Don't forget to screenshot the science-based stretching routine in the video to have it ready whenever you're practicing the splits!! 📸 Can't wait to get our big splitsing group selfies when lockdown is all over and we can meet-up again! ♥️😘
I just came back to say I’ve been trying to get my splits for a year now, watched this 2 weeks ago, followed Natachas advice (missed a few days oops) and today at the gym I slid right into a full split on both sides and was so shocked!!! For everyone out there who’s always been super inflexible it can be done!! :o bless you Natacha
You do that 5 to 6 days per week. At the beginning of the video she shows 2 exercises for each(2 the hip flexer n 2 for the hamstring) so u choose only one of em n do it for 1 minute each side, as it says in the routine at 4:26
I'M DONE! Today I reached my full split on the right side. It took me about 5 months of stretching for 8 minutes, 5 times a week. I started at normal people flexibility and I never really exercised a lot in my life. I'm so proud of myself for sticking to it :)
It's sad to say that this video is simply a bad remake of Yiannis Christoula's video in 2018. He was the first to introduce this routine and studies, and in his video presented all the studies in detail, not like this here. It's sad that big youtubers take advantage of smaller ones by replicating their content without even credit them
I'm a professional ballet dancer who was always the kid who couldn't touch her toes. I personally found that I was never able to gain the needed flexibility in my hips for the splits until the muscles were strong enough to actively support my joints in extreme positions. This was especially true of my middle splits, which took me until college to perfect. I'm talking 15 years of stretching and strengthening. Never give up and remember that everyone's journey is different.
EVERYONE! It's been 5 weeks since I started this splits training program. I've made more progress than I ever have before when trying to get the splits. I started with 3 pillows under the crotch, now I'm at 1 relatively thin pillow. It's incredible and shocking because I'm making amazing progress and I think I'll be doing it without a pillow soon!! Consistency is key! Thanks again Natacha💕
i am a huuuuuge fan of natachas but i put a dislike bc the video isnt super thorough when it actually comes to getting the splits.. you also need to do a proper warm up to not hurt yourself AND you also need to strengthen your muscles bc weak muscles will feel tight when stretching and they wont let you go into the splits if it feels that it wont be able to hold you there safely etc. in my flexibility classes it literally goes warm up 15 min, strengthening 40 min and then the very last 5 minutes are actually stretching!! i follow a few contortionists on ig and you can see how strong/muscular they are and you dont get to that point (of being flexible) by just doing passive stretching
I tried Natacha’s method (one short session each day) for a year but made almost no progress. Recently I started with even shorter sessions (only 3 breaths per stretch) but multiple times a day (morning, afternoon, evening) and now I finally make progress again :) I do think her advice is good, it is just that for me it is most important to have shorter time periods between the sessions.
Time tags for me, if you want you can use it too :- 3:14 - 1st way - Hip Flexor Left and Right 3:24 - 2nd way - Hip Flexor Left and Righy 4:15 - 3rd way - Hamstring Left and Right 4:42 - 4th way - Hamstring Left and Right 5:37 - 5th way - Splits Left and Right 5:49 - 6th way - Splits Left and right
Hi everyone! I made a tool to practice the splits and thought i would share it. It’s called bendycandle and you follow Natacha’s stretching routine or your own custom routine. Press the button and an automatic countdown starts :). I find it really useful to not have to set my timer over and over on my phone. Hope this helps! Ps: this is the first page i’ve ever made so it is by no means perfect. You can always comment if you have any feedback.
It's sad to say that this video is simply a bad remake of Yiannis Christoula's video in 2018. He was the first to introduce this routine and studies, and in his video presented all the studies in detail, not like this here. It's sad that big youtubers take advantage of smaller ones by replicating their content without even credit them
When Natacha talked about faking the stretch/doing the bare minimum, it gave me flashbacks of P.E. class in all my years of school where I would stop as soon as the teacher looked away...and here I am now trying to achieve the splits.
Same! Mine is the second year in the row. This is my motivation to get back into trying harder. I've been doing my normal stretches but kinda gave up on getting the splits, but now I'm gonna give it another go.
this makes so much sense. after a workout i’d only spend like 5-10 minutes stretching and somehow i got the splits one day. i seriously thought i wasn’t even close but i didn’t push my self intensely at all. it makes sense now
(Just for myself) Kneeling hip flexor stretch 02:40 Advanced version 03:20 - feel the stretch in front of the hips 03:17 Kneeling bent over hamstring stretch 04:02 - feel stretch in hamstrings 04:16 Standing hamstring stretch 04:25 (04:35) - lean forward for deeper stretch Get into splits - use chairs or pillows for support - uncomfortable but not painful - stay square ❗️(hips rotated forward, front and back leg making a straight line, keep back up and sit up straight )
Natacha, I am a ballet dancer and I feel I can help you with your box splits. I have to say I do not recommend doing it the way you are trying to get into it. Instead of attacking it from the top, sit with your legs comfortably in front and push them to the sides just a bit. Then very slowly and gently, reach forward on the floor with both hands while you push the legs apart a bit more by scooting your bottom forward. It is VERY important not to force it since injury is easier with this split than the front splits. Reach forward for several seconds, then relax, then repeat, never straining. Recover by working on other stretches. You might try it again after a moment of recovery but then wait for the next session(a day or two later). Eventually, you should be able to reach all the way forward with your legs perfectly to the sides. You should also be able to transition smoothly from the box split into either front split. I hope this helps. I like your appeal to stretching science!
@@natachaoceane I really appreciate all the works done for all the explanation 🥺 I don't know how to put in words but this educates me a lot.. like lots😂 thank you so much
As a former dancer I can still do the front splits, but I’ve NEVER had my middle splits. It’s literally a dream of mine to get them! Love your videos Natacha!
thanks girl!! well maybe the science section about optimising your routine can help, and all you need to do is apply the most relevant exercises for getting the middle splits! I am still working on mine big time so I am there with you! All my love and thank you Kana
@@natachaoceane I don´t wanna bring you down but there is actually quite a big possibility that you´ll never be able to do the box splits. It depends a lot on the shape of your hip joints and their placement so even if you stretch the inner thighs it might not be enough. Anyway though, it´s worth a try. Keep on stretching, hope you´ll get them ;)
Me too...was a dancer. Had front splits, and lots of flexibility, but was never able to do middle splits. I think my hips were just not built to do them.
Saaaaaame! I've always been very flexible and got my front splits from doing synchronized swimming for a couple of years when I was younger. I've neeeeever been able to get my box splits though!
EVERYONE THIS DOES WORK!! If you are wondering before you start this routine. This does work! For years i have tried so many routines and none have worked but this one did and even got me more back flexibility too! With consistency I got my splits in two months! BE consistent and you will get it!
Thank you for physically pointing to where we're supposed to feel the stretch. I'm always unsure if I'm holding a stretch correctly because I don't know if I'm feeling it in the right spot. This really helps me readjust my form until I'm feeling in the spot that you've pointed out.
I have been stretching for a couple of months now. I’ve been at a plateau for about 3 weeks now while being VERY close to the ground. Your tip about sitting upright and making sure your back leg is straight is what I needed. I DID IT IMMEDIATELY AFTER TRYING!! Thank you!!! ☺️☺️☺️
WAIT YOU DID 30MIN PER WEEK, I feel like that is not enough, please tell me is it worth to lower my time on stretching, cuz I do 30-1hour per day! PLEASE RESPOND
I'm an ex-gymnast, still got the splits, and still train my flexibility every once in a while. But I loved how you explained the whole process from the beginning!
@@bymarissaanne exactly!! I may have lost around 15% of the flexibility that I had during my competition years, but it doesn't really go away. I train it from time to time not because "I have to" but because it feels good, and I feel so relaxed right after.
Growing up in gymnastics, I remember hearing that everyone's hip joint structure should allow them to do the front splits, but may hinder them from doing the middle splits. Would love to hear the scientific take on if this is true or not.
Yes! My trainer told me this too. Could jump in both front splits any second but never in middle splits and even with consistency, didn’t get any closer. I’m curious to see if my trainer was right
It really is!!! I study sports science and it really depends on how your body is built and the angle of your hip joints in comparison to your hip. So a lot of people aren’t physically able to do them
I JUST posted a comment about this cuz I was recommended a really random video about this a few weeks ago that explained it really well! But I never knew about it before and I don't think a lot of people do. Which kinda sucks since so many dancers, gymnasts, etc. do everything possible to get them down, and they're only hurting themselves in the long run.
Ive heard about that too and it's why I'm hesitant about stretching for my middle splits. For my front splits I only need to stretch out my muscles and make them more flexible (as she said, his flexors and hamstrings) but for the middle splits you actually have to try to push your JOINTS to get more flexible too, which I'm not really comfortable with because I think it can severely damage the hips in the long run... Ive also seen a video in which they said that not everybodys hips are naturally flexible enough for doing the middle splits
A couple of years ago I did an entire stretching program that took me about 2.5 months and stretched my way into front splits and actively did them after stretching whenever I wanted to do one for a couple years and then stopped, full stop. I still practiced active stretching, did yoga, and very basic ballet to maintain general flexibility. Just recently I wanted to get back to doing the front splits again, and I did my entire warm up and then did the initial base line and I was almost to the floor. Now I would never say, OMG, I got the splits in just a few days...no, it's more like I've been consistently stretching through various activity which has led to being able to prep to do the splits again with far less effort than my first go round. Really, thank you for being one of the honest people when it comes to the reality of how long it actually takes to learn this skill because when people see these ridiculous videos that purport getting the splits in 2 weeks, the average person will injure themselves and give up, get frustrated because they can't do what was most likely heavily edited in said videos and give up, or result in something with really bad form that causes them more harm then good.
Hey!! Great video!! I’m a professional dancer and just want to add that you can definitely turn your hips out for splits. This would look like the knees being outward instead of being up towards the ceiling. Dancers are trained to do almost all their stretching/dancing in turnout. A well rounded dancer would stretch parallel (the way you’re currently doing it) as well as turnout! ☺️ PS: try stretching in turnout for your middle split. Instead of having your knees to the front, shoot to have them up to the ceiling.
Thank You for this, as a dancer I am tiredddd of fitness gurus just doing five stretches and telling their following that do just them everyday and get these within a week or something. Just like strength, flexibility and mobility TAKES A LOT OF TIME AND ALSO NEEDS TIME FOR RECOVERY . So consistent work on mobility, and active, passive and dynamic stretching for flexibility AND RECOVery. Also hamstring flexibility also needs opening of the back and spine body as there is where the stretch comes from. Thank you for backing your words with science
Hi! Just wanted to ask : you seem to differenciate "active" and "dynamic" stretching => what is the difference for you? I find it quite confusing how "coaches" use sometimes those two terms However, for me 'passive' and 'static' stretching are synonyms
I Active stretching is where u r actively working on stretching the muscle- for example actively pushing ur split to open Passive- where u just to the stretch position but don’t actively work on opening: for eg- when u lie down on ur back and open ur second middle split- u r letting gravity do the work by stretching but not urself pushing to stretch. Dynamic- u r not staying in a stretch but constantly moving the body from one stretch to another- great as a mobility warmup. Static- u r in one stretch and holding the stretch
Hi there! You mentioned in your post that hamstring flexibility needs opening of our back and spine. What about a person with curved spine (scoliosis)? I mean, how this person could improve their hamstring flexibility? Is it safe for them to do such a exercise? :)
Nadia Nurul Falah most hamstring stretches are forward folds hence the back is an important aspect- but u can still stretch the hamstring without using too many forward folds or the use of the back. Firstly- speak w ur doctor . Secondly, using yoga blocks and then doing hamstring stretches can help a lot. The half split is a great one. Even a yoga strap can help( lie down and stretch your hamstring) . Hope this helps!!
Everyone is capable of doing a split and get flexible if you practice consistently I promise. Your muscles are so much capable if only you give them a chance
So grateful for this video! I started stretching with routines from other TH-camrs. Each was over 20 minutes long! I did them every day, found them very painful, made some progress but eventually gave up. So excited to get back into it with your simple and short routine!
I have watched so, so many videos on stretching and this is BY FAR the best one! It really explains not just how to do it, but why you should do it that way. I love that you broke it down for us on how long each day. And I love how real you are. Adorable and totally relatable. Wonderful video Natacha!!
Here we go, Natacha made a video about how to do the splits, now there’s literally NO excuses left. Love you, you’re a huge inspiration to so many of us! ✨❤️
i have never been this early i just wanted to say natasha has inspired me and helped my through a difficult time in my life and i will always be grateful i love you natasha
Natacha I can’t even tell you how these science videos hit DIFFERENT. I love evidence based fitness and you’re one of very few people who do it at all, let alone well
I'm trying to be a professional dancer and I'm still struggling with my splits. Thank you so much for this, I have the motivation, and always seek guidance so I stay disciplined!
You should film a full stretch session. I always find I am able to follow a workout routine or stretch routine when I am following a vid. Idk if this is just me but I always have trouble committing unless I am following and copying a video (or a person irl).
can you do one of these for the middle splits please??? i’ve been “trying” (meaning I’ve told myself to start stretching them but have never known where to start) to get them for years lol
Hello, dancer here :) for middle/box splits, have a go at frog pose where you're laying on the floor on your front with your toes against a wall to keep them close to your crotch (this opens the hips up), have a go at laying you your back with your bum against a wall and let your legs fall apart (stay there until the stretch stops hurting, then move a tiny bit wider. You can use a stretch band for this - look for the stiff ones with loops down them). Then have a go at laying on your front and straddle your legs then slowly push your crotch closer to the wall. Hope that's a starting point! x
Hey Natacha! I hope you're ok. I know there is a very small chance you see this message but in the small possibility that you do, I just wanted to say thank you so much on the information that you have provided us with. After almost a year of disordered eating tendencies and over exercising, I'm starting to take back my life by looking after myself. I'm currently in the process of restoring my period and increasing my metabolism, and thanks to your help I'm sure I will achieve it much faster than I would have without it. I'm so grateful that you taught me that performance is so much better than aesthetics and this has helped me to improve my relationship with my body ❤❤ Stay safe x
you're welcome Emily!! I'm glad I saw this comment and thank you so much for sharing your experience and story (: It makes me so happy to hear that you're working on your health and changing your mindset around food and training - you will come out stronger than ever I really believe it (: all my love and keep going strong!! ❤️❤️❤️xx
i can totally relate to this! natacha’s mentality helped me so much to stop overexercising and restricting my diet🌞🌞🌞🌞 now my body and i have a totally healthy relationship 😋
sending you love and warm wishes!!! i started recovery in january and i agree, natacha is such a positive influence on us. i hope you're doing well and i'm so proud of you for taking your life back
this is actually the clearest video i've watched on getting my splits! this year i have made yoga a daily habit. now that i do that already, i plan on building in just an extra 5 minutes of splits stretches a day post yoga session
That intro was GOLD! Loved this video in general since I've tried to get the splits for a few years (or more like wanted to and putting just a little bit of effort into it)
just wanted to come back here, and say that after a year of consistently applying exactly what has been said here i am very comfortable in my split now! And i was NOT a flexible person before!
Thank you so much for this advice! I've been doing classical dance as a hobby for more than 12 years, but I'm not very flexible so the splits have always been a distant dream for me. During this lockdown I've been trying to get better at them, but I was doing a longer session just once a week, so I'll start with this routine today, I'm so excited!
before watching this video: no interest in learning how to do splits after watching this video: *i must achieve this at all costs* haha thank you for the amazing video natacha! i hope you're having an amazing night! ❤️
sometimes it's just hearing someone being enthusiastic about anything that makes me want to do that thing! haha thank you for watching Brianna (: all my love!! xxx
This is such Q-U-A-L-I-T-Y content!! The science, the humour, the digestibility of the info, the editing, the practical implementation-ability! Thank you for giving us the content we can never deserve!
I have now made it my mission to get my splits down this year! I have never been able to do them so here we go, I’m so excited because with only a few minutes it can be done 🙏
Perfect timing! My hamstrings and legs have been getting tighter and I wanted to focus on getting my splits. I turn to TH-cam for tips and your video pops up first. Thanks again for the wonderful information!
This video came at a PERFECT moment. I'm working towards my splits right now by following gymnasts' videos online but I had no idea which muscle or tendon I'm stretching, or why they're doing what they're doing. Now I can know the science behind splits! As always, thanks for spreading well-researched and helpful information
I absolutely love the format of this video. Not only giving tips and showing us how to do stuff, but also explaining the muscle part of it and the reason for each stretch! I'd love to see more yoga/ flexibility related content like this! I'd really like to know how to do a seated forward bend for beginners
I'm so happy to see someone else using a cushion for the knees. Other videos make it look so easy on the bare floor, but it's PAINFUL! Great job and thank you for the video! :D
THIS IS THE ABSOLUTE BEST SPLITS VIDEO I HAVE EVER SEEN!! CAN'T WAIT TO START THIS AND SEE HOW I GO!!! Natacha, you always come through! love you, girl!
I teach elementary kids in Korea and so many of the kids have taekwondo training that I can be like "who can do the splits?" and 3/4ths of the class are already on the ground and then they're like "Teacher, why can't you do this?"
I just discovered you and I have to say...this is the most helpful breakdown of stretches for splits I've ever come across out of SOOO many searches on "Best stretching techniques for people that are horribly inflexible"! This video makes me believe I can actually do them now, and that's something I didn't have before! Thank you so much for the high-quality content; you're so thorough and it's so appreciated!!! Have subscribed already :)
Brilliant. Please could you do a similar type of outline about how to approach training for a handstand. I’m so on and off with it because I get fed up of not making progress. This type of approach would really help me with finally nail the handstand. Thanks Natasha you always give so much though to everything xx
hey Gill!! I actually have a detailed handstand tutorial from late 2019 that I still stand by and is how I got my handstand (: I hope it can help you out (: xxx
@@natachaoceane have you tried the center split stretch the other way around, laying on your back, butt to wall and letting gravity veeery gently stretch your legs towards the ground? It was years ago now but I made significant improvements with this method and my lower back loved it as well.
that video was actually really eye opening for me!! I stretched about 25 min/day for about 3 weeks, but then stopped bc I couldn't see any results and it felt like a waste of time. now knowing that even 5 min/day would be enough makes such a difference, since that's a routine which is way more easy to implement into my day! thank you natacha
I love this! Stretch workout vids dont hit the same. Im a girl of science. Always been fit but never understood stretching or flexibility. Now i understand it a bit more after a month of splits stretches. I needed this more scientific approach to the splits because I dont quite understand anatomy as someone in tech. Edit: Now that Ive watched the video, I feel better. Ive only been doing a few minutes per day to make sure each leg is stretched but ive been doing them every day. I felt bad that i wasnt doing entire 10 minute workouts but just stretching each muscle about one minute. I know Im at least closer than i thought I was
Natacha!!! I cannot tell you how long I have been dying for a video like this about the splits! Love that you broke it down, showed me exercises, hit me with that science and I cannot wait to implement this. It is my New Years resolution to get my splits and this is sooo helpful thank you!!! ❤️🙏
I'm just now coming across your channel, but i realize how much we have in common. I have always wanted to do the splits since I was a child, here I am at 23 years old and still can't even get it together. Part of that is due to me being scared, I tore my left ACL in my Knee and was unaware at the time because I couldn't afford an MRI at the time and the x-ray was not allowing them to see what was wrong. I'm hoping this will make a difference and i would like to share my experience with anyone that is interested. Another thing I wanted to say is, I am sticking around because Natacha seems to be a real influencer with the pain, the not being interested, or able to keep a consistent stretch routine. Lastly, her humor is just totally unmatched and underrated.
IT WORK GUYS! I reached the floor after 9 months of this stretch and literally practicing splits, I'm not a flexible person at all, but what matters the most is to practice frequentely, and just a tip for who are learning, try to maintain your back straight, we usually tend to lean forward when doing the splits!
I was doing intense stretching for about half an hour everyday and I didn't see any progress but when I tried yours I got a lot better in one day. Thx so much
My partner overheard me watching this video and asked if we can try this challenge together! I’m excited, thanks for another another well broken down video! ❤️
I fully intend to use this video as a drinking game. Cue word: Crotch. Also, my crotch and the ground are like childhood sweethearts who went their separate ways because of uni. They've slowly been trying to bond again after a 7year break but it's been pretty touch and go. Sweet talking helps a tiny bit
Now I understand why my splits are better than they used to be, even though I didn't stretch as intensively! Natacha, you literally open my eyes on this world😘😘
Thank you Natacha! Lord knows I need this! I'm about as flexible as a twig but I might as well use this lockdown to learn a new skill and keep things fresh :) xx
Perfect timing, I've been stretching for a month and was dissapointed that I have not done the Split so far. So hopefully, in two months, I'll get there. Thanks Natacha❤️
I'm so glad to see this. I've been trying to get the splits lately and it's been so frustrating to see my slow progress but I'm glad I'm not the only one that's taking their time.
this is the first video about splits for beginners that is actually useful for beginners and people who are not fricking ballerinas and find it hard to stretch. Thank you, I know now what I was doing wrong.
So weird...it’s almost like Natacha has heard me this week. That doing the splits is a goal of mine by end of the year! Thanks for the extra advice gal ⚡️✨
Speaking from a gymnast, middle splits is known as hard to get. It’s more painful than front. You gotta put in more effort than for the split to get it (typically)
i can't describe how excited i was when i saw this video!! can't wait to incorporate this into my post-workout routine!! just so I remember: one minute for each stretch 5x a week -- left hamstring, right hamstring, left hip flexor, right hip flexor, left splits, right splits
ah you can do it! stretching isn't a matter of actually lengthening muscle tissues, but training your brain/nervous system to know that those muscles are safe in that range of motion. so it takes time and consistency to achieve those goals.
i now need a follow along video for this! PLEASE include a warmup and the different options and Audible cues to help us change or correct posture or pose love this so much ive been stuck on a dm awau from sprits on my good leg for YEARS
I have the tightest hip flexors in the game, I have not ever been able to cross my legs , even as a child. Excited to achieve my life long goal of getting a front splits.
After many hours of stretching I got my splits (both legs) and thennnnn I stopped stretching and, of course, bye bye splits. One day, after months and months of not having a stretching practice (I would sporadically do cool down stretches after working out but those were always super short and inconsistent) I was dancing around and I randomly decided to try to slide into the splits. And. It. Worked. WHAT. Just as good as ever. My confusion could not have been greater because last time I’d checked they were looooong gone. I’m still befuddled to this day, but they’re back baby so I’m not going to question it 🤷🏻♀️
I'm still dealing with an injury from doing the splits in my yoga practice after not doing yoga for about 3 months. Don't be like me - be careful and work your way towards the splits slowly and carefully, and then never assume your body will always be as flexible as you are used to.
Getting my splits fully a few years ago took about 6 months! I would stretch 5 days a week and do all those stretches. I lost them this year because I’ve been running more than lifting (running the london marathon this october!) but just started trying to get them back again a few weeks ago!! Very well timed video haha
I loved this video! Totally relate with not liking to stretch and just wanting to jump into the workout 😂 , which actually led to an SI joint injury, so now I’m trying my best to stretch everyday. I would love to see a video on how to get your first pistol squat! That’s my goal for the end of the year 😊
I love how step by step and precise this is. Not just some vague ideas but am actual everyday program to follow. I never even though I wanted to get the splits but after this vid, I do now!!! Day one baybee!
Don't forget to screenshot the science-based stretching routine in the video to have it ready whenever you're practicing the splits!! 📸
Can't wait to get our big splitsing group selfies when lockdown is all over and we can meet-up again! ♥️😘
The wavy hair reaallyy suits you!! Ly💕
Keltie O'Connor would approve of this selfie situation!
love you natacha!
So with 6 minutes, total a day, I could get my splits in a few months?! That seems way more doable than what I was thinking.
screenshot and ready to go!! ♥️😘
I just came back to say I’ve been trying to get my splits for a year now, watched this 2 weeks ago, followed Natachas advice (missed a few days oops) and today at the gym I slid right into a full split on both sides and was so shocked!!! For everyone out there who’s always been super inflexible it can be done!! :o bless you Natacha
how many minutes a day and times a week did you do? I'm a bit confused how long the stretching should be.
@@solomiya9113 at 4:26 u can see how long the stretching should take
You do that 5 to 6 days per week. At the beginning of the video she shows 2 exercises for each(2 the hip flexer n 2 for the hamstring) so u choose only one of em n do it for 1 minute each side, as it says in the routine at 4:26
I’ve been working on mine for months! Im glad I saw your comment! I hope I’ll get to the same point as you in two week! 🥲
I nearly broke my legs trying the splits forcefully
Okay but natascha's sense of humour is underrated
👀🙈😘😘
Agreed. I'm hyper-mobile and have always been able to do splits, but still watching this ☺️
FACTS
I died at 5:55 🤣
Agreed! She just seems like such a fun person.
I'M DONE! Today I reached my full split on the right side. It took me about 5 months of stretching for 8 minutes, 5 times a week. I started at normal people flexibility and I never really exercised a lot in my life. I'm so proud of myself for sticking to it :)
good job!! congratsss🥳
@@ashanti9294 Thank you :)
Did you go straight into stretches or did you do a warm up first?
@@mikaelaluna3353 I did it after my exercise routine so my body was very warm. It helps a lot.
It's sad to say that this video is simply a bad remake of Yiannis Christoula's video in 2018. He was the first to introduce this routine and studies, and in his video presented all the studies in detail, not like this here. It's sad that big youtubers take advantage of smaller ones by replicating their content without even credit them
I'm a professional ballet dancer who was always the kid who couldn't touch her toes. I personally found that I was never able to gain the needed flexibility in my hips for the splits until the muscles were strong enough to actively support my joints in extreme positions. This was especially true of my middle splits, which took me until college to perfect. I'm talking 15 years of stretching and strengthening. Never give up and remember that everyone's journey is different.
Can split increase your height
@@karnsudathipmongkol9799 no
@@lgslli thanks
@@karnsudathipmongkol9799nothing can increase your height. your bones can’t just get longer
Do you have any tips on how to be better at ballet ?
EVERYONE! It's been 5 weeks since I started this splits training program. I've made more progress than I ever have before when trying to get the splits. I started with 3 pillows under the crotch, now I'm at 1 relatively thin pillow. It's incredible and shocking because I'm making amazing progress and I think I'll be doing it without a pillow soon!! Consistency is key! Thanks again Natacha💕
Did it work?
@@itsmeilyah9356 I'm almost there! I'm about an inch and a half off the ground when I do the splits without a pillow underneath! So close!!
@@jamieking1331 can we get a progress report? Is the pillow gone yet? I started this today so im super excited to see progress!!!!
Pillow is gone, y'all!! BUT, I'm still about about an inch off the ground. Haven't made full contact yet, but SO CLOSE.
@@jamieking1331 hell yea!!! Thanks for the update, keep goin youll get there!💪🏼
How can someone DISLIKE natacha’s videos?????? Why ? She’s so so so gentle ,polite and helpful ,it reflects in everything.
you're too kind Andri thank you so much 🙏🙏❤️❤️❤️❤️❤️
joke's on them anyway, a "dislike" still counts as a positive response on youtube haha
Jealousy 100% (or by mistake)
i am a huuuuuge fan of natachas but i put a dislike bc the video isnt super thorough when it actually comes to getting the splits.. you also need to do a proper warm up to not hurt yourself AND you also need to strengthen your muscles bc weak muscles will feel tight when stretching and they wont let you go into the splits if it feels that it wont be able to hold you there safely etc. in my flexibility classes it literally goes warm up 15 min, strengthening 40 min and then the very last 5 minutes are actually stretching!! i follow a few contortionists on ig and you can see how strong/muscular they are and you dont get to that point (of being flexible) by just doing passive stretching
@@natachaoceane You are kind. Blessings to you 💙
The fact that you only need a few minutes per day to stretch for splits actually makes me motivated to try it :'D
yes yes yes
Did you get them???
sooo?
I tried Natacha’s method (one short session each day) for a year but made almost no progress. Recently I started with even shorter sessions (only 3 breaths per stretch) but multiple times a day (morning, afternoon, evening) and now I finally make progress again :)
I do think her advice is good, it is just that for me it is most important to have shorter time periods between the sessions.
Update?! What happened?!??!?!
Time tags for me, if you want you can use it too :-
3:14 - 1st way - Hip Flexor Left and Right
3:24 - 2nd way - Hip Flexor Left and Righy
4:15 - 3rd way - Hamstring Left and Right
4:42 - 4th way - Hamstring Left and Right
5:37 - 5th way - Splits Left and Right
5:49 - 6th way - Splits Left and right
Bless you
hero!
Hi everyone! I made a tool to practice the splits and thought i would share it. It’s called bendycandle and you follow Natacha’s stretching routine or your own custom routine. Press the button and an automatic countdown starts :). I find it really useful to not have to set my timer over and over on my phone. Hope this helps!
Ps: this is the first page i’ve ever made so it is by no means perfect. You can always comment if you have any feedback.
Thank you I was just wondering how to tag this.
It's sad to say that this video is simply a bad remake of Yiannis Christoula's video in 2018. He was the first to introduce this routine and studies, and in his video presented all the studies in detail, not like this here. It's sad that big youtubers take advantage of smaller ones by replicating their content without even credit them
At 78 I see progress after only 8 days. I want to do the splits at my 80th birthday party. If I can, I'll invite you, too. New York fan
Did you achieve your goal?
Amazing 🎉 I believe in you ❤
how'd it go?
YESSSSS DIVA! 😍
When Natacha talked about faking the stretch/doing the bare minimum, it gave me flashbacks of P.E. class in all my years of school where I would stop as soon as the teacher looked away...and here I am now trying to achieve the splits.
omg lol I hear you! That was me and now I really want to make it happen!!!
@@comfyera I regret not taking P.E. more seriously :’)
My New Years resolution is getting the splits for the 7th year in a row LMAO
😭😭😭😭
Same! Mine is the second year in the row. This is my motivation to get back into trying harder. I've been doing my normal stretches but kinda gave up on getting the splits, but now I'm gonna give it another go.
HAHAHAHH FUCKING SAME I NEED TO GET MY SHIT TOGETHER
My motivation is figure skating, I wanna get on the ice and have fun but I can’t do that when I’m risking a sprain or a pull every five seconds 💀
I felt this, so much... same here 😂
this makes so much sense. after a workout i’d only spend like 5-10 minutes stretching and somehow i got the splits one day. i seriously thought i wasn’t even close but i didn’t push my self intensely at all. it makes sense now
Why did I feel personally attacked when Natacha mentioned her aversion to stretching and the art of pretending to stretch??
naaa girl I love you but stretching just really wasn't me 😂 I'm starting to appreciate it though!! xxx
very cool video, we learned something new today
The voice of my marching band visual technician echoes in my mind.
"You WILL need to be more flexible."
Same. I have freakishly long arms and legs so it was super easy for me to go through the motions with zero effort lol
(Just for myself)
Kneeling hip flexor stretch 02:40
Advanced version 03:20
- feel the stretch in front of the hips 03:17
Kneeling bent over hamstring stretch 04:02
- feel stretch in hamstrings 04:16
Standing hamstring stretch 04:25 (04:35)
- lean forward for deeper stretch
Get into splits
- use chairs or pillows for support
- uncomfortable but not painful
- stay square ❗️(hips rotated forward, front and back leg making a straight line, keep back up and sit up straight )
Thx
I know you said just for yourself... but 500 people are gonna have to use this too 😂💗 Thanks!!
Thank you so much for posting this
Natacha, I am a ballet dancer and I feel I can help you with your box splits. I have to say I do not recommend doing it the way you are trying to get into it. Instead of attacking it from the top, sit with your legs comfortably in front and push them to the sides just a bit. Then very slowly and gently, reach forward on the floor with both hands while you push the legs apart a bit more by scooting your bottom forward. It is VERY important not to force it since injury is easier with this split than the front splits. Reach forward for several seconds, then relax, then repeat, never straining. Recover by working on other stretches. You might try it again after a moment of recovery but then wait for the next session(a day or two later). Eventually, you should be able to reach all the way forward with your legs perfectly to the sides. You should also be able to transition smoothly from the box split into either front split. I hope this helps. I like your appeal to stretching science!
Natasha’s science explained videos ARE MY FAV 🤩😻😭
Sameeeeeee
ah you have no idea how much reading that means to me 🥺 it means the world that you enjoy studying the science with me! 👩🔬 allll my love Kayla! ♥️
@@natachaoceane I really appreciate all the works done for all the explanation 🥺 I don't know how to put in words but this educates me a lot.. like lots😂 thank you so much
"my crotch in the ground, they didn't know each other" - I'm dead 🤣🤣🤣
hahah just telling you how it was 😂😘
As a former dancer I can still do the front splits, but I’ve NEVER had my middle splits. It’s literally a dream of mine to get them! Love your videos Natacha!
thanks girl!! well maybe the science section about optimising your routine can help, and all you need to do is apply the most relevant exercises for getting the middle splits! I am still working on mine big time so I am there with you! All my love and thank you Kana
Same
@@natachaoceane I don´t wanna bring you down but there is actually quite a big possibility that you´ll never be able to do the box splits. It depends a lot on the shape of your hip joints and their placement so even if you stretch the inner thighs it might not be enough. Anyway though, it´s worth a try. Keep on stretching, hope you´ll get them ;)
Me too...was a dancer. Had front splits, and lots of flexibility, but was never able to do middle splits. I think my hips were just not built to do them.
Saaaaaame! I've always been very flexible and got my front splits from doing synchronized swimming for a couple of years when I was younger. I've neeeeever been able to get my box splits though!
EVERYONE THIS DOES WORK!! If you are wondering before you start this routine. This does work! For years i have tried so many routines and none have worked but this one did and even got me more back flexibility too! With consistency I got my splits in two months! BE consistent and you will get it!
Thank you for physically pointing to where we're supposed to feel the stretch. I'm always unsure if I'm holding a stretch correctly because I don't know if I'm feeling it in the right spot. This really helps me readjust my form until I'm feeling in the spot that you've pointed out.
I have been stretching for a couple of months now. I’ve been at a plateau for about 3 weeks now while being VERY close to the ground. Your tip about sitting upright and making sure your back leg is straight is what I needed. I DID IT IMMEDIATELY AFTER TRYING!! Thank you!!! ☺️☺️☺️
ahhh how amazing! that is even quicker than I expected this video to be able too help haha! so so happy you've got it, congratulations!! 🎉
WAIT YOU DID 30MIN PER WEEK, I feel like that is not enough, please tell me is it worth to lower my time on stretching, cuz I do 30-1hour per day! PLEASE RESPOND
I'm an ex-gymnast, still got the splits, and still train my flexibility every once in a while. But I loved how you explained the whole process from the beginning!
@@bymarissaanne exactly!! I may have lost around 15% of the flexibility that I had during my competition years, but it doesn't really go away. I train it from time to time not because "I have to" but because it feels good, and I feel so relaxed right after.
Growing up in gymnastics, I remember hearing that everyone's hip joint structure should allow them to do the front splits, but may hinder them from doing the middle splits. Would love to hear the scientific take on if this is true or not.
Yes! My trainer told me this too. Could jump in both front splits any second but never in middle splits and even with consistency, didn’t get any closer. I’m curious to see if my trainer was right
It really is!!! I study sports science and it really depends on how your body is built and the angle of your hip joints in comparison to your hip. So a lot of people aren’t physically able to do them
I JUST posted a comment about this cuz I was recommended a really random video about this a few weeks ago that explained it really well! But I never knew about it before and I don't think a lot of people do. Which kinda sucks since so many dancers, gymnasts, etc. do everything possible to get them down, and they're only hurting themselves in the long run.
The is a video called science of side splits that explains how to get past this x
Ive heard about that too and it's why I'm hesitant about stretching for my middle splits. For my front splits I only need to stretch out my muscles and make them more flexible (as she said, his flexors and hamstrings) but for the middle splits you actually have to try to push your JOINTS to get more flexible too, which I'm not really comfortable with because I think it can severely damage the hips in the long run... Ive also seen a video in which they said that not everybodys hips are naturally flexible enough for doing the middle splits
A couple of years ago I did an entire stretching program that took me about 2.5 months and stretched my way into front splits and actively did them after stretching whenever I wanted to do one for a couple years and then stopped, full stop. I still practiced active stretching, did yoga, and very basic ballet to maintain general flexibility. Just recently I wanted to get back to doing the front splits again, and I did my entire warm up and then did the initial base line and I was almost to the floor. Now I would never say, OMG, I got the splits in just a few days...no, it's more like I've been consistently stretching through various activity which has led to being able to prep to do the splits again with far less effort than my first go round.
Really, thank you for being one of the honest people when it comes to the reality of how long it actually takes to learn this skill because when people see these ridiculous videos that purport getting the splits in 2 weeks, the average person will injure themselves and give up, get frustrated because they can't do what was most likely heavily edited in said videos and give up, or result in something with really bad form that causes them more harm then good.
Hey!! Great video!! I’m a professional dancer and just want to add that you can definitely turn your hips out for splits. This would look like the knees being outward instead of being up towards the ceiling. Dancers are trained to do almost all their stretching/dancing in turnout. A well rounded dancer would stretch parallel (the way you’re currently doing it) as well as turnout! ☺️
PS: try stretching in turnout for your middle split. Instead of having your knees to the front, shoot to have them up to the ceiling.
funny that this is what has popped up when I have started my stretching process. you couldn't have came at a better time!!!
love you!x
then it was meant to be Akira!! All my love and good luck with your stretching journey (: xxx
Thank You for this, as a dancer I am tiredddd of fitness gurus just doing five stretches and telling their following that do just them everyday and get these within a week or something. Just like strength, flexibility and mobility TAKES A LOT OF TIME AND ALSO NEEDS TIME FOR RECOVERY . So consistent work on mobility, and active, passive and dynamic stretching for flexibility AND RECOVery. Also hamstring flexibility also needs opening of the back and spine body as there is where the stretch comes from. Thank you for backing your words with science
Hi! Just wanted to ask : you seem to differenciate "active" and "dynamic" stretching => what is the difference for you? I find it quite confusing how "coaches" use sometimes those two terms
However, for me 'passive' and 'static' stretching are synonyms
I Active stretching is where u r actively working on stretching the muscle- for example actively pushing ur split to open
Passive- where u just to the stretch position but don’t actively work on opening: for eg- when u lie down on ur back and open ur second middle split- u r letting gravity do the work by stretching but not urself pushing to stretch. Dynamic- u r not staying in a stretch but constantly moving the body from one stretch to another- great as a mobility warmup. Static- u r in one stretch and holding the stretch
Hi there! You mentioned in your post that hamstring flexibility needs opening of our back and spine. What about a person with curved spine (scoliosis)? I mean, how this person could improve their hamstring flexibility? Is it safe for them to do such a exercise? :)
Nadia Nurul Falah most hamstring stretches are forward folds hence the back is an important aspect- but u can still stretch the hamstring without using too many forward folds or the use of the back. Firstly- speak w ur doctor . Secondly, using yoga blocks and then doing hamstring stretches can help a lot. The half split is a great one. Even a yoga strap can help( lie down and stretch your hamstring) . Hope this helps!!
Everyone is capable of doing a split and get flexible if you practice consistently I promise. Your muscles are so much capable if only you give them a chance
So grateful for this video! I started stretching with routines from other TH-camrs. Each was over 20 minutes long! I did them every day, found them very painful, made some progress but eventually gave up. So excited to get back into it with your simple and short routine!
I have watched so, so many videos on stretching and this is BY FAR the best one! It really explains not just how to do it, but why you should do it that way. I love that you broke it down for us on how long each day. And I love how real you are. Adorable and totally relatable. Wonderful video Natacha!!
Here we go, Natacha made a video about how to do the splits, now there’s literally NO excuses left. Love you, you’re a huge inspiration to so many of us! ✨❤️
inspiration to us as well :~)
lol omg that is exactly how I felt! I have it on my vision board so I gotta start doing this!
i have never been this early i just wanted to say natasha has inspired me and helped my through a difficult time in my life and i will always be grateful i love you natasha
Natacha I can’t even tell you how these science videos hit DIFFERENT. I love evidence based fitness and you’re one of very few people who do it at all, let alone well
I'm trying to be a professional dancer and I'm still struggling with my splits. Thank you so much for this, I have the motivation, and always seek guidance so I stay disciplined!
You should film a full stretch session. I always find I am able to follow a workout routine or stretch routine when I am following a vid. Idk if this is just me but I always have trouble committing unless I am following and copying a video (or a person irl).
Hell yea. I'm the same way 😪😪
Agreed
YESSS
Yes!
Agreed totally
can you do one of these for the middle splits please??? i’ve been “trying” (meaning I’ve told myself to start stretching them but have never known where to start) to get them for years lol
Same!
hahah SAME!! Which is why I haven't done that video yet haha😭😭😭😭
Hello, dancer here :) for middle/box splits, have a go at frog pose where you're laying on the floor on your front with your toes against a wall to keep them close to your crotch (this opens the hips up), have a go at laying you your back with your bum against a wall and let your legs fall apart (stay there until the stretch stops hurting, then move a tiny bit wider. You can use a stretch band for this - look for the stiff ones with loops down them). Then have a go at laying on your front and straddle your legs then slowly push your crotch closer to the wall. Hope that's a starting point! x
that work out set is so cute 🥰 hope you’re taking care of yourself. mental health days are important!
hey Ariana! Thank you so much! I'm working on it (: all my love and thank you so much for the support xxx
Hey Natacha! I hope you're ok. I know there is a very small chance you see this message but in the small possibility that you do, I just wanted to say thank you so much on the information that you have provided us with. After almost a year of disordered eating tendencies and over exercising, I'm starting to take back my life by looking after myself. I'm currently in the process of restoring my period and increasing my metabolism, and thanks to your help I'm sure I will achieve it much faster than I would have without it. I'm so grateful that you taught me that performance is so much better than aesthetics and this has helped me to improve my relationship with my body ❤❤ Stay safe x
you're welcome Emily!! I'm glad I saw this comment and thank you so much for sharing your experience and story (: It makes me so happy to hear that you're working on your health and changing your mindset around food and training - you will come out stronger than ever I really believe it (: all my love and keep going strong!! ❤️❤️❤️xx
i can totally relate to this! natacha’s mentality helped me so much to stop overexercising and restricting my diet🌞🌞🌞🌞 now my body and i have a totally healthy relationship 😋
sending you love and warm wishes!!! i started recovery in january and i agree, natacha is such a positive influence on us. i hope you're doing well and i'm so proud of you for taking your life back
this is actually the clearest video i've watched on getting my splits! this year i have made yoga a daily habit. now that i do that already, i plan on building in just an extra 5 minutes of splits stretches a day post yoga session
That intro was GOLD! Loved this video in general since I've tried to get the splits for a few years (or more like wanted to and putting just a little bit of effort into it)
just wanted to come back here, and say that after a year of consistently applying exactly what has been said here i am very comfortable in my split now! And i was NOT a flexible person before!
Thanks for the update ❤
Comfortable? Go for oversplits!
A year ??? 😢
@@user-bl8jd9cz4l sadly yes, not a naturally flexible person at all. But it is possible :P
Thank you so much for this advice! I've been doing classical dance as a hobby for more than 12 years, but I'm not very flexible so the splits have always been a distant dream for me. During this lockdown I've been trying to get better at them, but I was doing a longer session just once a week, so I'll start with this routine today, I'm so excited!
before watching this video: no interest in learning how to do splits
after watching this video: *i must achieve this at all costs*
haha thank you for the amazing video natacha! i hope you're having an amazing night! ❤️
sometimes it's just hearing someone being enthusiastic about anything that makes me want to do that thing! haha thank you for watching Brianna (: all my love!! xxx
@@natachaoceane hahaha absolutely! xx
@@natachaoceane i'm the exact same!
omg that is exactly how I felt lol! Let's do it!!! ❤
This is such Q-U-A-L-I-T-Y content!! The science, the humour, the digestibility of the info, the editing, the practical implementation-ability! Thank you for giving us the content we can never deserve!
I have now made it my mission to get my splits down this year! I have never been able to do them so here we go, I’m so excited because with only a few minutes it can be done 🙏
My crotch and the ground..see, they just have a toxic relationship 😂
😭😭😭😭😭
😂
Yes😭
same 😭
Perfect timing! My hamstrings and legs have been getting tighter and I wanted to focus on getting my splits. I turn to TH-cam for tips and your video pops up first. Thanks again for the wonderful information!
This video came at a PERFECT moment. I'm working towards my splits right now by following gymnasts' videos online but I had no idea which muscle or tendon I'm stretching, or why they're doing what they're doing. Now I can know the science behind splits!
As always, thanks for spreading well-researched and helpful information
keep killing it Christy!! You got it!! All my love (: xxx
I absolutely love the format of this video. Not only giving tips and showing us how to do stuff, but also explaining the muscle part of it and the reason for each stretch! I'd love to see more yoga/ flexibility related content like this! I'd really like to know how to do a seated forward bend for beginners
I'm so happy to see someone else using a cushion for the knees. Other videos make it look so easy on the bare floor, but it's PAINFUL! Great job and thank you for the video! :D
THIS IS THE ABSOLUTE BEST SPLITS VIDEO I HAVE EVER SEEN!! CAN'T WAIT TO START THIS AND SEE HOW I GO!!! Natacha, you always come through! love you, girl!
ahh I'm so glad you found it helpful Jamie!! And I can't wait for you to have achieved them too!! All my love xxx
As someone who did competitive sports basically my whole life the pretending to stretch just hits different 😂😂 I had that shit MASTERED
I teach elementary kids in Korea and so many of the kids have taekwondo training that I can be like "who can do the splits?" and 3/4ths of the class are already on the ground and then they're like "Teacher, why can't you do this?"
BAHAHAHA well kids are more flexible than adults
there legs are more flexable bc there legs are small and is harder with long legs *idk maybe*
I just discovered you and I have to say...this is the most helpful breakdown of stretches for splits I've ever come across out of SOOO many searches on "Best stretching techniques for people that are horribly inflexible"! This video makes me believe I can actually do them now, and that's something I didn't have before! Thank you so much for the high-quality content; you're so thorough and it's so appreciated!!! Have subscribed already :)
You have no idea how much I appreciate you incorporating science and studies into your videos 👏 you’re awesome
Brilliant. Please could you do a similar type of outline about how to approach training for a handstand. I’m so on and off with it because I get fed up of not making progress. This type of approach would really help me with finally nail the handstand. Thanks Natasha you always give so much though to everything xx
hey Gill!! I actually have a detailed handstand tutorial from late 2019 that I still stand by and is how I got my handstand (: I hope it can help you out (: xxx
@@natachaoceane thanks Natasha! I’ll give it watch xx
I've started stretching before running which has helped 🏃♀️ also your hair looks so pretty 😍
ahh thank you so much Amy 🙏🙏🙏🙏 it definitely helps avoid injuries and is an amazing part of a warm up routine (: allmy love!!xxx
I read the title wrong and thought to myself "HOLY SH*T SHE GOT THE BOX SPLIT" lol power to you Natacha ♡
😭😭😭😭😭 it haunts meeeeeee
@@natachaoceane have you tried the center split stretch the other way around, laying on your back, butt to wall and letting gravity veeery gently stretch your legs towards the ground? It was years ago now but I made significant improvements with this method and my lower back loved it as well.
that video was actually really eye opening for me!! I stretched about 25 min/day for about 3 weeks, but then stopped bc I couldn't see any results and it felt like a waste of time. now knowing that even 5 min/day would be enough makes such a difference, since that's a routine which is way more easy to implement into my day! thank you natacha
Omg where have you beeeeen all my life ❤ loved the humor and the data, new subscriber
I love this! Stretch workout vids dont hit the same. Im a girl of science. Always been fit but never understood stretching or flexibility. Now i understand it a bit more after a month of splits stretches. I needed this more scientific approach to the splits because I dont quite understand anatomy as someone in tech.
Edit: Now that Ive watched the video, I feel better. Ive only been doing a few minutes per day to make sure each leg is stretched but ive been doing them every day. I felt bad that i wasnt doing entire 10 minute workouts but just stretching each muscle about one minute. I know Im at least closer than i thought I was
Natacha!!! I cannot tell you how long I have been dying for a video like this about the splits! Love that you broke it down, showed me exercises, hit me with that science and I cannot wait to implement this. It is my New Years resolution to get my splits and this is sooo helpful thank you!!! ❤️🙏
A split is like a chat with my parents about sex...got it.
I'm just now coming across your channel, but i realize how much we have in common. I have always wanted to do the splits since I was a child, here I am at 23 years old and still can't even get it together. Part of that is due to me being scared, I tore my left ACL in my Knee and was unaware at the time because I couldn't afford an MRI at the time and the x-ray was not allowing them to see what was wrong. I'm hoping this will make a difference and i would like to share my experience with anyone that is interested. Another thing I wanted to say is, I am sticking around because Natacha seems to be a real influencer with the pain, the not being interested, or able to keep a consistent stretch routine. Lastly, her humor is just totally unmatched and underrated.
IT WORK GUYS! I reached the floor after 9 months of this stretch and literally practicing splits, I'm not a flexible person at all, but what matters the most is to practice frequentely, and just a tip for who are learning, try to maintain your back straight, we usually tend to lean forward when doing the splits!
Omg I'm shaking, I did these stretches for one day and i got my right splits! I've been trying for years but nothing ever works hank you so much!😭😭💕
OH MY GOD - this is exactly what I need! My current goal is splits and I'm so close. Thanks for everything Natacha
YOU GOOOOOOOO I can't wait for you to get them real real soon! Sending you all my love!! Thank you for everything right back ☺️
@@natachaoceane Queen. You and that hard working awesome spirit are making the world a better place :)
My crotch can TASTE the ground! So close >_
I was doing intense stretching for about half an hour everyday and I didn't see any progress but when I tried yours I got a lot better in one day. Thx so much
Any time, I’m so happy to help 👏👏 you’re doing so great!!
Gurl let's take a moment to appreciate how much of a homework this lady has done........absolute kick-ass!❤️❤️❤️
Thanks!
My partner overheard me watching this video and asked if we can try this challenge together! I’m excited, thanks for another another well broken down video! ❤️
Pls pls pls do a middle split version of this!!!!! Even if you can’t do it, we need the science
I fully intend to use this video as a drinking game. Cue word: Crotch.
Also, my crotch and the ground are like childhood sweethearts who went their separate ways because of uni. They've slowly been trying to bond again after a 7year break but it's been pretty touch and go. Sweet talking helps a tiny bit
OMG such a cute love story ಥ‿ಥ
Now I understand why my splits are better than they used to be, even though I didn't stretch as intensively! Natacha, you literally open my eyes on this world😘😘
The research Natasha does is unmatched, she really is the only fitness you tuber I take seriously & makes me feel good about my body
Thank you Natacha! Lord knows I need this! I'm about as flexible as a twig but I might as well use this lockdown to learn a new skill and keep things fresh :) xx
it's one of those things that you can do just before bed ON your bed too which is pretty sweet! I forgot to mention that in the video actually 😂😂😂
Perfect timing, I've been stretching for a month and was dissapointed that I have not done the Split so far. So hopefully, in two months, I'll get there. Thanks Natacha❤️
How is it nowww?
@@alaalu7176 how's yours just asking bc i wanna see how long it took
love the scientific approach!! such a high quality video. definitely going to be trying this out to get my splits!
ahh thank you Caitlyn (: good luck with them I believe in you!! xxx
I'm so glad to see this. I've been trying to get the splits lately and it's been so frustrating to see my slow progress but I'm glad I'm not the only one that's taking their time.
this is the first video about splits for beginners that is actually useful for beginners and people who are not fricking ballerinas and find it hard to stretch. Thank you, I know now what I was doing wrong.
So weird...it’s almost like Natacha has heard me this week. That doing the splits is a goal of mine by end of the year! Thanks for the extra advice gal ⚡️✨
Did you get it?
Wow, as a grad student I really need a gif of Natacha saying "now for some science" while awkwardly holding the pillow
Speaking from a gymnast, middle splits is known as hard to get. It’s more painful than front. You gotta put in more effort than for the split to get it (typically)
Finally a video that explains exactly everything I wanted and needed to hear!
i can't describe how excited i was when i saw this video!! can't wait to incorporate this into my post-workout routine!!
just so I remember: one minute for each stretch 5x a week -- left hamstring, right hamstring, left hip flexor, right hip flexor, left splits, right splits
Yes! This is exactly what I needed. This has been a goal I've been working toward for weeks! You're the best, Natacha!
Okay even with science theres no way my legs are gettin to that point my hammys are toooo tight lmaooo
you can definitely do it Charlotte!! even if it's a mm at a time! I believe in you ❤️❤️❤️❤️
3 years ago I couldn't touch my shins let alone my toes and now I'm 3 inches away from splits! Consistency is key :D
ah you can do it! stretching isn't a matter of actually lengthening muscle tissues, but training your brain/nervous system to know that those muscles are safe in that range of motion. so it takes time and consistency to achieve those goals.
Same 😅 with the amount of progress I've made in a year, it would take 5-10 years to reach the ground lol
Also doesn't help that I have a longer torso and shorter legs
In yoga we call the first ones a crescent lunge and half splits! Way to go, Natacha!!
oooh that's great to know thank you Andrea!! All my love!! xxx
i now need a follow along video for this! PLEASE include a warmup and the different options and Audible cues to help us change or correct posture or pose
love this so much ive been stuck on a dm awau from sprits on my good leg for YEARS
You saved my life... i was trying all split legs exercises.. and give hurt my legs.. now i feel more better with following your method. Tnx
I have the tightest hip flexors in the game, I have not ever been able to cross my legs , even as a child. Excited to achieve my life long goal of getting a front splits.
Sorry, I've got you beat with the tightest hip flexors. Good information here. Good luck to us!
NOTIFICATION SQUADD! I been wanting to train for my splits so this is a motivation 🙌🏼
🥺 the best support in the world, thank you! I hope it helps you in some way!
After many hours of stretching I got my splits (both legs) and thennnnn I stopped stretching and, of course, bye bye splits. One day, after months and months of not having a stretching practice (I would sporadically do cool down stretches after working out but those were always super short and inconsistent) I was dancing around and I randomly decided to try to slide into the splits. And. It. Worked. WHAT. Just as good as ever. My confusion could not have been greater because last time I’d checked they were looooong gone. I’m still befuddled to this day, but they’re back baby so I’m not going to question it 🤷🏻♀️
You are legitimately the funniest, most entertaining and most relatable person I have ever encountered 😂 I wish we could be friends lol
My goal is to achieve front splits and I've watched a bunch of videos. Very glad I came across yours. By far the best out there.
I'm still dealing with an injury from doing the splits in my yoga practice after not doing yoga for about 3 months. Don't be like me - be careful and work your way towards the splits slowly and carefully, and then never assume your body will always be as flexible as you are used to.
Getting my splits fully a few years ago took about 6 months! I would stretch 5 days a week and do all those stretches. I lost them this year because I’ve been running more than lifting (running the london marathon this october!) but just started trying to get them back again a few weeks ago!! Very well timed video haha
good look with your marathon training alexa! 🤗
You are very beautiful, sophisticated taste, whisper and your beautiful and wonderful feeling
I loved this video! Totally relate with not liking to stretch and just wanting to jump into the workout 😂 , which actually led to an SI joint injury, so now I’m trying my best to stretch everyday. I would love to see a video on how to get your first pistol squat! That’s my goal for the end of the year 😊
I love how step by step and precise this is. Not just some vague ideas but am actual everyday program to follow. I never even though I wanted to get the splits but after this vid, I do now!!! Day one baybee!