Flatter Splits
CATEGORY: Flexibility, Warm Up
LEVEL: Beginner
EXERCISES: 10

Getting a flat split isn’t always about hip flexibility, it’s also about strengthening the surrounding muscles to help support your dancer’s hips and keep them safe.

Exercises 1-4, hold for 30 seconds, each side, 3 times.

5. 10 reps, each side, 3 times

6. Hold for 30 seconds, 3 times.

Exercises 7-9, 10 reps, each side, 3 times.

10. Hold for 30 seconds, 3 times.

 

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Hip Flexor Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Butterfly Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hamstring Stretch (Advanced)
LEVEL: Intermediate
CATEGORY: Flexibility, Power, Strength, Warm Up
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Hamstring Curl
LEVEL: Intermediate
CATEGORY: Strength
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Wheel Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hip Bridge
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Glute Circles
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Assisted Splits
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up