To do a split in 30 days, you need daily, consistent stretching of key
muscles (hamstrings, hip flexors, quads) using lunges, pike stretches, and
pigeon poses, incorporating props like blocks for support and gradually
decreasing support as you get closer to the floor, always warming up first
and holding stretches for 30-60 seconds. While 30 days is ambitious,
consistent effort builds flexibility, but listen to your body and don't
force it.
Daily Routine
Warm-up (5 mins):
Light cardio (marching in place, leg swings) to get blood flowing.
Low Lunge/Runner's Stretch:
Step into a lunge, then straighten the front leg (half splits), flexing
the foot; hold 30-60s per side, use blocks for support.
Pigeon Pose:
From a tabletop, bring one knee forward, extending the back leg; helps hip
alignment.
Pike Stretch:
Sit with legs straight, reach towards toes (use a towel if needed).
Try the Split:
Use pillows or blocks under your hips. In a lunge, slowly slide your front
foot forward and back leg back, using props for support as you lower.
