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00:00Hey guys, it's Hope
00:02and today I'm going to teach you guys
00:04how to quickly master your splits
00:06so basically you guys
00:08are just going to be doing these stretches
00:102 times a day
00:12for 10 to 15 minutes a day
00:14or longer
00:16so you can get it quicker
00:18and then you'll probably have it within 2 weeks
00:20or 1 month
00:22a good thing to do is to warm up briefly
00:24for like a minute or so
00:26basically I'm just going to be doing 30 jumping jacks
00:28and this will just get all your muscles
00:30warmed up and ready
00:32to be able to do the skills
00:48what we're going to be doing right now is
00:50going into a straddle
00:52which is like
00:54making a V with your legs
00:56bend down to one side
00:58hold this for about 20 seconds
01:00and then you're just going to go up
01:02and reach down to your other side
01:04now what you're going to do
01:06is you're going to put your arms up
01:08and go down to the middle
01:10now what you're going to be doing
01:12is straightening one leg
01:14and bending the other
01:16and going forward
01:18and holding this for
01:2020 to 30 seconds
01:22and then you're just going to
01:24switch
01:26to the other side
01:28now we're just going to go
01:30in a lunge
01:32on the ground position
01:34and hold that
01:36for 30 seconds
01:38make sure your knee does not
01:40go over your foot like that
01:42just make it like this
01:44and then you're going to
01:46straighten your front leg
01:48and see how far you can get your nose
01:50to your knee
01:52and then you will just
01:54slide down as far as you can
01:56into your splits
01:58and hold that for
02:0030 seconds to a minute
02:02and if you want even more of a challenge
02:04to go down further
02:06hold your arms up
02:08and then kind of just like to relax your muscles
02:10you're just going to
02:12sit in a butterfly position
02:14for 30 seconds
02:16and then you can put your nose
02:18to your knee
02:20and your feet if you want
02:22if you can't slide down quite right
02:24something that you can do
02:26is take two books
02:28and put one in your front
02:30and one in the back
02:32and put your feet on them
02:34and slide down
02:36and this will help you slide down
02:38for when you get stuck in a position like this
02:40it will help you slide down
02:42and if it's mainly your knee
02:44you can put it on your knee also
02:50and then hold your hands up
02:52and if you're working
02:54to get your middle split
02:56you can also put these on both of your feet
02:58and slide down to your middle
03:02lastly this is something
03:04that a lot of people do not like to do
03:06because it hurts a little
03:08but you can do over splits
03:10where you put your foot
03:12down on a raised surface
03:14and you slide down
03:16and so your leg is going up
03:18and you over split
03:20so I'm just going to be doing it
03:22on this table
03:24you can have like a small surface
03:26if you want but yeah
03:28and for more of a challenge
03:38you can also put your arms up
03:40so that's basically how to get your splits
03:42if you have any questions
03:44comment down below
03:46so I hope you guys get your splits soon
03:48bye
03:52hey guys it's Maddie
03:54I'm leaving seven gymnastics girls
03:56I'm leaving because I don't have enough time
03:58with softball and spend with friends
04:00you'll still see me in Hope's videos
04:02and Nicole's videos
04:04on seven cool tough now
04:06bye guys
04:16bye