amazing
I've practiced twice now and I can already do so much further than before. Thank you for this video👍🙂
Whew, day 2, seemed more painful than day 1 but was able to lock out knees on almost all stretches. About 1ft from ground in split.
I'll try to update, my goal is to increase flexibility for jiujutsu/kb
Thanks for these great videos
D3 got R butterfly to the ground, pyramids were much more stable, stretches seem more correct
D4 split was lower, transitions felt faster, still very sore but feeling improvements in most stretches
D5 hamstring stretches are better, pyramids and forward fold improving.
D6 a little better still, noticing much more range of motion and ease of movement in daily life, difficult but worth it, thanks again!
D7 had to skip a day, noticeable tighter muscles this time
D8 stretches were deeper today, split hasn't moved much yet but all other stretches are improving
D9 another done
D10 pigeon is better, lunges improving, left split is getting better
D11 done
12.1 decided to call it off, weird feeling in hamstring might rest up for a few days
El mejor video que he visto hasta ahora ! Gracias ! Me ayudo avanzar muchísimo
Fabulous exercise, thank you ❤
I LOVED the music in this one! So perfect & relaxing!!!
My Splits Journey!🤸🏼♀️
DAY 1✅: Man did i feel the burn! Felt a bit good after all those stretches
DAY 2✅: Idk why but the 2nd time I did this my legs were SHAKING so bad😭
Ty for your help it’s really helping me with my mobility 😊
This was good, I got all the way in my right split after this routine. I'm going to add this into my split stretching rotation, thank you so much!
You make this look so easy.
As a aerials I desperately need to stretch my upper back out. As the muscles used to work out in doing pull ups and other moves are used all the time in conjunction with the scalpula.
Started on May 3rd , today is the 20th ; didn’t do it for like three days. I’m almost there !!!
Best split workout! I can’t believe I was finally able to open my hips and almost touched the floor! Thank you! ❤🎉
I honestly need to get into shape again and i have rlly want to try do splits so I think this will definitely help me on my journey, thank you✨
Just got back into Taekwondo after 13 years off. Giving this challenge a GO to get my flexibility back. I’ll respond back with another comment in a month.
Thank you for this video!
I lost my splits in the transitional years between grad school and work, now I'm working to get them back, but I couldn't figure it out. Your stretches helped me realise that the problem is in my lower back, so thank you! My hamstrings and quadriceps are still flexible, it's the lower back I need to get back in shape
*so i ran out of room on my other comment! my other comment that’s documenting my progress is in the comments somewhere! i am now on day 59!*
DAY 59✅ (02/28/24): day 59 complete! after midnight again; im already used to my right calf touching the ground but this is the second time in a row where my inner thigh touches the ground!! im so happy! i think im in that stage or pretty close to it, where i kinda have to “fall” into it and it hurts but its still pretty close maybe??
DAY 60✅ (02/29/24): ngl, i did this after midnight AGAIN. like waaaay after midnight… like 7 in the morning. so technically i did this stretch on march 1st but we’re gonna pretend like it was on the the 29th, bc im gonna do this stretch later today again. i procrastinated way to long & got distracted, but, still being consistent! my right splits are SUPER low. SIGNIFICANTLY low. the lowest ive ever been. both of my inner thighs are touching the ground but im not quite comfortable touching the ground for long all the way. left split calf touching ground!
DAY 61✅ (03/01/24): day 61 complete!
DAY 62✅ (03/02/23): day 62 compete! after midnight but earlier midnight compared to the previous last days. right splits are nearly there! i don’t feel quite confident about them yet bc i don’t feel comfortable in them completely nor am i that flat on the ground but im getting there, and feel myself getting significantly lower everyday.
DAY 63✅ (03/03/24): day 63 complete! after midnight; right splits are nearly there! putting extra effort in furthering my left splits!
DAY 64✅ (03/04/24): day 64 complete! did this way after midnight, early morning but it’s fine.
DAY 65✅ (03/05/24) day 65 complete! did this way after midnight again about 9 in the morning.
DAY 66✅ (03/06/24): day 66 compete! after midnight again, will try and get back on track! right splits super close tot be ground!
DAY 67✅ (03/07/24): day 67 complete! after midnight again, early morning around 6.
DAY 68✅ (03/08/24): day 68 complete! way after midnight, right before the afternoon hit.
DAY 69✅ (03/09/24): day 69 complete! after midnight around 8 in the morning.
DAY 70✅ (03/10/24): day 70 complete! after midnight. not feeling too good in the progress of my splits. i feel a bit defeated since ive been stretching for long and still haven’t got the splits yet but.. we’ll see..
DAY 71✅ (03/11/24): day 71 complete! i feel like ive been slacking lately but today was a good stretch! i even did it earlier than usual. still after midnight but not too far thank goodness im getting close to getting back on track. im trying to simply focus on my stretches without pushing myself too hard and worrying. making sure hips are squared and using my back foot to slide into the splits better. left leg splits getting close! right leg splits still close to the ground but very stagnant… not losing hope! consistency is key!
DAY 72✅ (03/12/24): day 72 complete! way after midnight like close to 8 in the morning but still got it done. im actually seeing a LOT of progress in my left splits that i haven’t seen before and im super happy about that!
DAY 73✅ (03/13/24): day 73 complete! completed wayyy after midnight like late in the morning bc i procrastinate a lot. one of these days ill stretch before midnight, hopefully today.
DAY 74✅ (03/14/24): day 74 complete!
DAY 75✅ (03/15/24): day 75 complete!
DAY 76✅ (03/16/24): day 76 complete! did this after midnight again, ten in the morning. i honestly didn’t put a lot of effort into it like i normally do; i procrastinated, very tired, head hurting, fasting, and just wasn’t as motivated. hopefully tmr is a better day. (well technically today).
DAY 77✅ (03/17/24): day 77 complete! was very motivated this stretch and tried my best! it felt good being determined again to actually stretch & not slack like i have been these few days. im actually so farther down in my left splits than i ever have been and its so exciting!
DAY 78✅ (03/18/24): day 78 complete!
I will be doing this for 28 days straight 2 times (one in the morning one at night). Will be updating!! But unfortunately, I will be skipping 2-3 exercises due to my knee injury so my journey will be different than others!! Wish me good luck xd
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Day 1 ✅ : My thighs are extremely sore hahaha but it was a very nice stretch. (I only started today so I have only done this stretch once).
Day 2 ✅ : I can already feel a difference in my stretch. My left is more flexible than my right. However, I can feel a bit more stretch on my right leg which is amazing :) Super excited for the other days left. P.s. My splits are no where near there hahaha
Day 3 and my legs are pretty sore more my right leg than my left. I should have done warm ups before attempting these stretches. Word of advice everyone.. Dont be like me, go do warmups before attempting this video! Anyways, I do feel a change already and am getting closer to doing a split. I can feel it. I will keep everhone updated!!
Thank you for putting lovely music in the workout!
i went deeper than i thought i would into my splits considering i havent done one since i was like 7, but i have a history of doing yoga and im just now starting to get into again after being sedentary for about a year. this was incredibly approachable yet still challenging and im excited to see my progress in 27 more days!!
How has it been?
You're amazing Daniela!
I am definitely giving this a try! I absolutely love how you were authentic and honest about your split by the end of the video, embracing your imperfections and willingness to practice more & go deeper! :) x more power to you!
Day 4 ✅
I don't have a mirror, so I'm not sure, but I think I'm getting closer already!
Day 1: ✅ Done
Day 2: ✅ ouch, but done 😮
Day 3: ✅ The exercises are feeling better to do
Day 4: ✅ I'm closer to the floor than I ever did in my live (but still a long travel to be able to make my splits) 😊
Day 5: Rest day
Day 6:✅ Done, now I can see some results, like being able to touch my toes (even it's still hurting lol), before I barely was able to pass my knees 😅
Day 7: ✅ I has having a hard time during doing the rigth splits today, but done
Day 8: ✅ It's been a while since the last time that I did this workout, but I didn't see any regretion tho, so I'm happy about that 😊. I'm keep the consistency in mind for my next days, I also feeling my legs sore in the end😅
Day 9: ✅ I am feeling more comfortable in the streches, but my splits still bad, tomorrow I'll try to put more infort or change the routine
Day 10:✅ I did another routine, and my legs were shaking so much😂
update
Keep going gurl, you got this.
If you need time to recover take it
It really helped me with my splits❤
Im doing this challenge combined with a pilates challenge. I used to be able to do the splits in 2020 during lockdowns. Now I am quite far away from reaching the floor. So I'm going to try this and update here.
Day 1: some stretches are intense, I feel quite stiff. But I did it. Right now I just dont know how I ever managed to do the splits.
Day 2: done, I'm a bit sore from Pilates
Day 3: still feel sore, but I feel a little progress🎉
Exactly what I was looking for🥰 thank you!
So glad!
Dude, one time watching this video, and I feel myself stretching better. Will return everyday to track progress. Thank you !
I do this for 4 days now and I already see so much progress
Day 10: it gets easier and I feel the progress!!
Hey! It's my first time working out/doing the split with you. Thank you for the series sis🥰✌🏼
Love this omg I feel so much better❤
5/7/2024 - Day 1 for me 🎉 Keep yall posted . My goal is to learn a split, cartwheel before year ends lol. 25 now. Can’t believe I’m a quarter of a way through life and a patsy so here are :
Day 1 - painful stiff af can barely arch my back let alone split lol .
Day 1 ✔ Started today and it is... just reminding me I should do this :D
Day 2 ✔ Forgot this after day 1 :(( Now after a bit of time I did this again, and my legs are burning...
Day 3 ✔I can feel slightly improved, but still burning.. I changed my mind and I did this again in the night, hope it'll not ruin my muscles lol
Day 4 ✔Wooh feelin like in hell, 4 days in a row, burning...
Day 5 ✖Was too tired at the work, and also very stressful, couldn't do anything today. Let's call it a rest day.
Day 6 ✔Really tiring after a day off, but still finished. Not in a bad mood actually, work stuff, stressful...
Day 7 ✔Getting easier but still far from the splits :')
Week 1 check in: I forgot AGAAAAINNN, it's 4 weeks I haven't done this, all please remind me to do this...
Day 8 Yo yo yoooo its getting stretched well, at least in the last 2 splits I can put my lower legs to the floor, its getting better 👌👌
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Week 2 check in:
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Week 3 check in:
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Week 4 check in:
where have u beennnn
@@luaragomes9705 omg thanks for reminding me I just did forget this, I'll start doing this, thank youu!!!
@@denizyunusgogus how is it going?
@@lwieserce1899 well, since I saw no one was checking here I stopped writing. But I continued for like two months. Now still sometimes I do it like twice a week. I can't do split completely but there is a huge difference when I first started doing this.
You hit 100k congrats
Finally a good hips routine ! TY ❤
This is the best stretching video!!! Love it!
✧ day 1 ▸ I did 20 mins of stretching and split exercises - feeling pretty good as I’ve been incorporating full body yoga the past week!
Wow this felt so good thank you 🙏
Thank you for this great workout 🎉🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Thank you for making this free!
I’m definitely going to be doing this as my daily routine to get more flexibility before my walks. Definitely such a good video.
Thank you!💗💗💗💗
Bah! I carried on stretching but stopped doing this, so going to start again today 24th September:
Day 1: felt like a good and nice stretch after my run. Don't think I lost much progress from the break.
Day 2: Really good stretch after my run, don't think I lost much progress at all.
Day 3: Did a different stretching routine today but it kept the momentum.
Day 4: Went much deeper today, I'm no longer needing blocks (i needed three when I first started stretching for splits a few months ago) in the final pose which is really exciting.
Wrote this a month ago: Starting today on the 28 day challenge, my flexibility has always been good but I've never managed the splits, so here goes!
Day 2, a bit stiff feeling so some stretching before this to get my legs ready (also pilates).
Day 3, done, definitely easing into it now and feeling less stiff!
bardzo pomocny filmik!❤️
Day 1 complete!!! My splits aren’t good at all, but hopefully they get better because of this! Thank you!
lol you gave up
I really enjoyed the jazz with your warm up! Thanks
I loved this video. Very helpful.
I really love the layout you have done with this challenge. Looking forward to doing it, saved for later xxx
thank you so much :)
Let's start the challenge ❤
Day 1: It's really hard 😢 The split it's impossible for me to do
Day 2: my legs were hurting a little bit in the morning but I did the exercises anyway and still it's hard
Day 3: I love doing this after workout
Day 4: I almost forgot and did it at midnight
Day 5: It was the first day when I felt that it's getting easier
I will be doing this until New years Eve 2023. I am 15 years old. former gymnast at the age of 7-9. used to be VERY flexible. now I'm trying to gain it back with these videos for a total of 48 days. I will be doing the two program videos at night time for over the next month. Let's see how it goes shall we?
today is November 13, 2023
day 1- ✅complete: needs to go lower by 55% or so: had to use 10 inch block to do ending splits
day 2-✅pain from the day before, blocks needed
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day 48:
L
Can you do for MIDDLE splits please🙏🙏 7
Thank you for the video!
I used to do gymnastics twice a week (c*vid got in the way and then I stopped), so I’m a bit rusty. This helped me first try/ day - on my left side I can go fully down(I just need my back leg positioned properly) and on my right side I’m kissing a finger’s width to go down.
This was very helpful, thank you ❤️!
A year later and I am still using this ! Very effective
you are so awesome, I feel like I am in a class, thank you!
Day 1 complete!
Love the music
so good! thank you!
Great!! Thank you ♥
I saw all the comments of people documenting their journey, so I decided to contribute too! This might be the most detailed review lol
START DATE: July 18th, 2023
Day 1: Ouch 💀
Day 2: My whole body (especially my upper for some reason) is SORE but after stretching it feels a lot better
Day 3: Still shaking in the high lunge, but overall I am able to commit to all stretches without pausing in between
Day 4: Still can’t touch my toes in the forward fold and pyramid poses, but so far my butterfly is getting lower
Day 5: While doing the splits I am able to shift my body more towards the front!
*I saw a comment which said to implement breaks, so I take Sundays off*
Day 6: I can touch my toes in the pyramid pose!
Day 7: Easier to catch on, if I do experience slight back pain it leaves by evening
Day 8: I can do the high lunge without shaking!
Day 9: When I do the L and R butterfly one of the legs is touching the floor!
Day 10: My split is noticeably lower!
Day 11: So I realized that my back is still sore, so its hard for me to do the forward fold and pyramid. I found a TH-cam video to help stretch + straighten my back, so I will couple that with this video going forward. Here’s the link: th-cam.com/video/Wdq_pRXwg_8/w-d-xo.html
*Sunday break*
Day 12: I can touch my ankles in the forward fold! (Must be thanks to stretching my back first lol)
Day 13: Splits are noticeably lower again!
Day 14: Virtually stable in the high lunge, butterfly is lower, side splits are like 2 pillows away from the ground
Day 15: Can go much lower in the bent legs stretch
Day 16: Almost no pain in all exercices, can extend my body more in the forward fold
Day 17: Oh, so I just found out recently that there were other videos as part of the challenge 😂…man I wish I knew earlier! But I’ll just continue with this one so my review stays consistent lol.
Today’s review: Can extend my hips lower in the high lunge, hurts a little when I extend more but if I stay comfortable where I am I will never get the splits lol, also for the wide leg stretch my legs are further apart
*Sunday break*
Day 18: My goodness today was lowkey more painful! Or maybe because my younger brother was making me laugh too much lol
Day 19: Probably the most detailed update -
So I did say the stretches hurt more, but my goodness my flexibility is improving! (No pain, no gain, right?)
In the high lunge, my body is naturally going lower that my straight leg is slipping and my toes are holding on to dear life, lmao
In the pigeon pose, my legs used to touch my feet, but now my foot is further away from my hip so its getting more contact with the floor!
In the sumo squat, I realise I’ve been doing it wrong the whole time! I realized that the further apart your feet are, the lower your hip will go and you will feel a stretch in the inner legs!
OVERALL: My splits (especially my right) is SO much lower! About 2 inches away from the ground!!
Day 20: Wow, being able to doing all the exercises feel so good! With 8 days remaining till the end of this challenge, I agree with that commenter that said they will be satisfied either way because we’ve all come so far, but it’s looking like I might actually be able to get my splits!
Day 21: I feel the burn in all the exercises but it feels so good! Both my arms can touch my ankles in the wide leg stretch and the right split is almost on the floor!
Day 22: Both my legs L and R butterfly are touching the floor (with a little pressure), AND my right split is literally on the floor omg
Day 23: Both my legs in the right split is on the floor!! All that’s left is to push that hip down, left split is finally shifting towards the front :)
*Sunday break*
Day 24: Yikes! I don’t know if its because of the break I took yesterday, but I am less flexible compared to Friday! My back is a little stiff but it could be due to me lying around all weekend, lol. Gonna pick myself back up for tomorrow!
Day 25: I should have given myself more gratitude yesterday because today my bones were cracking and all 😅. I am definitely WAY more flexible than I used to be and my body was preparing me to go even lower! Without even noticing it, my left split has made a lot of improvement and its like one pillow away from the ground!!
Day 26: Both my legs in the l and r butterfly are touching the ground! Exercises are so much easier!!
Day 27: My left split has gone down so much more!
Day 28: OMG IM DONE! As I go down I just have to believe in myself and take a deep breath and I get my right split! Thank you so much Daniela Suarez for this 28 day challenge! I am no where near close for the middle splits lol, so I will check out your other videos to help me get it! And a HUGE thank you to those that read through my whole journey! I wish y’all the best of luck, you got this!! 💕
Woah that's amazing! Well done with putting in the work!!
@@chadjazz Thank you!! 😆
OMG IM SO PROUD OF YOU GIRL!❤️👏
Right now im on my second day😭
@@blonde6197 YOU GOT THIS GIRLIE 💞
I’m proud of you🥺👏🏾👏🏾
I hope I also get there
Me n my 6 year old neice have been doing this 2 days now. Excited to see results 🎉❤
Okay I'm giving this a try! For the background info I've been doing modern jazz for 5 years then switched to ballet, but it was 2020 and with the covid the classes got canceled and I dropped out to focus on my studies. Now that I'm out of a very intense programme I can focus again on dance! I used to be quite flexible but never truly got my splits so this is my attempt!!
Day 1 : ✅️ I lost a lot of flexibility but this will definitely help!
Day 2 : ✅️ Yup, I'm getting it back!
Day 3 : ✅️ I did it really quickly but hey at least it's done
Day 4 : ✅️ Not much progress tbh
Day 5 : ✅️ Now we're talking! I got closer to the ground than ever before
Day 6 : ✅️ I've tried the Le Sserafim workout routine yesterday so I'm extra sore, I won't be doing well today lol!
Day 7 : ✅️ Still super sore so my results aren't that good, also I was tired, but I need to keep going! Also I definitely am more flexible than when I started so that’s great!
Day 8 : ✅️ Did it kinda quickly but done.
Day 9 : ✅️ I streched after going on a run and I was like hella more flexible because I was warmed up and I??? pretty much got it on one side?? Not exactly but I was like a tiny few centimeters away?? IT WORKS!! IT WORKS!!!
Day 10 : ✅ I've still got some of that flexibility from yesterday despite not being as warmed up, my progress since day one are /very/ satisfying.
Day 11 : ✅ Kinda same as yesterday but I see the improvement
Day 12 : ✅ Was hella tired but I did it
Day 13 : ✅ I don't see much improvement rn but it will get better
Day 14 : ✅ I gained so much flexibility in every aspect but I'm starting to think that these exercices don't strech me enough anymore and that I would need harder exercices to improve my splits quicker
Day 15 : ✅ I tried doing the splits for a longer time (2min instead of 35s) and I think this will help tremedously
Day 16 : ✅ Okay, I'm half-way through this challenge and I have to say, these exercices are good to improve overall flexibility and are a good way to start, but at some point, these won't be enough. To get yours splits DO THE SPLITS, with cushions, books or on the ground idc BUT keep your position at least 1 or 2min bc your body will settle more naturally into it and you will see more improvements. DO IT, practice a lot!
I'm just getting here. I hope this works for me 🙌🏽
I've been stretching for the past few weeks following another video and recently I've realized that the reason why I wasn't able to get my splits despite being so close to ground and making a lot of progress was because I was lacking flexibility in my hips! So this video is perfect for that. I'll continue to follow the other video and plus this back to back and I'll update.
Day 1: Done (I saw some improvements and I am closer to the ground than I was yesterday.)
Love the music. First timer. I’ll be back!
Como latina, quiero decirte que sos un orgullo y estoy muy feliz de encontrarte ! ❤
keeping track, Day 1 video! I haven't stretched like that in years, I felt so good afterwards!
I’m so happy that I am able to see results already after 6 days of doing the 28-day split challenge. My hamstrings are as hard as a rock and I’ve never was able to touch my toes since the beginning of time. And today, I’m teary-eyed as I was performing certain movements as I was able to touch my L ankle doing the wide leg stretch, able to touch my L and R ankles doing the pyramid pose, touch my toes doing the forward fold and able to do the downward facing dog without bending my knees!! It was a massive improvement from Day 1 and it’s only Day 6!! I am soo happy. Still has to loosen up my hamstrings to perform the splits. But overall, I’m very happy that I found this challenge and I’m so excited for the progress in the upcoming days. Thank you soo much Danielle!
So happy for your achievements, i can't even touch my keens in the forward fold and I'll get teary eyed too when I can touch my toes!! Do tell me, before doing this splits challenge did you anything else? Were you already a bit flexible?
trying this
day one ✅
day two ✅
day three ✅
day four ✅
day five ✅
day six ✅
day seven ✅
this has helped my felexibility so much tysm
It’s great with the timer 😊
Decided to commit to 28 days today. I am hoping for more overall flexibility realistically I won’t get the splits in 28 days without hours and hours of stretching in so inflexible. But I’m excited to get better and better each day.
Day 1 Was brutal I was screaming and struggling and trying to survive, but I appreciate the video and the adjustments for flexibility challenge folks like myself.
I love you girl looove you. I needed exactly that 😍😍
IM TRYING THIS TMRW!! my february challenge 🥳😈
I am going to try this for sure
day 1st: omg, i almost did the splits, but perhaps it's thanks to my stretching experience at home:))) KEEP GOING!!
day 2: i have done it after work, even when i'm exhausted. amazing! i've almost done those splits
Gratz with 100K Daniela!
Lets go
thank youuuuuuu]