2 Weeks to Splits: The Magical Stretching Routine

2 Weeks to Splits: The Magical Stretching Routine

This routine is designed to increase hip flexibility and relax the muscles in your glutes and hamstrings, making splits possible in just 2 weeks with only 10 minutes a day!
💡 Important Safety Tips:
  • Never force your legs or stretch to the point of pain. Work within your own range of flexibility and keep your breathing relaxed.
  • Keep your spine straight—do not arch your back during stretches.
  • If you feel discomfort or pain, stop immediately.
Table of Contents
  • 1. Preparation and Body Check Before Stretching (0–16s)
  • 2. Improving Knee and Hip Flexibility (17–37s)
  • 3. Glute and Hamstring Stretches (38–70s)
  • 4. Strengthening Thighs & Lower Back Flexibility (71–87s)
  • 5. Frog Stretch & Inner Thigh Relaxation (88–97s)
  • 6. Full-Body Stretch for Overall Flexibility (98–122s)
  • 7. Final Check & Flexibility Assessment (123–127s)

1. Preparation and Body Check Before Stretching (0–16s)

Before starting, check your body’s current flexibility. Stand with your legs slightly apart, take a deep breath, and gently bend forward. Notice how flexible your body feels. After checking, slowly lift your upper body and return to the original position.

2. Improving Knee and Hip Flexibility (17–37s)

Pull your knees towards your chest, then rotate your knees outward to increase the hip’s range of motion. Keep your spine straight and relax the muscles around the hips. Repeat on both sides, lengthening the thighs and glutes each time.

3. Glute and Hamstring Stretches (38–70s)

Bend one knee and stretch the other leg back to lengthen the glutes and hamstrings. Adjust by bending the knee slightly if it’s difficult. Repeat on the opposite side, keeping your breathing relaxed and adjusting the pose as needed.

"2 Weeks to Splits
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4. Strengthening Thighs & Lower Back Flexibility (71–87s)

Extend one leg to the side, keep your spine straight, and pull your hips back. Stretch the inner thigh and lower back muscles, but do not force it if you feel pain. You can adjust the difficulty by placing your elbows down or lifting your hips. Repeat on both sides.

5. Frog Stretch & Inner Thigh Relaxation (88–97s)

Open your knees and hips to the sides, then push your hips back while bending your knees. Keep your spine straight and gently stretch the inner thighs and glutes. If it’s hard, lift your hips slightly or use your elbows for support.

6. Full-Body Stretch for Overall Flexibility (98–122s)

Slowly raise your upper body, extend one leg to the side, and bend forward. Maintain a straight spine as you lean forward, moving only within your comfortable range. Repeat on both sides for balanced flexibility.

7. Final Check & Flexibility Assessment (123–127s)

Open your legs and check how much your flexibility has improved compared to the start. Straighten your posture slowly and finish the session, appreciating your progress. The video ends by encouraging viewers to leave feedback and look forward to the next routine!

*Source: Full original script.
This routine helps improve hip flexibility, circulation, pelvic alignment, and posture. Consistency for 2 weeks will bring noticeable change!