How I Learned The Full Splits in 30 Days
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- Опубліковано 6 кві 2021
- In this video, I show you how I was able to learn the full splits in 30 days of stretching, using a short, simple, and straightforward stretching routine that I put together! With this routine, I was able to increase my body flexibility and achieve the full splits as a complete beginner, in just a few short weeks! :)
I have never really been the most flexible guy, but I've always admired and wanted the ability to do the splits. So one day, I decided to challenge myself to learn the full middle splits as quickly as I could (while still being safe!!!). And with a bit of commitment and a lot of effort, I was able to increase my flexibility by a surprising amount in just 4 weeks! Hope you enjoy the video and find some value in it!
This is my first time ever doing something like this (recording, editing, and speaking in a video) and even though it was a difficult, slightly embarrassing, and sometimes frustrating process, I quite enjoyed it and I'm proud of the end result! If you'd like to see videos like this, let me know with a like and a comment! And don't forget to SUBSCRIBE!
And if you have any tips that you would like to share, post it in the comments! Hopefully, it will be helpful to myself and everybody else!
Here are some resources that I found useful in the stretching process:
Natacha Océane: • How to Get the Splits ...
matthewismith: • Mechanics Of A Side Split
Tom Merrick: • Middle Splits | Do It ...
Ben Polson: • How I Learned The Full...
Where I get my ROYALTY FREE MUSIC FOR UA-cam (Get a 30 day free trial!):
www.epidemicsound.com/referra...
Join me on my social medias!
Instagram: / henryhaovo
Twitter: / henryhaovo
More videos: / @henryhaovo
Note:
I am really sorry for any audio or visual issues! I've never done any kind of video editing before so this is a whole new world for me. With a little time, I'm sure I will get better! :) - Навчання та стиль
![[10 Min Every Day] How To Do Middle Split In 2 Weeks # 510](/img/n.gif)
Thank you all for the kind words and actual constructive criticisms! I've received a lot of FAQs in the comments (future videos, flexibility, appearance, etc.) so I thought I'd pin a detailed comment to address them all together! I'll also be attaching my stretching routine from the video in words, at the end of this comment. Hope this helps to clear up a few things! :)
Subscribe for more content! And follow me on my social medias to keep up with me in the future!
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Twitter: twitter.com/henryhaovo
❓❓❓FUTURE VIDEOS ❓❓❓
1: We need to see more videos! Start posting more videos! When's the next video?
A: I'm so happy to see such widespread interest in more videos from me! I've been waiting on some equipment and items for videos to arrive (delayed in the mail 😑) but as soon as those things come in, I'll be right back to recording! Not to mention, it's been raining almost every day where I live... 🙄😪 In the meantime, I've been spending my time learning more about editing, cameras, etc. I hope to start posting more videos by the end of June...? I'm still really new to UA-cam and video production so I know it's going to be rough in the beginning, but I'm excited to start growing as a content creator, and I hope you join me for the journey! 😁❤️
2: You should learn to backflip! You should learn the handstand! You should learn-...
A: I have a HUGE list of skills I want to learn in the future! I can't wait to share my experiences with them on the channel. If you have a skill that you're interested in seeing me learn, leave me a comment and I'll try my best to learn it someday!
❓❓❓FLEXIBLITY/STRETCHING❓❓❓
3: Can you post a video of your stretching routine?
A: Unfortunately, I don't think I'll be posting a separate video just for my stretching routine. I hope to focus this channel on learning all kinds of interesting and unique skills, not flexibility and stretching videos. There are a ton of greats channels focussing around that topic already. But like I said, my PERSONAL routine will be at the end of this comment in as much detail as possible!
4: Did stretching make you taller?
A: Nope! I can see the logic behind this question, but for me personally, achieving the middle splits did not stretch the overall structural length of my legs. Still just a short guy! 🤪
5: Does age matter for stretching?
A: I believe yes and no. Generally, becoming flexible and mobile is much easier at a younger age. But that doesn't mean that you can't become flexible at an older age! It just might take more time than it would take someone in their youth, to achieve a certain amount of stretch. I'm not a medical professional of any kind, but this makes the most sense to me!
6: Were you flexible as a child?
A: Not really. I wasn't as stiff as a board, but I certainly wasn't at all capable of doing the splits.
7: Your starting position is already pretty deep!
A: I personally didn't think my split was deep to begin with, but I do realize that everyone is starting from a different beginning. I never tried to do the splits before this challenge, but I have been pretty athletic my whole life, so I guess my body already had a natural tolerance for a bit of stretch...? Outside of this, I do exercise regularly and do a quick full body stretch after every workout (but I've never actually focussed on any kind of split training)!
8: Can I get my splits in a month too?
A: Like I said in the video, everyone's bodies are different! You shouldn't focus on the timeframe, just the end goal of achieving your splits. I was able to achieve my splits in 30 days of stretching, but you shouldn't compare YOUR body to MY body. Even if it takes you a full year of stretching, you should be proud of your own body for being able to reach your goals in the end. :)
9: What happens to your testicles when you're in the split?
A: Contrary to popular belief, the testicles aren't actually really involved or affected in the process. They just rest in the front of your crotch as they do regularly. The part of my body that actually makes contact with the ground, is the area between my crotch and my bum. Hope that clears things up 😂
10: Can you learn to nut punch like Johnny Cage?
A: As hilarious as that would be, I don't think that "skill" merits its own video on my channel 😂
11: My knees/hips/thighs are hurting when I stretch. What do I do?
A: I'm not a medical professional of any kind. The only kind of discomfort I experienced during the stretch was from my hamstrings and hip flexors actually stretching, and the first few days of soreness that passed on its own. Again, this video only documents MY PERSONAL experience and routine. I'm happy if it can help, but I'm not saying this is the #1 go-to stretching routine for everyone. If you are in actual pain, I would recommend speaking with your doctor!
❓❓❓PERSONAL & APPEARANCE ❓❓❓
12: You have a lot of acne. Yucky! Ew! Gross!
A: I'm not offended or phased by people commenting on my acne, but I feel unprompted comments on others' physical appearances is all around unnecessary... These kinds of words can really hurt someone's confidence and make them feel self-conscious. Telling someone they have a lot of acne will almost always be taken in a negative way, even when it's "not meant as an insult." It just isn't helping anyone... There's a saying that I really like and I'd like to share it here: "If someone can't fix something about their appearance within a few seconds, then you shouldn't say anything about it."
For my personal acne, I've been on acne medication cycles twice before, and the results were great and long lasting! But the side-effects of the medication were pretty painful/irritating to me. Additionally, those treatments can be expensive, and can become more dangerous after multiple cycles.
Most of my acne is just genetic. I eat a balanced diet, drink a much higher than average amount of water, sleep an adequate amount, exercise regularly, and keep a proper skincare routine. Despite all fo this, my acne tends to flare up from time to time, and I'm okay with it. Additionally, most of the marks on my face are actually just post-inflammatory hyperpigmentation ("acne scars"), as opposed to actual acne bumps. While there are available treatments to fade scarring more quickly, they can be quite expensive like I said. I am okay with my own appearance, and my scars will fade with time and standard skincare products. 🙂❤️
13: Dude, you look exactly like Tenz. Dude, you look exactly like Jay from ENHYPEN.
A: I think it's just the long hair, round glasses, and the fact that I'm Asian 😂👌
❓❓❓MY STRETCHING ROUTINE❓❓❓
Below is the stretching routine that allowed ME to achieve my full middle splits. Like I've said before, I'm not a medical professional, nor am I a flexibility expert. I am just an average guy who spent some time researching to put together a stretching routine to achieve the splits. You are free to use my routine a guideline to shape your own routine, or you can follow it exactly. Either is fine! Instead of listing the amount of sets per exercise I did, I will just be listing everything I did in order. If you go down the list, that will be exactly the amount of sets I did in total.
(Warmup ~ 2-3 MIN)
12-15 - Front-to-back leg swings (L)
12-15 - Front-to-back leg swings (R)
12-15 - Front-to-back leg swings (L)
12-15 - Front-to-back leg swings (R)
12-15 - Side-to-side leg swings (L)
12-15 - Side-to-side leg swings (R)
12-15 - Side-to-side leg swings (L)
12-15 - Side-to-side leg swings (R)
(Pre-split stretches ~ 10 MIN)
1 MIN - Horse stance/squat
1 MIN - Standing hamstring stretch (L)
1 MIN - Standing hamstring stretch (R)
1 MIN - Kneeling hip flexor stretch (L)
1 MIN - Kneeling hip flexor stretch (R)
1 MIN - Horse stance/squat
1 MIN - Standing hamstring stretch (L)
1 MIN - Standing hamstring stretch (R)
1 MIN - Kneeling hip flexor stretch (L)
1 MIN - Kneeling hip flexor stretch (R)
(Split stretching ~ 20 MIN)
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
I hope this helps! :D
This did help thank u
Np brother from another mother
Did you spend an entire afternoon crafting this statement!?!?!?!
u know I got a question and I don't know if ur ever gonna answer....do I have to have skinny legs to do mid splits?plz answer it 🙏
Woah
Imagine training the splits for 10 years doing martial arts and you still cant to them then a Asian dude comes along and does it in a month
"No matter how good you are at something, there's always asian out there who will do it better." 😂😂 jkjk
It was still definitely a hard challenge! :)
Practice makes perfect, maybe you're doing something 'wrong'?
10 years? Bro at that point you gotta be doing something wrong
@@ZayMeisters just hardstuck about 10-15cm above the ground for the last 4 years
@@Tototechgame keep going! I'm sure you're doing great
"Finally, on day 29, this happend..."
*balls touch the floor*
*Screams*
😂😂
Haha
Imao, the moment balls touch the floor, I am picturing "The Creation of Adam" right now, and a glimpse of light on the touching point.
Thomas james , I misread it Theo james and fell to the floor 😂
U have ur 1000th like
-leg swings
- 2 min horse stance
-hamstring stretch two min each
- hip flexor stretch 2 min each
- roll out thighs for 1 to 2 min
- jump into split, 1 min stretch 1 min rest for 10 min
Arigato gozaimasu
im confused like so for 10 minutes, 5 min stretch and 5 min rest?? or he did switch 1 min stretching splitz and then rest and then stretch and then rest and then stretch and ye?
@@paenu 5 minute stretch first, then split for one minute, rest for one minute. Do this 10 times. Don’t repeat the stretches before each split.
Where did you get the 5 minute stretch from? Henry doesn't mention that at all in his FAQ/pinned comment/workout routine.
@@ex0duzz how do u do it thej
FYI, Henry started from a pretty advanced flexibility stage for the average person. His starting depth is not normal, but the consistency and some of the science here is great to see.
strength too - he warms up by holding a horse stance for 2 minutes, that's way beyond where the average person is at
@@helvete_ingres4717 Holy shit, you're not lying.
I consider myself pretty fit for a 41 year old and I just tried that for the first time.
After 30 seconds my legs started shaking and I could get to 1 minute total.
@@m.g.3913 45 y.o. Asian, tried 1 min for the first time after 8 years no sport. Succeeded 1 min
Mmmm, I'm not fit but I could do the warm up, not easily but doable, will see if I can do the split in 30 days, first time I did any stretching except after a run lol
@@domdomak2974 what’s your progress so far?
His starting position is way better than most people to begin with!
I guess my body has a bit of flexibility tolerance from regular exercising!
My starting position is much lower but I always plateau when I hit 1.5 inches from the ground
Actually when i was grade 7, i learned how really fast i did a middle split. Of course i embraced the pain and i did what you call, “ballistic exercise” if i remember it correctly. Basically you just push your body down into a split as much as you can then go up a little then bounce down again.
And i can relate with the swinging of your legs as a warmup i think i did watch a video that says do that so i did do it, then i can now go into full 180 middle split.
But sadly i realized that that was just the beginning.... you have to stretch daily to maintain it, when academic freeeze and online classes came in i can’t even split and i just end up making a “V” shape😭😭
Damnn you got an nsx
@@PLK123 yes I do , that’s her in the profile picture. I can send you a larger one if you like. Just provide an email
I’m so glad u talked about the moments where your flexibility plateaued for a bit and the little anatomy lesson, I’m so motivated!
Same
Did you learn a split
Same😂
Love the adjustment!
Resting a week every 6 weeks helps
As a dancer and dance teacher I have isues with this video. Someone in the comments mentioned the lack of external rotation. This is much more complex then that. Partially true though. The problem is straining your knees if you just streach like this and don't know how to properly use your muscles while also keeping your torso all the way up, which is also putting much more strees on your knees and lower back. I would just lean forward for better supprot and more controll. What I see in the video are some moments where you have some worriesome side knee extentions: your knees go deeper to the floor, but hips stay as they were. This leads to a lot of knee pain in the future. I would advice to start from the straddle (also if trained properly usually easier to achive) and then progress into middle splits. But also be careful of too much external rotation in your hips, meaning for example if you get in your middle splits, get your torso to the floor and then try to rotate out, that is too much. The differnce is not really where your knees are facing, but what is the possition of your hip bones. In both middle splits and straddle there is the same rotation going on, you just achive it by either pushing you hips back or rotating your legs out. Anatomically this is the same movement leading to "unlocking" your hips. In the video you are doing doing it both ways.
Bigger issue though is the exercises prior to splits. The warm up is waaaay too short. You can't just swing your legs a couple times and get into it. Not if you are a bigginer with no real spot experience. Even then, high risk of injury. The stretches you do prior don't really do much for your middle splits. Even the rolling dosn't go to inner thighs and glutes. There are no hip mobility exercises essential for middle splits. You stretch the muscles that don't really play significant role in the middle splits. So the results come mostly form sitting in your splits 10 min. a day. That being said, although results are great, without natural predisposition and with no experience, this can end really badly for someone.
Don't do it at home, not like this, not if you are a begginer, just go see a professional to work on this. Also, please strenghten with your stretching. It will help preventing injuries.
Appreciated reply, but not all of us are rich enough or bourgeoisie enough to afford a dance tutor
@@aam2457 might as well be just a free tip from employees at your local gym. I think they'd be fine to give a pro tip for free if you tell them you're afraid for your health and don't take up much of their time, 5 minutes should be enough to explain the issue and get an answer
@@aam2457How about medical bills?
Don't injure yourself. You aren't aware how it feels to be injured when you are healthy. Take good care of your only body.
@@aam2457you can go on a jog, swim, do a HIIT workout, vacuum your house, or dance in your room for 10m and that would be a really good warm up. You don’t need a dance teacher to warm up your body. She’s saying you need to move your body for longer than leg swings - perhaps even break a sweat. You need to feel warm
@@aam2457there are professionals teaching the right way to do it in YT
As a person who can do the middle splits if you stay in the middle splits for to long than your legs will really hurt so just stay in the middle splits for as long as you can! And if you legs don’t get deeper in your splits than try to put pillows under your legs than each day try to take one pillow off than you might do it! Hope this helps! Also take breaks like two or three days
I had my sister sit in me lol
Short answer: Consistency + Suffering
😂👌
Yes.
@Real Aiglon Sadly you keep hearing nonsense from people who are unable to understand jokes. He even says not to push yourself beyond your limits and have patience.
@Real Aiglon man, I can do a full pike and going for the pancake and I definitely felt pain while practicing for that.
I could never “stretch “ enough how that statement is true!……………………….see what I did there? 😬
3:49 *"don't compare yourself to anyone else"*
Man, this is like the ultimate life hack for reaching life achievements and generally being happy and content with your life!
Yup! Comparison is the thief of joy. All that matters is what YOU achieve! :)
But it's not that easy when one of your friends is a successful ballerina
ua-cam.com/video/zSNU0DLZWqM/v-deo.html
Splits🔥
especially if the person is Asian
That is legitimately THE best advice for so many things in life!
My daughter has been working on her middle splits for over a year. I found your video today & guess who finally was able to get all the way down this evening using your routine!!! Thank you so much 😊
This sounds very depressing for me. I started to try to achieve leg split, but i dont want it to be like a year, wtf, i dont even need leg split that much i just want to do it for the low kick into the head to random addicts on the street, why would i waste year on that
@@user-ok1xq5qm9t I think it is worth it to become a kung fu kick master. I want to become that.
@@user-ok1xq5qm9t thats only you lol 😂
People do it to get higher kicks, improve in martial arts etc
@@user-ok1xq5qm9t10 min everyday isn't that much bro you can do it while watching social media and trust me if you warm up and do it everyday with proper form it won't take 1 year
@@user-ok1xq5qm9tI’m a dancer and I’ve been working on it for 2+ years 😅 almost have it fully to the floor. Splits are hard work, it’s not an easy journey neither mentally nor physically
Thank you! THIS is the kind of content I’m looking for. Love that you made it happen! I’m impressed.
For all those who are trying this never skip warm up, I had skipped it and gone directly to split which caused damage in my ligaments and took almost six months to recover completely. Be safe ❤️
Thanks for the suggestion bro
Yes, Sir, salute. I will remember by heart. Thank you for your advice.
roger that.
R.I.P
😨
A way my gymnastics coach had us get used to our middle split was to sit in a V position and raise our legs into the air and then do small circles. This helped us get used to rotating our hips so we could go down further and it also helped us gain more strength as well!
omg i hated doing those when i did gymnastics
ua-cam.com/video/4G6e4TaJxkI/v-deo.html
Good vibes .
Wait can u send me a video on how to do it cuz I cant visualize it properly with the way you explained it lol
@@labae8728 for sure! I hope this helps, I linked a youtube video that demonstrates the exercise! ua-cam.com/video/87pb7mV7DkY/v-deo.html
@@maggiepegg1497Thank you!!
Congrats man!!! Thank you for showing us your progress! It gives me hope that I can achieve the splits one day too!!!😄
I started this a few days ago and it seems to be the only tutorial that is actually working for me! Thanks bro! I've watched so many other people talk about this and it seems they don't fully understand what they are teaching or how to teach it.
2:08-2:32 You’re the first UA-camr I found that addressed this, I’ve been trying to do the splits and wondered why it felt like my thigh and hip bone collided, and you were the first person to address the science behind it.
ua-cam.com/video/4G6e4TaJxkI/v-deo.html
Good vibes .
gotta remember this
I didn’t get it, so he is basically saying to go forward (with the body?)
Great comment. I managed to do this split using this Pro tip on day 1 after some stretching. Very important
Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?
Man this shit is giving me anxiety, just imagine your hands slipping off while doing it 💀
Your body will most likely respond by automatically bending your knees- so you won't tear anything.
I'm glad I didn't slip 😅
@@yynwi yea
dont worry, your body is reslly smart and by reflex you will bend your knees
AH
This does give me confidence now. I have been stretching for over 60 days and still haven't gotten my splits but have seen significantly better results, getting closer everyday!
Estou alongando a 82 dias e ainda estou 25cm do chão. Comecei com 44cm
Mas parece que não sai do lugar
Also, I appreciate how thorough you were with you’re explanation. I seriously appreciate the research and assessment you put into making this video. I am going to follow your steps. I truly appreciate the hip bone information you gave. You’re amazing! Thank you.
For everyone trying this out, make sure to turn out your legs as much as possible!! Try to get your knees to face upwards and NOT forwards
Good tip!
You say this due to making it easier or for actual security reasons? As in , less chance of hurting yourself and being the proper form. Thanks!
@@danielz-v4083 yes both, you’re welcome:)
Thanks I didn’t know this
actually both are valid. That's the difference in part between middle and straddle split.
Love 30 day learning challenges. Thanks for sharing. 💪🏻
Thanks Max! It’s a lot of fun 😁
@@HenryHaoVo I’m a physical therapy student in my 3rd year & watching your vid w the knowledge you’ve gained i am so proud of you!!!!!
PNF and tilting of pelvis wow *you picked the right strings*
Keep going brother Learning about basic anatomy can be soo helpful to carry out ADL
ua-cam.com/video/zSNU0DLZWqM/v-deo.html
Splits🔥
@@HenryHaoVo If you see please reply, is it still painful to do it after completing mastering it.
@@petaboi2562 Have you ever made Jesus your Lord and savior? Jesus offers you His Righteousness as a gift He will wash you completely Clean from ALL your sins and wants you to Come to him it says, “For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord."
Meaning the punishment for our sins is Hell Because we are not obedient to God. But Jesus was completely obedient to God He went to the cross to die for us and now we do not trust in our obedience but His it says, “Yet now he has reconciled you to himself through the death of Christ in his physical body. As a result, he has brought you into his own presence, and you are holy and blameless as you stand before him without a single fault.” Gods wrath and Judgment went on Jesus Because He was carrying our sins so God treated Him like the worst sinner now God will Justly treat you like you have never sinned after you believe upon Him so when the blood of Jesus is over you God cannot treat you like a sinner! He never wants to but now He can Justly treat you like you never sinned Jesus was our sacrifice for our sins!
Tell God you admit your a sinner and ask Him to wash you with His blood and receive His Gift of righteousness. Come out of darkness and into light!
it’s your part to receive Jesus to believe upon Him. It says,
“Jesus answered and said unto them, This is the work of God, that ye believe on him whom he hath sent.”
Don’t think it’s not wrong to sin
-because He loves us.
Thank you SO MUCH! This has been a goal of mine for so long but until your video I never found a protocol or a detailed enough explanation that made it seem achievable. This is genuinely the best resource I have ever seen. Cannot thank you enough!
I love how you made this into something enjoyable to learn, most people take the fun out of everything and make it so technical. We should all just act like a child at times, makes life so much better ❤
Actually, it looks like fun to viewers, but when you practice it yourself, it's hard work, commitment, and pain.
You a literally the first person to tell me about the pelvis thing and that the bone gets stuck and you have to lean your body forward thanks that was alot of help
No problem! I feel like a lot of people don't realize that issue, so I just wanted to share the knowledge :)
Wow this is the first time a youtuber replied thanks
@@HenryHaoVo But i see so many people who don’t go forward when doing the splits. How it’s possible then?
@@Elif.-7 not everybody has the same bone structure
As a girl who isn’t that flexible, I appreciate this video! I think I’ll try to get more flexible and learn how to do the full splits myself!
Good luck!! :)
You still trying?Or did you start at least?
Anything happened?
@@Nabeelah94 imma start today😂
ua-cam.com/video/zSNU0DLZWqM/v-deo.html
Splits🔥
I can just imagine how stoked you were when you got it! I was happy for you as well. I recently started stretching to improve my calisthenics and locomotion movement routine. The first week I couldn't reach my toes while stretching straight down, but surprisingly enough, I was able to stretch and touch the floor in about a week. Now I'm here learning in order to conquer my next challenge - drum roll: The Splits! LFG! Thanks for the video and all the great tips. Keep stretching.
I gave up on doing the middle split years ago! This video is so helpful...I already have both side splits but I'll work on this and hopefully have it down by the end of summer.
I love your humor btw and I subscribed 😊
You explained the pelvic bone problem so quickly and well, haven't seen this that good in any video of flexibility coaches.
MovementByDavid is the best flexibility coach like ever he's on youtube
@@itsnaybee9213 that man is epic
That made me realise what I was missing when I tried to do the middle split. I was about a good 20 cm off the floor and couldn't go any lower if I tried. Didn't even occur to me to bring your pelvis forwards. I haven't stretched for over two years now, but this is inspiring me. Splits are a good party trick
For all my fellas doing this everyday.
Edit: I have been doing this for a month or so.. And i am stick just 2 3 cms above the ground.. How do i go down completely??
Warmup- 0:30 to 0:50 *2
12-15 - Front-to-back leg swings (L)
12-15 - Front-to-back leg swings (R)
12-15 - Side-to-side leg swings (L)
12-15 - Side-to-side leg swings (R)
Pre-split *2
1 MIN - Horse stance/squat
1 MIN - Standing hamstring stretch (L)
1 MIN - Standing hamstring stretch (R)
1 MIN - Kneeling hip flexor stretch (L)
1 MIN - Kneeling hip flexor stretch (R)
Split {20mins}
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
ty
It was two minutes for the horse stance, flexor, and hamstring stretches
Ty so much
THANK YOU!!
Omg tysm
WOW! Congratulations! You must feel amazing to have finally achieved your full splits. It’s something that I’ve always wanted to do, but got discouraged once I reached a certain point & wouldn’t get lower over time. I’m gonna try it your way. Hopefully, I’ll get it this time. Thanks for taking the time to make this video. Very helpful & entertaining .🙌🏽❤️😊
This is by far the best video I seen on splits!!!!Thank you for your help I’m bout to start today!!
"I was never really that flexible" literately all you naturally flexible gits always say this 😂
It's true! 😂😂 I had always wanted to be able to do the splits but I never put in the effort to try until now :)
Teaching something that you are natural born is not the way to go; because all others like me that I do not have natural flex never could achieve this. I have a friend that never did anything and has a big belly but he has natural flex so he can split or do whatever with the legs without warming etc.
-----As you see at 0:40 in the video, when warming up he HAS THE FLEX...
True but you never know what ur limit is till you reach it, so try anyways 👍
@@sportsfan3251 I will try starting in a moment
@Jude B so how to over pass those limitations?
Dude... amazing. But this looked horribly painful at times. lol
Hahaha, it was definitely uncomfortable but I never pushed TOO hard! Safety first :)
@@HenryHaoVo lol! I had this same goal in the last month of 2020. I had been doing martial arts since 2009 and I've always been pretty flexible. I almost got to it.. but not quite. Eventually after using my years of practice I got it a couple months ago after doing nightly stretches. Also, I like your channel, you earned a new sub!
@@yourcousinsbrokenps2400 what's the name of the girl on ur profile pic
@@limterence1779 on a serious note stretching shouldn’t be painful 😭 uncomfortable yes but painful no
Thank you so much for addressing the pelvis situation!! I was so stuck on it until you told us about it!
i'm surprised to find out that this is your first video on yt, high quality content & super entertaining ! thanks for the tips
I came here to thank you for the explanation about how pelvic position affects our struggle to split. I was trying to make a split for quite long period of time. You are the first person who showed how to open the hips in a right way without getting injured. Thank you
I'm glad it could help! But I can't take credit for that, that was a tip that I found in a video by matthewismith. Just thought I would pass on the knowledge :)
@@HenryHaoVo Thank you anyway. I have been doing different exercises for a split (e.g. frog) but noone explained that the hip bone will not be able to open unless peivis is tilted in that way.
And thank you for the link too
@@bilingualpolyglot2478 have you been able to learn the splits now
@@sunshinexfelix1629 Nope😅 as soon as I haven't practiced it every day... And I should admit I am not that flexible. Even as a child I wasn't. But each time I practice it is getting better because right pelvic position reduces pain in joints. So maybe not in a month, but in a 3 or 6 months it may happen🤣
plot twist: He already could do the splits
Hmm😅😅
Plot twist: he got stuck like that and has been in the same position since day 29
@@danaayounus HAHAHAHAHA
hahahaha probably true
Yeah for sure
I know this is a bit late, but Thats awesome, congratulations!! I am 52 and doing Tae Kwon Do with my daughter. She is doing full splits and keeps encouraging me to keep trying to get to the full splits. going to follow your regimon and let you know how it goes. I am currently where you were on week one. Keep you posted on progress :) thanks for posting!!
Update?
What happened??🤓
Your enthusiasm was cute! Honestly, as a gym trainer, it was nice to see you explain that so well. Including the incorrect posture of the front/back splits. Good job!
This really works. I also got my middle splits in 30 "working days". I would take 2 days off after each training day so 30 working days means it took me 3 months. The most effective exercises for middle splits (after a dynamic warm up) are Cossack squats, lotus pose, and dynamic frog pose. I'm 40 years old and I feel proud to have achieved middle splits. Until I watched your video, I believed that achieving middle splits is almost impossible after your teenage years. But now I know it's possible because I've achieved it 😌.
Have you ever made Jesus your Lord and savior? Jesus offers you His Righteousness as a gift He will wash you completely Clean from ALL your sins and wants you to Come to him it says, “For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord."
Meaning the punishment for our sins is Hell Because we are not obedient to God. But Jesus was completely obedient to God He went to the cross to die for us and now we do not trust in our obedience but His it says, “Yet now he has reconciled you to himself through the death of Christ in his physical body. As a result, he has brought you into his own presence, and you are holy and blameless as you stand before him without a single fault.” Gods wrath and Judgment went on Jesus Because He was carrying our sins so God treated Him like the worst sinner now God will Justly treat you like you have never sinned after you believe upon Him so when the blood of Jesus is over you God cannot treat you like a sinner! He never wants to but now He can Justly treat you like you never sinned Jesus was our sacrifice for our sins!
Tell God you admit your a sinner and ask Him to wash you with His blood and receive His Gift of righteousness. Come out of darkness and into light!
it’s your part to receive Jesus to believe upon Him. It says,
“Jesus answered and said unto them, This is the work of God, that ye believe on him whom he hath sent.”
Don’t think it’s not wrong to sin
-because He loves us.
@@waterdrop154 Can Jesus do the middle splits?
@@chaoticdays I'm dead 😂😂
@@chaoticdays Hahahahahaha!
Also just to give advice, you have achieved it but keep warming up and doing the splits daily or 3x a weekly to maintain it. Muscle memory is real and good but if you dont stretch for a long period of time anymore, you will lose that flexibility and start again.
I had an injury and didnt stretch for weeks and my flexibility went down. It felt like starting over but not as much work as when I first started
Step 1: Learn how to split with this video's instructions.
Step 2: Learn how to nut punch like Johnny Cage.
LMFAOOO
😂😂
Hahahahah
Needs more “process “ like this ,inspiring a lot ,congrats🎉🎉
The fact that you did your own diligence and research gives the real value to your achievement, more over when one share this valuable information with others. For that reason you get a deserve like, something I hardly do.
Hey Henry, I want to say thank you. After 20 working days I finally achieved the middle splits-a huge goal of mine. This was a great challenge for me since I was struggling with shoulder problems and needed something to work on. Thank you for combing all this information In a short and direct video.
love this for you! any tips would be appreciated! started last week
@@rmc3728 sir what did this comment have to do with god?
Yeah went through the goalies legs
@@liaddractive Depends, for some, everything. Why are comments negative sometimes? it happens.
Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?
My left hamstring hurts just from watching this, and it's been about thirteen years since I pulled that muscle after being obsessed with stretching in order to do the front splits, but I did not warm up enough. STAY SAFE everyone and DON'T FORGET to warm up before you stretch!! Even better is also to work out the muscles in combination with stretching (and as others have mentioned, make sure you have the correct technique when stretching).
When I pulled my hamstring, it was HORRIBLE. I could really feel the muscle fibres coming apart, I screamed in pain and I had to be carried to the school nurse (it happened during P.E.) and walk on crutches for a few days. It took many years for the pain to stop saying hello, and even now I'm reminded 😅
It's NOT worth it trying to go fast, listen to your body and listen to your limits - if you can't do the splits, you're still awesome.
Thank you for sharing cause I was about to go overboard too one of my friend’s was able to achieve her split in 3 days and I’ve been on it for more than a month now 😭
@@favourodetola8432 it makes me happy to hear you’re being careful, all our bodies are different and if you continue SAFELY you’ll get there in time ❤️
same thing happened to me! tore my hamstring doing the splits after not warming up and i swear i heard my muscle ripping. it sounded like pulling a bendy straw 😭
Gosh,if your hamstrings haven't fully recovered yet,you better strengthen them. Train nordic curls-the best hamstring calisthenics exercise.
@@robertfox4114 nowadays I’m fully healed, but it did take many years! Wow, never heard of Nordic curls, looked it up and it seems intense! Unfortunately I have arthritis and I could never do that, but it definitely seems like an effective move for someone who is able-bodied, perhaps well fitting for those wanting to stretch into splits :)
I appreciate that you mention about pushing the butt back and move our hips forward . That is a great help to avoid injury and to do the split better.
good for you dude! keep going! i'm happy for you
I’m a fat dude, kind of wanna do this just to see the shock in friends faces lol
Im rooting for you ✧◝(⁰▿⁰)◜✧
That would be a fun party trick!
Doooo ittt
Lol I’ve been stretching I guess I’m doing this😭
@@creyes4182 omg now I want to do it as well
I've literally never tried doing a split, and inspired by your video, did the exercises and attempted it. Successfully did it on the first try. Can't believe I was a natural all along 🤣
Dang, you're so lucky! 😂🍀
I wanna try but I've got work tomorrow and I don't want to risk it 😂
I smiled during the whole video! Love it! You just motivated me
Bu the way this is the best researched video on splits I've managed to find, thank you again :)
Thanks for your advices. I'm going to try.
I am 73 years old and I am a black belt, 2nd. Dan of Taekwondo. I retired for 30 years for work and study reasons and at the same time served in the United States Army Reserve. Also in the same period I had two accidents in my right leg, first the Achilles tendon broke and several years later, in a fall I had multiple ankle fractures and at the same time the fermus broke in two. In both accidents I had periods of two years with a cast, it was traumatic and currently for stretching I do it carefully because the bones at my age have to be carried little by little. But I find your experience very successful for me because I consider it low impact and I think I will give it a try, thanks again. I am Frank Romero from the island of Puerto Rico, a territory of the United States between the Caribbean Sea and the Atlantic Ocean.
I trust on you !
Please Sir. You need to comeback and tell us your progress!
How's it going, do you mind giving an update??
I'm 14 years old, black belt, second..too👁️👄👁️wow
that's impressive and inspiring!
Warm up
1. Front to back and side to side leg swings.
2. Horse stance for 2 minutes.
3. Stretch both hamstrings for 2 minutes (each).
4. Stretch hip flexor for 2 minutes (each).
5. Rolled up thigh for 1 to 2 minutes.
Start stretching for 10 minutes everyday.
1 minute stretch and 1 minute rest.
And watch the full video for more info.
Thanks for the video! Although I already got my middle splits, your video encouraged me to work on my oversplits. THANKS!
Loved your honesty and positivity. Congrats
If you had done this in the 80s and made some B-movies, you would be rich.
😂😂 dang, missed opportunity!
Ooooooooo
@@God-gi9iu Yo God. I am mad at you.
What the hell did you gave me a small pipi, made me ugly AND poor.
Man, I never asked you anything, but for the love of Yourself, fix these, please.
@@ALSPEHEIR UA-cam comment section is not a church, but still God is here... so whatever
@@ALSPEHEIR “for the love of yourself 😭😭😭”
Thanks so much for posting the video!! I am recovering from some medical stuff but once i am healed up, i am going to try this. I wont give myself a time limit but ill follow your exercises. I used to have contortionist flexibility when i was young ( i was a gymnast) but I stopped stretching and i lost my middle splits. I can still do the other ones, but those ones are too easy. I want to do the middle spits again!
This is pretty awesome!! I have the front splits but not the middle. I’ll try some of your techniques to see if I can get it. Thanks for making this video!!❤
henry : “I’m not that flexible”
* swings foot higher than waist *
me : *iS NOT ABLE TO DO THAT*
👄👁👄
You *really* need to stretch more
You have 2 mouths bro?
تعليقاتكم ٦ع٧ط
Right??!! I was like... ok😬
😂
This one has two mouths and one eye.
Your comment about the hips locking at a certain point is a great observation! Thank you for sharing this as I think this is where myself (and a lot of other people) get stuck and can't go any further. Very grateful for what you shared and feeling hopeful again. Be well! 💜
Bro I don't understand that hip point..
What should we do push forward or backward???
@@sorabhatt replying so I’m notified when someone else has the answer
@@sorabhatt you push ur butt back and ur hips down and forward
@FreeSpiritPaulette you curve your back into a c shape. So your butt inms going back while your stomach and chest is pressing forward.
@@sorabhatt You push your chest forwards and butt backwards/upwards, then your but faces the air but your chest is facing upwards aswell
This video made my day. The sense of humor was amazing and it was informative. LOVE IT.
Excellent work, very inspiring. Looks like I'm learning to split tomorrow!!!
This was the best stretching video I've seen: thorough but succinct, live footage plus corresponding anatomy lesson. This was perfect!
ua-cam.com/video/4G6e4TaJxkI/v-deo.html
Good vibes .
THANK YOU!! No one ever told me how to turn my hips, I could never get past the pain and knew if I pushed I’d hurt myself. Having my other splits I know what a good stretch and a bad one feels like and middle was always bad. Tysm :)
It is interesting that last week I started to challenge myself trying to do a split and suddenly, I bumped into this amazing video! I wanna continue doing it and see what happens 😊 I’m inspired now!
"First couple of days not getting down so far" ...almost does the split.
I didn't realize how my Day 1 compared to the "average" day 1. Guess I just got lucky! 😂
Yeah bro some of us are not that flexible to begin with! Good video though 🙂
Thanks for posting this! It was great that you shared both your challenges and your progress.... Congrats on getting to the full middle split!
I used to be able to do the splits all the way on skates. You’ve inspired me with this info to get back there again.
Can’t believe I only discovered this 3 years late after searching endlessly and watching so many unrelatable stretching videos from yogis. This video and experience is so real, just wanna express that and give credit to videos like this, thank you!!
4:52 no no thats not a “dangerous” form of the side split, its simply an open front side split. In ballet and overall dancing they do this kind of split, because it is easier to “fall” into it, because if you fall into a side split where your foot faces downwards (true front split) you will pop your knee, so don’t worry
ex-ballet dancer here and yeah i always do that sort of split especially when im just quickly dropping to the ground. got a little scared when they said it was dangerous, lol 😅
I need more info
@@jankos-armwrestling It's just a little more complicated cuz you're like splitting in two planes at the same time (front and side) so it stretches different muscle groups that operate in those planes together, plus puts a torque and joint pressure on your rear (flat-foot leg) hip. Be careful not to go too fast (progress slowly over time) with it too so you don't ruin your rear foot's arch with a tear or something. This was the first split I used to do when I was a kid though, so feels more natural than the others to me (once make sure to sit up straight with good posture like the video creator suggests). It IS easier to start here for the sake of balance I think since you kinda have your feet making a tripod...thing. The other, more single-plane splits, came later for me (they're more beautiful though and make you feel like a badass). I blame my childhood on Jean-Claude Van Damme, and thus, ballet, lol.
Good, cause the other one is harder.
@@joelstephenson8017 yup, the other version is what they teach in gymnastics and if you try this first you’ll get the splits faster. The dance version isn’t as deep
I’m proud of you. My muscles are so tight - and this has honestly given me hope. Thank YOU, Henry Vo!
That is so impressive dude. Awesome video ✌️
Wow you are definitely dedicated and focused. It’s a great party trick for the future! Love your sequel of amazement when you finally made it 😊
Last year, I got my front and middle split, but it took me two months to achieve both splits. It was a painful experience. I like how you were so patient in achieving the split . Btw congrats for getting the middle split.
Thank you so much! :D
Does the age mater? How old are you if I m allowed to ask
Hello, @@feryelbenhadi4964! Age doesn't matter. I think it just depends on the overall condition of your body, and also, I wasn't born flexible just be consistent on those suitable stretches. (Sorry for replying late. Btw, I was 17 when I got my splits)
when i was starting out as a dancer, for middle splits i would always do "froggie" first which is just middle splits laying on your stomach with your legs bent at 90 degrees, once the froggie position became comfortable I straightened my legs to full splits. i think that would have been a lot easier than having to hold yourself up while stretching, and you could just lay there slowly stretching your legs while watching youtube or something
Ahh, that sounds like a good stretch as well!
Yes I do that as well !
I do that to but it's hurts really much
for me this stretch wouldn't get me to the full middle splits because I need to stretch out the stuff near my knees first.
Thanks gonna try this 😂
Loved the "Anatomy Lesson" part of this and the reference to PNF. I learned stuff that will help.
That cry of excitement really made me smile from ear to ear 😄 Great job! Awesome inspiration
Thank you for being so honest and transparent, I’ve always wanted to learn how to do the splits. A lot of people say you have to be a gymnast for 12 years in order to even be that flexible. So I greatly appreciate you mentioning the plateau and that you haven’t been working out at all for a year. It makes it realistic for us your viewers to achieve.You did it🥳Congratulations
Just sharing my experience here, most of the people in my dojo are very flexible and even green belters can do the split.
No problem goal for you
Wow the anatomy lesson was really well done
Thank you! I tried to keep it as simple as possible so everyone could understand easily :)
Congratulations! 👏 Thanks for sharing your video and experience!
Great work dude….this video will encourage thousands and thousands of people. You are a good person 👍🏻😊
Good Job dude! The femur and pelvic bone situation was causing a huge problem for me and I kept stopping. This is a damn good tip! Now, nothing is stopping me. Cant wait to see you do the front splits. Appreciate you much!
I was a part of the yoga academy of my school until 4th grade. I quit after that, I used to do full splits, and now, here I am 9 years later, becoming a whole ass potato. I was really healthy back then, it helped me a lot with my physical as well as mental health. This pandemic actually made me realise how important physical exercise is for the mind and body to be in peace. I definitely needed this, thank you very much!
That was really nicely put
This was so encouraging thank you so much!!! I will try to do this!!
I can do the side split, but I injured my hips trying to do middle splits. I gave up :) Very impressive that you actually accomplished it!!
you are so underrated I hope you get the attention you deserves !! ❤️
Thanks so much! Right now, I’m currently taking some time off to hopefully improve the quality of my videos. Stay tuned to see more! :) ❤️
I’ll need 30 days just to get your day 1 position
😂😂
Then start with getting that as your goal!
I love you!!!! This was both entertaining and educational.
Thank you. This is very instructional and real. It's practocal and truthful.
I actually subscribed to your videos.
Keep up the good work. SR
Big Huge Congratulations, bro!! Great video - very motivating!! I started my journey last week, and finding your video today is going to help me a great deal!! Thank you!! 🙏🏻🙏🏻
Thanks for the video, Frank! I have failed several times attempting to make the split and was about to desist. You have encouraged me to try it once more. Thanks a lot!
Never having been flexible in my life, I decided to start stretching with this video as my first inspiration. I'm now more than a year in and I'm finally seeing progress, but I would like to share the things I've learned:
Don't forget warmup. I understand if you just want to stretch, but jump on the same place a couple minutes without working up too much of a sweat works for me.
Also as illustrated in this video, make sure to stretch closeby muscles and antagonistic muscles. Not only will it make it easier for the muscles you're aiming for, but if you do some unintended movement during heavy stretching you're much less likely to hurt yourself if closeby muscles are properly warmed up.
Do not keep stretching for many minutes on end, which is what I did starting out. I would just try to push for minutes. Instead, go down as far as you can, hold it for 20-30 seconds at your limit, and go back up. Repeat 3 or 4 times depending on how much you think your legs can take. Every time you go down you will see you can get further, and this is why it is very easy to feel like you're not gaining progress because the first time you try to go down and stretch you won't get nearly as far as after doing it three times in.
Crucial-- DO NOT STRETCH TOO OFTEN! This is another thing that I did starting out, I thought I didn't get any progress so I would stretch 3 or 4 times a day. This is very bad because your muscles need proper time to rest after stretching. My sweet spot seems to be two times per day, with 12 hours in-between each stretching session, but doing it only once a day is very good as well.
I've come to realize how similar this is to weight lifting how every time you go down and try to stretch can be seen as a 'set' (my previous tip), and that the muscles need proper resting time.
Good luck to you and thanks again Henry!
A whole year? I need to learn the splits like 33 years ago after I first saw Bloodsport.
@@jumpinjohnnyruss Yes, a year. This includes starting anew after doing it wrong a few times in the ways I stated in my comment, and also injuring myself which took months to heal.
As I said, I've never been flexible in my life. But you go ahead with your snarky comments instead of being supportive.
Hey, just a question but when you are doing a splits, should i use something for my arms or just use the ground?
@@candlewax941 I stopped stretching so I don't know if I am the right person to ask, but I would hold either a table or a bed as I was stretching.
@Spiriax why did you stop???
Why do You have only three videos? This video is helpful, funny and well-made in general. I'll be glad to see more videos like this :)
Thank you for putting this out! Practical, simple and encouraging steps to doing a middle split.
Congrats!! Thanks so much for breaking this down and including the lessons in anatomy and what to expect midway through :) very impressive
GREAT video one of the best videos ive seen in a long time thank you
Wholesome video! I really want to learn to do the splits and a handstand. This video is motivation.
Me:
-watches the video
-Tries to do split
-rips up something
-currently at hospital
YO ARE U OKAY??
@@blestemat4426 WAS I EVER OK?
BUT NO I'M NOT OK.
Are you okay??? Get well soon
Oh God, how are you now?
Get well soon.. may god bless you and repent today amen 🙏