How To Improve Flexibility & Nail The Splits

Elle in HALF SPLIT to improve flexibility

By this point, you already decided you wanna be able to do the splits and started working on stretches to get you closer, and closer, right?! If not, catch up on those stretches then head back here to improve flexibility and get yourself even closer to nailing those front splits…

The original version of this post was from back in 2013; I had actually managed to get into front splits (maybe 1cm off making them perfect) with a commitment of about 10 minutes each day. I used all the stretches I shared previously and these one’s I’m about to share now.

But, do you remember Netflix, before it was Netflix?! Like, when it was LoveFilm and they would post DVD’s to your house?! Yup. Netflix smashed it as a business model simply because they evolved with the digital world.

Anyway, I’m not here to talk about Netflix but this post originally came about when I came across a DVD on there by Stacey Nemour called ‘Secrets of Splits & Flexibility’.

'Secrets of Splits & Flexibility' DVD by Stacey Nemour
DVD Review – Set in a living room, Stacey introduces herself and each stretch before getting into it herself. Rather than doing the stretches herself, it would be cool to see her instructing someone with a more average level of flexibility tbh. It would allow you to focus as opposed to watching the screen with a dropped jaw when you see how flexible Stacey herself is!

    Although I had made loads of progress when I first started working towards my front splits, I remember I picked up an injury which saw my progress stall. So I rented this DVD with the hopes that it would renew my inspiration and shared some that inspo here for you.

    The Secrets of Splits & Flexibility DVD ran for 60 minutes in total and Stacey suggested that you followed it after an exercise session. If you need some workout inspiration then you can check out these 30 minute Tabata workouts you can do at home, or check out this burpee vs kettlebell swing challenge.

    I also run live online classes, including Rollin’ with my Foamies which would be perfect to help look after your muscles on your journey to increased flexibility.

    Overall, there were no stretches included in this DVD that I haven’t seen before and it managed to cover both front splits and box splits in the workout.

    All of the stretches in my beginners stretches for splits routine were included in the DVD so make sure you check out that post for starters especially if you don’t have the full 60 minutes to spare on a daily basis. 

    Here are some more stretches which you can add to the beginners stretches. These also featured on the Secrets of Splits & Flexibility DVD. 


    • Beginner: 30 secs each side
    • Intermediate / Advanced: 1-3 minutes each side 

    This first stretch is another hamstring stretch. In the beginners stretches we did similar stretches but this version uses the resistance of the ground to get you deeper into it. 


    The further back you have your bent leg, the easier it is. Practice the stretch with feet pointed and flexed. You can also use a yoga strap and the stretch can be done with both legs straight.

    Remember to always ensure you are on your sitting bone, and try to maintain a long neutral spine (straight back). 

    2. LEG KICKS 

    • Beginner: 5-10 repetitions each leg
    • Intermediate / Advanced: 20 repetitions each leg. Ankle weights can be used.

    This is a dynamic stretch for your hamstrings. 

    Trying to keep your leg straight, starting from the floor, kick your leg up towards the ceiling then return to just above the floor in a controlled manner. 

    This stretch can also be done on your elbows.


    • Beginner: 30 secs each position
    • Intermediate / Advanced: 1-2 minutes each position

    This is a nice stretch for your inner thighs. 


    Lay with your knees bent and the soles of your feet touching. There will be 3 positions starting in a long ‘diamond’, half way, then feet as close to your bottom as your flexibility allows.

    Try to relax and breathe into the stretch to allow your knees to fall towards the ground . 


    • Beginner: 30 secs each side
    • Intermediate / Advanced: 1-3 minutes each side

    This final stretch is also for your hamstrings. 

    improve flexibility with HAMSTRING STRETCH WITH CHAIR

    Place one leg, bent, on a chair with the other leg straight on the floor. Trying to keep your back straight reach towards your toes; you can also use the chair as leverage to increase the stretch by pulling yourself down. 

    So if you’re also on a journey to increasing flexibility, give these stretches a go! They are also especially good for runners whether or not you are interested in being able to do the splits.

    Are there any other stretches you do working towards splits?!


    P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 


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