Flexibility Drills for The Splits by Alice Capitani

Your workout does not need to be 2 hours long to be effective! According to the American Heart Association, adults should get at least two and a half hours of moderate exercise or 75 minutes of intense aerobic fitness weekly. However, nearly 80 percent of Americans avoid working out simply because time constraints prevent them from reaching their daily fitness goals. 

Ten-minute workouts, or micro workouts, are perfect for people with packed schedules. It’s a style of exercise made up of full-body micro workouts you can do in 10 minutes or less.

Science has shown that doing mini-workouts throughout the day is just as effective as one long workout. You can gain muscle, boost your metabolism and lose weight.

Dedicating 10 mins out of your day for exercise is easy enough, especially for a workout routine fun and easy to do! 

Here is a quick 10-minute workout by Health expert Alice Capitani.

Split Sequence

Start by placing a yoga mat on the floor and laying down on your back. Flex both legs in the air with your feet turned outward. Touch down with your toes on the right side and then your left. This counts as 1 rep. Repeat 8 times.

Make sure to keep your knees straight and your thighs rotated outward. 

Staying in the same position, touch down with both legs. Repeat 8 times.

Staying in the same position, touch down one leg, turn and bring it back up. Repeat while keeping your feet open outwards. Repeat 8 times.

Now instead of turning one leg, you have to turn both at the same time keeping your knees straight and feet turned outward. Repeat 8 times.

Make a reverse split (split while laying on your back) and hold it with your hands on your thighs. Hold the split for 20 seconds.

Move your split over to a wall and hold it for 2 minutes. You can spread out your hands on the floor and take deep breaths. 

Lunge Sequence

Get into a deep lunge position. Bend and straighten your front leg 8 times then hold for 20 seconds. 

Lift your buttocks higher by moving your front leg closer to your back one and lift your front toes 8 times then hold for 20 seconds.

Shift into a deep lunge with your elbows on the ground on the inside of the leg. Hold for 20 seconds.

Bend your back leg and grab it with its opposite hand. Hold for 20 seconds. 

Fold forward by straightening your front leg and bending the back one. Set your hands next to your front leg and hold for 20 seconds.

Finally, slide into a regular split and hold for 2 minutes.

Repeat for the other leg. Finish your workout with a stretch! You check the video above to work out with Alice. Wasn’t this fun?! If you tried this workout or have any questions, don’t hesitate to reach out to us.