30 Days & 30 Stretes
to Splits!
#JourneytoSplits
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30 Days & 30 Stretes to Splits!
#JourneytoSplits
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Hey guys!
Introducing your 30-day stretching challenge,
#JourneytoSplits!! I’m going to teach you how
to get into the side splits in just 1 month. This
will be a VERY REWARDING journey, however,
you will need to show me that you
are DEDICATED. Increasing your flexibility at this
level TAKES TIME. A little every day. You will
need to stretch for at least 10 min a day if
you’re serious about getting into the splits in 1
month. But let me assure you right now that
this feat is not impossible! Get excited
because we’re going to get there together
SO HERE’S HOW IT’S GOING TO WORK:
1. First of all I want to know that you’re IN! Post
this graphic to Instagram and make sure that
you hashtag #JourneytoSplits and #Blogilates.
Follow @blogilates and @poppilatesofficial!
2. Stick to the 30 days. Do not skip a single day.
Promise? That’s how you’ll get into the splits.
Every day I want you to post a picture of the
pose of the day as a sign that you did your
stretches. Hashtag #JourneytoSplits and
#Blogilates.
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3. Every day I will need you to do stretches 1-5,
your foundational stretches. You may not skip
them. So, the first 5 days, you are doing the first
5 stretches! Then beginning day 6, you will just
add one move on. So on day 6, you will do 1-5
and 6. On day 30, you will do 1-5 and 30. Get it?
So you will do 6 moves a day beginning day 6.
4. How long to hold? I want you to hold each
stretch for around 30 sec to 1 min per side.
Total, each day you should spend around 10
min. stretching.
Yes, this is dedication! But, just like how I felt
when I got into the headstand for the first time,
it was PURE BLISS. You will feel so happy,
accomplished, and just VICTORIOUS! Unlike
losing weight or getting slimmer thighs, your
goal is not driven by fitting into skinny jeans,
societal pressures or vanity. It is genuinely for
yourself regardless of what anyone else thinks.
There’s freedom in knowing that.
Need some new gear to get you motivated
during your splits journey? Check out our latest
collection from POPFLEX!
Here are your stretches for the
month!
Forward Fold with Clasped Hands
Pyramid Pose
Half Splits
Low Lunge
Supine Hamstring & Hip Stretch with strap
(bring the leg out to the side)
Supported Splits
Deep Squat with Reach
Seated Hamstring Stretch with Side Body
Reach
Deep Squat
Supine Hamstring Stretch (keep leg
centered)
Seated Hamstring Stretch with Forward
Fold
Side Lying Hip Opener
Seated Forward Fold/Pike
Supine Straddle (you can do this with a
wall)
Pigeon Pose
Triangle Pose
Revolved Triangle Pose
3-Legged Dog
Straddle with Reach
Runner’s Lunge
Reclined Single-Leg Hero Pose
Supine Hamstring & Hip Stretch
Double Pigeon with a Forward Fold
Low Lunge Quad Stretch
Quad Stretch
Plié Squat
Middle Splits
Splits (make sure to do both legs!)
Dancer’s Pose
Straight Leg Scale
ALRIGHT!!!
Are you excited!!??? I am!! Let’s get this party
started! Just post the pic and tag as many
friends as you can. Let’s get everyone to get
more bendy!
There are 695 comments posted by
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AMELIE
April 9, 2025 at 8:56 am
Hi, Can’t I do this faster
than 30 days ?
cuz I want to be able to
make them faster
Reply
Reply
JK
April 21, 2025 at 3:26
pm
my recommendations:
1 min for each stretch+
do the splits 1 min+ 3 of
the 6-30 instead of just
1
do the exercises that
are harder for you
individually
Reply
Reply
GABRIELLA DOOLEY
April 24, 2025 at 2:14
pm
If I had to be honest it
depends how much
you’ve stretched it
could take days weeks
or even months
Reply
Reply
STEPH
March 30, 2025 at 5:02
pm
Hi! So, I’ll be on stretch
28 tomorrow, and I just
tried to see if I can do
the splits. Unfortunately,
I’m still 5-6in off the
ground. I do the
foundational 1-5
stretched, plus the next
one every day. I’ve
definitely seen
improvement on
flexibility and seem to
have gone a lot lower
than before. Though it
seems I still have a bit
more days to go. My
question is if I should
start back at stretch 6
again?
Reply
Reply
GABRIELLA DOOLEY
April 24, 2025 at 2:17
pm
I would say yes
because a block will
help or if you don’t
have a block you could
do a pillow
Reply
Reply
GG
March 18, 2025 at 2:38
pm
Can I replace no 5 with
no 10?
Reply
Reply
GABRIELLA DOOLEY
April 24, 2025 at 2:20
pm
It depends because if
you want to do
number 5 you would
need to have a stretch
band or something
stretchy but if you
want to do 10 you’ll
have to have flexibility
and strength
Reply
Reply
WILLOUGH
March 14, 2025 at 11:18
am
the photo of 22 does
not make sense. Can
you tell me how to do
it?
Reply
Reply
MAIREAD
March 24, 2025 at 11:58
am
It’s holding your leg
straight out to the side
Reply
Reply
IMOGEN
March 8, 2025 at 10:40
pm
I am a dancer so im
already flexible but
wanted better splits
cause i lost mine during
holidays. I modify some
stretches to work better
since i dont feel a
stretch so like getting
my toes to the ground
during bending to my
toes
Reply
Reply
GG
March 4, 2025 at 7:51 pm
I’m slightly flexible and
young but haven’t tried
the splits before, its day
20 and I’m an inch off
the ground.
I did a modified version
where I skipped days 1-
5 because I had been
experimenting with split
stretches and did some
of the stretches from
Charlotte Robinson pole
fitness on top of this
plan.
Reply
Reply
BROOKLYNN
March 4, 2025 at 9:29
am
Hey I just got more
stretchable
Reply
Reply
JOELLE
February 24, 2025 at
7:04 pm
heyyyy i lost 100kg
thanks im cute
Reply
Reply
SCOTT MCELROY
February 5, 2025 at 10:08
pm
This program works
phenomenally! I’m a 58
year old male and was
extremely inflexible!! I
started this program
over a year ago with
great results!! It actually
took me 8 weeks to get
completely down with
no airspace! I have kept
the splits and can now
do them cold, anytime I
want. I did continue with
the routine once I was
done. I just keep
repeating it. Here are
some tips I learned
along the way.
1. Start with a warm up
like walking for 5-10
minutes each day
before you begin.
2. The first 5 days stick
to 30 second holds
each side. On day six
when you start adding
a stretch each day,
ease into the stretch for
the first 30 seconds,
then stop and shake
out your leg and do
another 30 seconds
holding the stretch
deeper. So 1 minute
hold total for each
stretch on each side.
3. If you are not
sweating by the end of
the routine each day
you are not pushing it
hard enough. It should
be uncomfortable just
not painful. Breathe
through the stretch!
Lamaze breathing, also
known in Yoga as
breath of fire, worked
the best for me. Plenty
of videos online for
this!!!!
4. Make sure you are
getting enough
vitamins and minerals
and drink half your
weight in ounces of
water each day! (This is
a big help!!)
5. Everyone is
different!!!!!! I’m sure
there are many who
have achieved the
splits in 30 days! It took
me twice that but I did it
and am so glad I did!!
Just stick with it and you
will get there eventually!
This stretch routine is
perfect for the end of a
workout! That’s when I
do mine.
If you have low back
issues this is the cure!
I’m now 59 and have
never been in better
shape!
Reply
Reply
POLLY
December 4, 2024 at
11:59 pm
Wow, I am so excited to
try this !!! I am pretty
