This is the ideal routine for you if you want to get your splits. We'll be doing the best stretches to help you achieve front splits quickly, so make sure to like and subscribe. Let's get started with 10 small kicks back and forth to warm up your legs.
As you can see, I'll be showing beginner modifications on the left side throughout the video, so no matter your current level of flexibility, you can follow along. After we finish the stretches, I'll share my best tip for getting splits quickly when combined with this stretch routine, so make sure to watch all the way through.After you've completed the 10 kick switch sides to repeat them on the other leg, place your feet slightly wider apart than shoulder width apart and reach down towards one ankle.
Try to let your head sink as close to the ground as you can. This will help your hamstrings become more flexible, which is important for achieving your full splits. In the same position, reach out to the person you truly are, and for our final stretch, reach out to your other ankle. For the next stretch, rotate your feet so that they're both facing your torso.
Next, we'll go down into a lunge as many times as you can perform.Ten times over, hold the lunge and rotate your legs in a circular motion. Now, change the direction in which you're circling your legs while maintaining a deep lunge. Lift up your arms to allow your hips to sink as low as they can. Now, bend your back leg of the lunge to feel a stretch in your back thigh. Finally, bend your back leg and straighten out the front leg to go into a backwards lunge. In this stretch, flex your front foot and reach over top of the front leg until you feel a good stretch in your hamstring.
Your hamstrings will now be stretched again. We'll start with the 10 lunges up and down. It's crucial to stretch the other side as well, even if you're only attempting to get your splits on one side. Next, we'll do lunge circles, so change the direction in which you're going. Now, lower your legs as much as you can while in the lunge, lift your arms, and bend your back leg. Finally, we'll go into the backwards lunge, which allows you to sit back in for a deeper hamstring stretch. Finally, you can place one ankle over top of the other to complete the stretch.
The next stretch requires you to lie on your back, pull one leg as close to your chest as you can with it bent, then try to straighten it as much as you can, and if you can get it completely straight, try to pull it towards your chest. We're going to lift up the other leg, so you can now lower it and then return to a seated position, this time with your legs straight out in front. Once you are seated like this, push your torso as close to your legs as you can to stretch your hip. Repeat that same stretch with the other leg on top.After you sit in this position and extend your arms as far forward as you can, you can sit back up and use pillows or anything similar to perform my favorite quick split technique. For this technique, use as many pillows as necessary to lower yourself all the way down into the split, and then hold it there for 30 seconds. If you're a beginner, you may need to use a lot of pillows at first, but each time you perform this routine, I want you to try removing a pillow until you can perform the splits completely down; it's okay if you need to use the same number of pillows.For optimal results, I suggest performing this program everyday or at least three to five times a week. In a few days, as long as you are persistent with it and gradually reduce the amount of pillows, you will finally have your splits all the way down to the ground.
You are on a beach, carefree and enjoying the sun's rays on your skin, the sound of waves, and the question, "Where did all the water go?" Better act quickly because in a matter of minutes you might find yourself submerged. Here's how to survive a tsunami: scientifically speaking, tsunamis are caused by intense underwater activity, usually an earthquake or an underwater volcanic eruption. These events push large amounts of water up from the ocean floor to the surface, but when gravity pulls it back down, all this stored energy is released, creating deadly waves that become stronger as they ripple across the ocean.With their incredible strength and endurance, they can travel across entire oceans at the speed of a jet airplane.
How can anyone hope to survive in a tsunami-prone area? The first step to surviving is learning to recognize the warning signs of a tsunami. The Pacific Ocean is home to volatile tectonic activity, which explains why 75% of all volcanic eruptions and 90% of all earthquakes occur there. These geological disturbances also account for 85% of all tsunamis. In most cases, an earthquake occurs before a tsunami, so if you're near the coast,and you had an earthquake, take precautions against it first. However, as soon as the shaking stops, move to higher ground as quickly as you can. The beach will expand in the other direction.
An early warning sign of an approaching tsunami is when the water along the coast recedes, exposing the sea floor. Avoid going to the beach to investigate; you'll only be risking yourself when the water surges back. Instead, head in the opposite direction and try to reach as high as thirty meters above sea level or three and a half kilometers from the ocean. Since tsunamis move quickly, you might not have enough time to get to the highest elevation While it may not seem very practical, in the 2004 Indian Ocean tsunami, an Indonesian woman was eventually rescued after hanging onto a palm tree for five days straight. While it isn't ideal, if you can't get to higher ground in time, you need to find something to hold on to as the tsunami moves inland it will sweep tons of debris along. In this case, look for a tall building with a sturdy concrete foundation.
If you see one nearby, run inside and get to the roof as quickly as possible. If you've made it this far, your troubles aren't over yet. A tsunami isn't one wave; rather, it's a series of waves known as a tsunami wave train. Waves may occur anywhere from five minutes apart to an hour apart, and be aware that the first wave that hits isn't always the strongest. Therefore, even when you think it's over, stay where you're safe until you hear from local officials.
This can be extremely dangerous because the accumulation of debris traveling at high speeds becomes deadly obstacles for anyone caught in the current.Although tsunamis are terrible and you may feel very helpless when a 30-meter wave is barreling at you at 800 kilometers per hour, have faith in science and empirical research to show you that there is always a way out. We'll keep showing you one episode at a time on what science has to say about this.
About the Creator
Hey! My name is Mj, and I'm a marketing specialist with a passion for digital advertising. I have five years of experience managing a wide range of online campaigns and improving brand visibility for clients across multiple verticals.