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  • Writer's pictureCheeky

Achieve Your Splits Goals: A Scientific Approach

Updated: 1 day ago

Are you striving to perfect your splits? At Cheeky Fitness, we’re dedicated to helping you achieve this goal with a scientifically backed approach. Our specialized classes focus on stretching and strengthening the key muscles involved in achieving perfect splits.

Key Muscles to Stretch and Strengthen

  1. Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)

  • Stretch: Forward Fold – Stand with feet hip-width apart and hinge at the hips to touch your toes. Keep your knees slightly bent if necessary.

  • Strengthen: Single-Leg Deadlifts – Stand on one leg, hinge at the hip, and extend the other leg back, maintaining a straight line from head to heel.

  1. Hip Flexors (Psoas Major, Iliacus):

  • Stretch: Lunge Stretch – Step one foot forward into a lunge position, keeping the back leg straight and lowering the hips towards the floor.

  • Strengthen: Mountain Climbers – Start in a plank position and alternate bringing knees towards the chest.

  1. Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius):

  • Stretch: Standing Quad Stretch – Stand on one leg, bend the opposite knee, and pull the heel towards the glutes.

  • Strengthen: Squats – Stand with feet shoulder-width apart, lower into a squat, and rise back up, ensuring knees don’t go past the toes.

  1. Adductors (Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus):

  • Stretch: Butterfly Stretch – Sit on the floor with soles of the feet together, gently press the knees towards the floor.

  • Strengthen: Side Lunges – Step out to the side and bend one knee, keeping the other leg straight, then return to the center.

Safe and Effective Techniques

Our expert instructors guide you through each session, ensuring you use safe and effective techniques to stretch and strengthen these muscles. We begin with a thorough warm-up to prepare your muscles and joints, followed by a series of targeted exercises designed to increase your flexibility and strength.

Consistency and Patience

Achieving the perfect splits requires dedication, patience, and consistent practice. Regular attendance in our classes not only helps you reach your splits goals but also improves your overall fitness, enhances your pole dancing skills, and boosts your confidence. You’ll also benefit from reduced muscle stiffness, improved posture, and increased range of motion.

Wear your yoga attire, and remember to avoid body lotions and jewelry. Join us at Cheeky Fitness and take a scientifically backed leap towards achieving your splits goals. We can’t wait to see your progress!

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