How to Get the Splits as a Beginner! *Science Explained*

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

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 :)

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💕

How can someone DISLIKE natacha’s videos?????? Why ? She’s so so so gentle ,polite and helpful ,it reflects in everything.

The fact that you only need a few minutes per day to stretch for splits actually makes me motivated to try it :'D

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

Okay but natascha's sense of humour is underrated

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.

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

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

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!!! ☺️☺️☺️

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!

(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!

Natasha’s science explained videos ARE MY FAV 🤩😻😭

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!

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.

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!