Okay if you're like me and keep coming back to the video: Warm your legs! 1:41 10-20 R/L high knee pulls 1-2 min step step open squats 10-20 R/L high knee pulls Lateral shuffles and skips and all that jazz Hip flexors! 2:30 10-20 R/L splits squat 5-10 R/L active high lunge 90/90 lunge Hamstrings! 4:09 half split position 10-20 R/L one legged hip bridge 5-10 R/L "leg swings" (5 one way, 5 reverse) pull each leg towards self low lunge Quads! 6:56 heel to butt Split prep! 8:19 Bonus wall lunge stretches! 9:50
This is so helpful for someone that's been in a wheelchair for quite sometime now. I'm ready to start stretching muscles that haven't been used in a while. A quick story... 6 months ago today I literally passed away... There is still tremendous pain from the resuscitation and the bilateral pulmonary embolisms. When I do anything strenuous it's very painful, and this is very helpful. Thank you so much! You help those of us that aren't able in ways you'll never know 💞
I agree! I was in a wheelchair for 3 months, and getting your flexibility and movement back can be so hard! I'm going to try these stretches now that I'm more mobile.
💕😭💕 Thank you!!! I’m thrilled to hear that, and I’m working on releasing more videos that are beginner friendly with injuries in mind. Let me know if there’s anything specific you want to see!
tori jones - when you're ready, classic Pilates is amazing for rehabilitative work. The equipment and movements can be modified to accommodate any injury or limitation.
@@aliciaarcherThank you! Anything stretching/Yoga/ strength training... I'm learning to increase my leg strength (but I'm not able to stand yet) and upper body strength is very important as well. I'm definitely open to a webinar for paid classes because I'm way in the cornfields (literally) of Indiana 😫.
omg I've been wanting to do splits my whole life! both front and side splits, I'm always envious of people who can do it in my yoga classes. Ok I'm watching this with bells on! Merry Christmas, Alicia!!
Love the bit where you demonstrate square hips, as someone who can mostly do front splits but struggles with turning out the back leg. My goal is to be able to bend up my back leg like that!! One day...
THANK YOU for reinforcing the cue to keep the front leg bent! Improved my form so much and felt that I am now stretching the hip flexors deeper instead letting the front hip drop forward (with a straight leg.)
you probably dont give a shit but if you guys are bored like me atm then you can stream all of the new movies and series on Instaflixxer. Have been watching with my brother for the last months xD
I love ur explanation No wonder my back leg ain't reaching the ground properly coz I keep straightening my front and back leg together Now, I will keep my front leg bent until it gets down completely before I straighten my front leg Tnx alot 😍
Excellent! I really enjoyed watching this video. I workout 3 to 4 times a week, but I need work with my stretching. I can actually work on these moves at home before going to the gym. Thanks Alicia!
At this point in my life I’m more interested in the warm up stretching. The splits, no much. I do think that people of all ages could benefit from this video if they take from it what the need. Thank you for sharing. I think you’re awesome!
A video on stretching and/or strengthening upper body to combat tech turtle hunch posture would be amazing. Edit: btw, ty for pointing out what not to do and how to correct it. Proper posture and positioning is essential for preventing injury, not to mention getting the full benefit from your efforts.
Thank you for this! I just started working out after being in a wheelchair for 3 months. I also had a major surgery last year. Moving is exhausting for me. I'm going to incorporate these stretches into my routine to help my weakened muscles.
Yes! I’m so happy to hear hear that you’re on the rise! And this inspires me to film more beginner friendly videos with tons of modifications. Anything in particular you want to see strength wise? A follow along body weight workout?
@@aliciaarcher this sounds so awesome! Whatever you decide to post would be fine! I know nothing about what I should be doing, so I would probably benefit from anything😅
I want to thankyou for this tutorial and that you're being real with this specially from the beginning because there are tons of splits tutorials but they come with dumb titles like "learn the split in one day 💀" gerara here 😩 And i've been stretching for weeks through an app, it did made me a bit flexible but those "seconds" aren't enough to improve more, and i tried your stretches and most tension in my hip area has loosen up and feld somuch more comfortable. I'm going to use these stretches and see what kind of results it will get me! And ofcourse looking forward to your tutorials! 💕
Hi! I’ve been following you for a while and I’d like to thank you SO much cuz your videos are just the type that I personally need (most don’t include warm up). Doing your exercises help me feel nice and warm and confident in getting into the actual splits. I am currently doing a 2 month challenge stretching 4 days then rest 1. I’m excited to soo how far I’ll make it On Jan 1st 2020!
If I lived in NYC I would love to take one of your classes. Wow, you are awesome! Merry Christmas, Alicia and I hope you had a wonderful day with your friends and family. :)
I'm sooooo stiff. It would probably take a few years for me to do the splits. It's something that I've always wanted to do, though. I'll use your vid as a guide and see how far I can get. Thanks so much for this, Alicia. I'm scared. Oh my goodness!!! 😟
Hello @kinkysweat, i just saved this video and the middle splits video too. I really want to do both variation and i like how you demonstrated how to lead up into doing splits. I'm very in-flexible so hopefully i can do it in a few months. Thanks
dang girl, my pelvis hurts just looking at your thumbnail :). Watching you I am inspired to become more flexible in the coming year. I am pretty muscular genetically, but while I can strength train, I am soooo not flexible! Happy New Year!
Ok hon what do you recommend for soreness for stretching/flexibility training? Because I’m trying to do 5 days a week. I’m gonna do a different area tonight tho . Did your legs last night will do spine tonight
I have a unique way i use 2 batons to keep myself balanced in splits...i still trying not to blow out my hip socket so i dont wanna force my other leg back too much...i use knee pads cause i train outside and merge my stuff with outdoor construction work..anyway..can you do a vid using batons?
Thank you for that ❤️ you're showing everything really clearly and You show how we shouldnt do some exercises and I'm grateful for that because sometimes on other ppl video Im wondering if I do exercise in a good way or maybe not, I have to pause the video and look or just look in the Internet how i should do that exercise. Hey, maybe you could do video about doing bridge? It seems to be easy but I can't do it properly :/
Thanks for posting on UA-cam since many of us are not on any other social media platorms other than here. Personally, I don't get Instagram, Timblr, or FaceBook. I like the telephone and places where I can obtain information not just look at pictures.
Moving video. Yea! I used to be able to do splits on both sides and middle split. Back in my dance/gymnastics days, I did what we called “over-split”. Do a split on either side and someone lifts the front leg, several inches and then the back leg. Then I started running. 6 years later, no splits. Not at all. Get me splitting Kinkysweat!!! 😘
Wow really great video, I'll try it today. I really think that so many videos on UA-cam are useless especially the ones " how to do split in one day"... So frustrating if you're not flexible like me 🤔😒
It drives me nuts: and it’s not conducive to long term results. You can try getting a split in a day, but your hips and hamstrings will hate you FOR LIFE 🤣
My hamstrings won't allow me to get into a full split. It keeps my knee bent when I want to stretch out the front leg. Nonetheless stretching my limbs felt really good. Thanks, Alicia. Happy Holidays!
@@aliciaarcher Hehe You got me. The only time I stretch my hamstrings or feel a stretch in my hamstrings is when doing weightless Romanian deadlifts or laying on my back and stretching one leg out and pulling my other leg towards my body while stretching that out too. I would not mind a hamstring stretch video from you. I would appreciate it very much.
This video was OD helpful! I knew I needed to open my hip flexors but what I was trying was all wrong. Question: how can you tell if your pelvis is square/neutral if you have...*whispers* booty meat? I was told I was overarching my low back but idk if I was. I'm not sure if it just looks different because my body is shaped different from the teacher and other students
Hehehehe! I know all about it 😉 What indicates a square split, is being able to keep both arms overhead and bending your back knee without the toes swerving side. True lower back still contributes, but what helps you stay on the back thigh is definitely your hip flexors.
Some of these are the positions I practice in yoga, but I like that you bring movement and flow to the positions. I've become more limber, but I need this practice so much! Thank you, you are a wonderful teacher!
Hey ever since I started stretching I have developed I kind of pain In my knees where if I bend my knees they are in a lot of pain. I narrowed it down to my bad posture in my quadriceps stretch where u put ur knee behind you and my foot was not in a good shape. But now I’ve been told that in my front splits, both hips should be facing forward and mine don’t. (I don’t know if that’s affecting my knee) do u know what the problem is Cos I don’t and it’s rlly making question if I should continue stretching.
I was so close to hittin my splits, I'd just begun when I got an inner thigh injury durin class n then got pregnant... I miss it so much n Idk if I cld do any of it now, um in my 6th... do u hve any advice?
Here’s my issue i had tight knees ( flexing) bending them all the way has been a issue I can get into the half split ( right side). I’m currently working on the knees. My age 53. Only left knee surgery 20 years +. Can you help. me.
No need to be that fine! Nothing to do? just messing with the UA-cam community? Y'all fellas trying to do splits for real? Somebody get her a ring, cuz I'm broke and she deserves it. I don't want to see this bare ring-finger in her next video! All y'all with checking accounts and forty hours a week stop this madness! I won't report her so I can see the change in her smile once u guys straighten up. Kinky in her name too; Really?
Okay if you're like me and keep coming back to the video:
Warm your legs! 1:41
10-20 R/L high knee pulls
1-2 min step step open squats
10-20 R/L high knee pulls
Lateral shuffles and skips and all that jazz
Hip flexors! 2:30
10-20 R/L splits squat
5-10 R/L active high lunge
90/90 lunge
Hamstrings! 4:09
half split position
10-20 R/L one legged hip bridge
5-10 R/L "leg swings" (5 one way, 5 reverse)
pull each leg towards self
low lunge
Quads! 6:56
heel to butt
Split prep! 8:19
Bonus wall lunge stretches! 9:50
This is so helpful for someone that's been in a wheelchair for quite sometime now. I'm ready to start stretching muscles that haven't been used in a while. A quick story... 6 months ago today I literally passed away... There is still tremendous pain from the resuscitation and the bilateral pulmonary embolisms. When I do anything strenuous it's very painful, and this is very helpful. Thank you so much! You help those of us that aren't able in ways you'll never know 💞
I agree! I was in a wheelchair for 3 months, and getting your flexibility and movement back can be so hard! I'm going to try these stretches now that I'm more mobile.
💕😭💕 Thank you!!! I’m thrilled to hear that, and I’m working on releasing more videos that are beginner friendly with injuries in mind. Let me know if there’s anything specific you want to see!
tori jones - when you're ready, classic Pilates is amazing for rehabilitative work. The equipment and movements can be modified to accommodate any injury or limitation.
@@aliciaarcherThank you! Anything stretching/Yoga/ strength training... I'm learning to increase my leg strength (but I'm not able to stand yet) and upper body strength is very important as well. I'm definitely open to a webinar for paid classes because I'm way in the cornfields (literally) of Indiana 😫.
@@anastaciazara1787 I'll definitely look into that. Thank you so much! 💞
omg I've been wanting to do splits my whole life! both front and side splits, I'm always envious of people who can do it in my yoga classes. Ok I'm watching this with bells on! Merry Christmas, Alicia!!
BABE I GOT YOU!!!!
Love the bit where you demonstrate square hips, as someone who can mostly do front splits but struggles with turning out the back leg. My goal is to be able to bend up my back leg like that!! One day...
THANK YOU for reinforcing the cue to keep the front leg bent! Improved my form so much and felt that I am now stretching the hip flexors deeper instead letting the front hip drop forward (with a straight leg.)
what to do during quarantine? training for splits. Subscribed!
I need to create more follow alongs!!!
@@aliciaarcher we are all at home now watching yt. Now's the time.
Same, lol 😆
you probably dont give a shit but if you guys are bored like me atm then you can stream all of the new movies and series on Instaflixxer. Have been watching with my brother for the last months xD
@Ayaan Grant Yup, I've been using Instaflixxer for months myself :)
Lovely... I m nearly getting my front splits... Excited
I love ur explanation
No wonder my back leg ain't reaching the ground properly coz I keep straightening my front and back leg together
Now, I will keep my front leg bent until it gets down completely before I straighten my front leg
Tnx alot 😍
Fantastic, I'm 52 working hard to get my splits. I'll do these stretches tomorrow.
Super! Let me know how it goes!
How did it go? Did you achieve it?
Thanks for making this video. Informative and broken down to try at home.
Thank you! I’m happy to hear that!
I've been trying to get my spirits all day so hopefully it is a easy way
Excellent! I really enjoyed watching this video. I workout 3 to 4 times a week, but I need work with my stretching. I can actually work on these moves at home before going to the gym. Thanks Alicia!
Thank you for watching! Let me know how it goes!
At this point in my life I’m more interested in the warm up stretching. The splits, no much. I do think that people of all ages could benefit from this video if they take from it what the need. Thank you for sharing. I think you’re awesome!
Agreed! The warm up is by far the most useful part. Tight hamstrings are annoying and limiting.
Noted! I’m all about the warm up: that gives me more ideas, for sure!
Omg! I’ve been waiting on this!
YAYAYAYAY!
This was good thanks. Starting today
I’m so close to my right splits and I am so happy about it!
I've also noticed it's crucial to not round your back when performing a front split either keep it straight or Arch it.
Yes! Unless you are deliberately folding forward for a more intense hamstring stretch.
A video on stretching and/or strengthening upper body to combat tech turtle hunch posture would be amazing. Edit: btw, ty for pointing out what not to do and how to correct it. Proper posture and positioning is essential for preventing injury, not to mention getting the full benefit from your efforts.
Thank you, Anastacia! That’s defined in the works for 2019!
Wow, what an informative and amazing front split routine! Thank you!
Thank you for this! I just started working out after being in a wheelchair for 3 months. I also had a major surgery last year. Moving is exhausting for me. I'm going to incorporate these stretches into my routine to help my weakened muscles.
Yes! I’m so happy to hear hear that you’re on the rise! And this inspires me to film more beginner friendly videos with tons of modifications. Anything in particular you want to see strength wise? A follow along body weight workout?
@@aliciaarcher this sounds so awesome! Whatever you decide to post would be fine! I know nothing about what I should be doing, so I would probably benefit from anything😅
A great sequence of stretches. More please...
Thank you, Karen! I’m on it!
I want to thankyou for this tutorial and that you're being real with this specially from the beginning because there are tons of splits tutorials but they come with dumb titles like "learn the split in one day 💀" gerara here 😩
And i've been stretching for weeks through an app, it did made me a bit flexible but those "seconds" aren't enough to improve more, and i tried your stretches and most tension in my hip area has loosen up and feld somuch more comfortable.
I'm going to use these stretches and see what kind of results it will get me! And ofcourse looking forward to your tutorials! 💕
So excited you are adding flexibility 🙌🏼🙏🏼
Yes! I need to be more consistent-next one I want to film is back bends for beginners!
Hi! I’ve been following you for a while and I’d like to thank you SO much cuz your videos are just the type that I personally need (most don’t include warm up). Doing your exercises help me feel nice and warm and confident in getting into the actual splits. I am currently doing a 2 month challenge stretching 4 days then rest 1. I’m excited to soo how far I’ll make it On Jan 1st 2020!
Thank you so much of what you do I got all the way down it hurt but if you are still a pro of the splits is it still going to hurt
If I lived in NYC I would love to take one of your classes. Wow, you are awesome! Merry Christmas, Alicia and I hope you had a wonderful day with your friends and family. :)
Thank you, Lindsey! Merry Christmas!!!
Best explains thanks 😊
so good! could feel this in my hip flexors like no other! 🔥
Whoop whoop! Keep me updated!
I'm sooooo stiff. It would probably take a few years for me to do the splits. It's something that I've always wanted to do, though. I'll use your vid as a guide and see how far I can get. Thanks so much for this, Alicia. I'm scared. Oh my goodness!!! 😟
Yes! A little at a time: and I found it’s helping to perform several sets instead of just one ✨
@@aliciaarcher Will do!
Amazing explanation! Helped me understand what not to do. Thanks so much. Subscribed 🎉🎉
GREAT ! Loved it... Everything created is good
Super helpful !
Looking forward to the backend! Great video.😊
Thank you, Catherine!
Thank you
Thank YOU! 💕
This is so cool. Wow. Thank you
I am saving this to do the stretches thank you💖
Wonderful! Let me know how it goes!
Hello @kinkysweat, i just saved this video and the middle splits video too. I really want to do both variation and i like how you demonstrated how to lead up into doing splits.
I'm very in-flexible so hopefully i can do it in a few months.
Thanks
did it work?
dang girl, my pelvis hurts just looking at your thumbnail :). Watching you I am inspired to become more flexible in the coming year. I am pretty muscular genetically, but while I can strength train, I am soooo not flexible! Happy New Year!
We’ll take it a day at a time 🤗
This is gr8 rly helped thx
Ok hon what do you recommend for soreness for stretching/flexibility training? Because I’m trying to do 5 days a week. I’m gonna do a different area tonight tho . Did your legs last night will do spine tonight
Omg I love this!!!!! I'm definitely going to try this. Please do more. 😍❤
For sure! Thank you, JoAnna!
Awesomeness, this should work for me
I have a unique way i use 2 batons to keep myself balanced in splits...i still trying not to blow out my hip socket so i dont wanna force my other leg back too much...i use knee pads cause i train outside and merge my stuff with outdoor construction work..anyway..can you do a vid using batons?
HOW you have only 218 likes! Deserves SO MUCH MORE.
Thank you! Just sharing what I know in hopes that it helps someone else!
Thank you for that ❤️ you're showing everything really clearly and You show how we shouldnt do some exercises and I'm grateful for that because sometimes on other ppl video Im wondering if I do exercise in a good way or maybe not, I have to pause the video and look or just look in the Internet how i should do that exercise.
Hey, maybe you could do video about doing bridge? It seems to be easy but I can't do it properly :/
I just learned the splits too! I made a video on my channel how I learned them fast !
Can I just saw ur makeup is on point
Thanks for posting on UA-cam since many of us are not on any other social media platorms other than here. Personally, I don't get Instagram, Timblr, or FaceBook. I like the telephone and places where I can obtain information not just look at pictures.
Of course! And thank you for sharing that feedback. I will definitely post more movement tutorials-
Where do u getting the block
Wonderful thanks!
Moving video. Yea!
I used to be able to do splits on both sides and middle split. Back in my dance/gymnastics days, I did what we called “over-split”. Do a split on either side and someone lifts the front leg, several inches and then the back leg.
Then I started running. 6 years later, no splits. Not at all.
Get me splitting Kinkysweat!!!
😘
Nice tutorial. Please also make Back flexibility tutorial.
You got it! Thank you-
Ha i love how u demonstrate the wrong moves with your disappointed look and the “AHH TTERRIBLE” voice over 🤣🤣
Nice tutorial😍, but i dont have blocks or anything, how can i solve this?❤
You can use everything block shaped, e.g bricks, parts of furniture, etc.
Wow really great video, I'll try it today. I really think that so many videos on UA-cam are useless especially the ones " how to do split in one day"... So frustrating if you're not flexible like me 🤔😒
It drives me nuts: and it’s not conducive to long term results. You can try getting a split in a day, but your hips and hamstrings will hate you FOR LIFE 🤣
My hamstrings won't allow me to get into a full split. It keeps my knee bent when I want to stretch out the front leg. Nonetheless stretching my limbs felt really good. Thanks, Alicia. Happy Holidays!
Thank you for watching! Do you perform any active flexibility work for hamstring! Perhaps another video in the making! I’ll get to work-
@@aliciaarcher Hehe You got me. The only time I stretch my hamstrings or feel a stretch in my hamstrings is when doing weightless Romanian deadlifts or laying on my back and stretching one leg out and pulling my other leg towards my body while stretching that out too. I would not mind a hamstring stretch video from you. I would appreciate it very much.
Let’s do it 🙋🏽♀️
Great content! Back stretches? Or jumps?
Thank you! Back for beginners is up next!
Great video!
Thank you!
so if you do this routine for a long time can i go from not flexible at all to the splits?
This video was OD helpful! I knew I needed to open my hip flexors but what I was trying was all wrong. Question: how can you tell if your pelvis is square/neutral if you have...*whispers* booty meat? I was told I was overarching my low back but idk if I was. I'm not sure if it just looks different because my body is shaped different from the teacher and other students
Hehehehe! I know all about it 😉 What indicates a square split, is being able to keep both arms overhead and bending your back knee without the toes swerving side. True lower back still contributes, but what helps you stay on the back thigh is definitely your hip flexors.
@@aliciaarcher thank you! It'll be much easier to use these benchmarks than just what it "looks like"
Some of these are the positions I practice in yoga, but I like that you bring movement and flow to the positions. I've become more limber, but I need this practice so much! Thank you, you are a wonderful teacher!
Thank you, Cindy!!! I appreciate that!
Your gorgeous!!!!
Thank you!!
What if you have a tight TFL muscle? How do you get over that tightness in the upper thigh?
I would add a side bend to all the lunge variations!
Hey ever since I started stretching I have developed I kind of pain In my knees where if I bend my knees they are in a lot of pain. I narrowed it down to my bad posture in my quadriceps stretch where u put ur knee behind you and my foot was not in a good shape. But now I’ve been told that in my front splits, both hips should be facing forward and mine don’t. (I don’t know if that’s affecting my knee) do u know what the problem is Cos I don’t and it’s rlly making question if I should continue stretching.
I LOVE YOUR LIP COLOUR!
I was so close to hittin my splits, I'd just begun when I got an inner thigh injury durin class n then got pregnant... I miss it so much n Idk if I cld do any of it now, um in my 6th... do u hve any advice?
Oh no! I would focus on keeping your hips square, and keep front knee bent. Don’t let the back thigh turn out.
@@aliciaarcher thnx alot, I also used to do ur split warm up before my class n it was so helpful, hope u keep posting more n more ❤
Are there any tips to get my hips squared? Anything I try can’t get them to be straight.
I would day to work more on your back hip extension. Improving your hip flexor flexibility will help keep the hips square!
Do you Think front splits is contortion?
i have watched alot of vids like this but they didnt work for me and i am 0% flexible so plz share some more tips
Hi
WILL IT PAIN ALOT
😥😥😥😥😥😥😥😥😥 plese tell me right now
I could never do a split even as a child. But I’m not the one to give up! It’s about the journey, right?
Here’s my issue i had tight knees ( flexing) bending them all the way has been a issue I can get into the half split ( right side). I’m currently working on the knees. My age 53. Only left knee surgery 20 years +. Can you help. me.
It’s hard to pinpoint the issue since your whole history. Have you done quad exercises with your physio?
kinkysweat yes but not lately I have just been stretching and going to stretch therapy to get my flexibility back
Would love more splits follow along 🙏❤️
I wish i had a beautiful goal body like you
*cries inside*😢
Apparel soon please! I want Kinky Sweat leggings and tops!
You are super adorable!
who’s here tryna do it for the wap dance 🤣
:( that song is extremely wicked please guard your mind, ears, and heart. God bless you ❤️
my child cant lift her leg straight
Hot mulatica
No need to be that fine! Nothing to do? just messing with the UA-cam community? Y'all fellas trying to do splits for real? Somebody get her a ring, cuz I'm broke and she deserves it. I don't want to see this bare ring-finger in her next video! All y'all with checking accounts and forty hours a week stop this madness! I won't report her so I can see the change in her smile once u guys straighten up. Kinky in her name too; Really?