8 MIN STRETCH FOR SPLITS - how to get your front splits / No Equipment I Pamela Reif

Pamela Reif

7 Mio. aufrufe517

    who's joining a 30-day challenge? Let's slideeeee into the New Year with an elegant split haha. Let's do this routine every day (maybe even 2x) and fingers crossed we can get our splits fast! / Anzeige
    So: I USED to be able to do them. And then I stopped stretching and I totally lost it :D but I remember: it loved the feeling & the simple fact that "I can do the splits" lol.
    Those stretches are fully targeted on hip mobility, hamstring & thigh flexibility. This is necessary to slideeee into a front split.
    Who's joining my challenge? You can use #PamMakesMeSplit to share your progress with me!
    You can do this after any kind of workout, as a wake-up stretch in the morning or before yu go to bed :) there is no "wrong" timing here.
    No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)
    ▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
    ➞ Instagram pamela_rf
    ▸ use #PamelaReif if you want me to see your workout pics and videos!
    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. Sara Kays - Remember That Night? 0:00 - 3:45
    2. MAY-A - Apricots 3:46 - 6:56
    3. Forest Blakk - If You Love Her 6:57 - 9:39
    Business Contact: pamela_reif@icloud.com

    When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

    Am Vor 4 Monate


    1. Pamela Reif

      who's in for a 30-day challenge? Fun Fact: I was even DREAMING about gracefully sliding into the splits haha. It was the nicest feeling ever 😂😂 I was just walking around the house - splitting my way through the rooms. That's one of my goals for 2021!!

      1. Alina x

        @__hi i think so, I Personally stretch for 3-5 minutes (if I haven’t enough time) after my workout for less stiff muscles in the next day haha, but I think in the beginning is better then not 😅

      2. __hi

        @Alina x I warm up with less deep stretches is that OK?

      3. Nabil Hazem

        @Dani Ela تتم٠چ

      4. Rishikesh Krishna

        I'm in! :D

      5. Georgia Nicoletti

        let's split everywhere !!

    2. Chanthy Suth

      Idk how to do it

    3. lolbit !

      alright let's do it I'm not very motivated for this tho, please help mee (its may 5th, and I can just BARELY touch my toes) day 1: ✔

    4. BvbbleVibez

      gonna try this 2x every day (once before and once after my workout) until I get my splits (or close to!). day 1: ✅ I'm not as inflexible as a stick but I definitely have a long way to go until I get my splits! 😆

    5. illana nunes

      I'm doing this cause do a split is one of my little dreams, sooooo, here I am!! Day 1: done- may 5 - I don't think I'm gonna take a long time to do it, cuz I did this whenI was young =) Day 2: Day 3: Day 4: Day 5: Day 6: Day 7: Day 8:

    6. Ava Elizabeth

      Im commenting this so anyone coming across this video and wants to kno w if it works. As a dancer I wanted to do this to improve my spilts because over the pandemic I got really unflexible so I have been doing this every school night the doing my splits after, the results have been amazing I almost have my splits back and it is worth my 8 minutes!

    7. millieons schnapples

      i love it

    8. Batas Firdaous

      It's my 1st time and i feel just oohh my heart is omgg 🙂🙂🙂🙂

    9. Brianna Enriquez

      anyone else had trouble with the first one?....Just me?...ok

    10. Stella Aguele

      Everytime Im doing the last workout on her plan, I feel so incredibly strong and relaxed because I’m done for the day. I love you pam and im so excited for tomorrow.

    11. __hi

      After about a week this is actually getting way easier I can go deep into the stretch and I can stay in a position longer without my muscles giving up on me ill try to keep you guys updated (I cannot do the split yet)

    12. dead inside

      The first songs makes my heart sway. I love her songs

    13. Hello Imnothere

      What if it hurts doing the splits, is that normal

    14. Priya Kestwal

      Helpful ❤

    15. Nicole Danner

      my right leg is way less flexible than my left 😭

    16. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    17. Toby Hood

      My goodness. I hate making comments like these as I am not an internet creep but your are absolutely stunning. As for the stretching in this video, very good for hip opening but people who are not used to a stretching regime take it slow. 👊🏻👊🏻

    18. Anvella Deng

      Great stretch

    19. Noa Danger

      any tips for pigeon pose?

    20. Ketchup Milch

      Jmnd deutsch

    21. Hanin Tarek

      I started on March 17 and finally touched the ground on April 30 so it took me 45 days. I stretched daily for half an hour I'm still not comfortable in that position so I'm still working on it🤍

    22. Carolina Reis

      Doing Pam's Stretch for Splits Challenge until I can do the splits: Day 1 - I have absolutely no idea how her feet reach her butt but I wanna do the same, I'm like 20CM away from the floor Day 2 - High lunges hurt a lot more than yesterday for some reason Day 3 - I reached my butt with my heel, only on the right side tho Day 4 - I skipped it by accident :c Day 5 - My equilibrium was left in the womb for sure :)

      1. Catarina Pereira

        You can do it!! :)

    23. XxNightia GamerGirl

      This hurts as hell, but I said to myself, “No pain, no gain!” And kept pushing pass my limits

    24. Isabell Claudia

      my challenge is not being able to do the splits, more like being able to hold the first pose for 30 seconds straight 😂

    25. Sumedha

      day 2 doing this. will do every other day till I actually can do the splits again. also I did the same leg twice the first time. 🤦‍♀️

    26. eren is hot

      I gonna do this everyday until i can split all the way to hell for real. Day 1:✅ Day 2:✅ Day 3:✅ (legs hurts like hell) Day 4:✅ Day 5:✅ Day 6: Day 7: Day 8:

    27. JuTwister

      Thank you so much Pamela!❤ I learned the split in 11 days!

    28. It's Teè Leonie

      Today is day one and I notice that my left split is a lot better than right, hopefully with time I can become a lot more flexible. I shall proceed to repeat it twice daily - alternating with Keltie O'connor's and see what occurs, I'm excited.

    29. Luna Hyakuya

      Me : trying to exercise Ad : STOP! Do Not Exercise! Me : 😐

    30. strawberryprxncess

      OKAY HI so I don’t know if anyone will actually see this or if I’ll actually update but ya know here’s my process to the splits so far and for reference i’m a young teen, I’m built like a pocky stick and my flexibility peaks at a cartwheel which I haven’t done since bc (before corona) day 1: died day 2: died again day 3: i’m in ✨ pain ✨ day 4: i died a little less today woohoo day 5: i may or may not have skipped it today

      1. Liss Gray

        Good luck!!

    31. Carolina Felício

      OK GUYS THIS REALLY WORKS. I didn't do it 30 days in a row but I did this a lot and some other stretching didn't even stretch everyday and my front splits are now almost perfect

    32. Hazra Bibi

      Guys I am going to try this stretch and I will update everyday and tell you the results. Day 1-✔

    33. yang c:•

      Where's the download button:

    34. maja

      hello, im going to do this stretch two times everyday , I'm already quite flexible but I still have a bit until I can achieve my splits . 1- done ✔ I couldn't do the elbow one ;_; 2-done ✔my legs ache but it was ok 3-done ✔, my legs are getting better, i can finally put my elbows on the floor and I'm only 4cm away from a split 4- forgot to update but I did it ✔ 5- didn't do it , I just really wasn't in the mood 6- did it but only once since i was really busy ✔ 7-✔ done hehe


      Hi and forehead 😉 Or maybe a joint training defasts.info/title/video/f8JmrLq1pp-0zdE.html

    36. Johanna Hochschwarzer

      Omg😍 bestes Video um für den Spagat zu dehnen, das ich jeh mitgemacht habe🙈 Danke Pamela 😘😍

    37. Layla Minesi


    38. Johannes Günther

      Trank you Pam ⭐️

    39. lmp.W_you

      Pam thank you so much I thought doing a split is a goal I can never reach. But I did. At the Moment it is not perfect but near to it.So Thank youuuuuuuuu.... no Thank your mom for giving birth😂😂

    40. Yusifova Aynur

      2.2bin yorumun arasından benim yorumumu gören türk arkadaşlarım dilediğiniz her şey kabul olunsun amin

    41. Paola Rodríguez

      GUYS!! I FINNALY GOT MY FRONT SPLIT!! After doing this routine 5 days a week for 7 weeks I reached the floor. I also combined this routin with this one: defasts.info/title/video/cq6knrWvamHFy9U.html. I did both routines for 5 days a week for 7 weeks and now reached the floor. YOU CAN DO IT GUYS!!! Be constant and persevere. If you can, take pictures every week to see your progress =D

      1. Farah Hamdan

        thanks!! i will start from today hopefully i get into my splits!! anyways have a nice day

    42. Lizzie Snow

      Bahaha these songs are so funny, you really can hear every word so clearly and they get in your head!

    43. Nbababe Reacts

      Day 1 26/04/2021

    44. Minnah Badarneh

      OMG!! I tried these stretches and I did it ❤️ I love you so much ❤️ you did my dream

      1. pretty princess Faria

        Congratulations 👍......... Within how many days?

    45. Alan Fu

      8:46 that is the motivation I needed to help my legs from dying 😭🥺

    46. mae

      i need a beginner tutorial of this

    47. Juliette Bler

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    48. Mary Cupcake

      Can we talk about how underrated Pam's playlists are? 💁‍♀️💕💯

    49. Anastasia Belloni

      Am i the only ex-ballet dancer here who wants to keep her flexibility?

    50. Ridha Meher

      Wtf I can't do the exercise although I can do splits lmao

    51. 佐々木 nesvie

      this helped me straighten my side kick for taekwondo cause since im a black belter we have practice tomorrow straighten our kicks and more :] !

    52. __hi

      As a beginner dancer I want to be able to do the split at the end of this year😄

    53. Jorge Adam Go

      Um can I ask a question? How long will I have to do this?

    54. Silvia Oliveira

      Ive been soing this for over a month and my back and leg pain is gone, i also feel my shoulders a lot more relaxed! Thank youuuu

    55. Me e

      Is it normal that my legs are shaking

    56. Pranjal Bhole


    57. Robloxx


    58. Hoàng Thái Lê

      Hello. I very love your videos🥰🥰. Can you make video stretching for middle split. For this videos i practice every days when i found this. Thanks so much, hope you make more vid😍😍

    59. kotoda chul

      guys did it work? did you do the split? if yes how long did it take?

    60. It’s Miyaaa


    61. فطرس سیبویه

      Is it just me or you guys feel like she is a princcess too. Because , i mean look at her look and background the walls and door and her manners and everything .besides that thank you so much for the excercise .i excercised along you it helped me a lot.😍💛

    62. Maria

      Is these for beginners? Like I never did a split and I never learned it and I want to try to learn. Will this be helpful for me?

      1. Maria

        @Tran이 슬 I did these workout yesterday and my leg hurts a whole day today 😭thank you tho! ❤️

      2. Tran이 슬

        Yeah these help all levels that need to get split. I don't know about over-split though. The exercises stretch your hamstrings so you become more flexible for split.

    63. Kali Alyssa

      "elbows on the floor" aight ima head out

    64. Fatima Valeria

      Girls I recommend you to do more than just this for splits. I have intermedium split ( I almost reach the floor) but it took me a while because I justed to dance and my coach always push me further at the point that I have to cry from pain, but it was worth it. Push yourself and you'll be able to do splits ✨

    65. youssef hk

      Bestie, I gave up on the forst move BYE-😘🥺😩


      when i tried splits for the first time i screamed like a dying whale.

    67. Sew New

      This is by far the best tutorial on the internet on how to stretch for the splits.

    68. Dibya Gandha

      So of the the exercise is impossible for me...Please tell me what I can do to these exercises which you are doing now

    69. Dibya Gandha

      When I am doing these exercises my body is giving me so much paining...

    70. Wild Child

      Just broke both my knees omg

    71. Wild Child

      Just broke both my knees omg

    72. Usama Irfan

      learning it for the sake of WAP hehe

    73. Rabeya Islam

      By doing this workout I have achieved splits just in one week. Thank you. ❤️❤️❤️❤️❤️☺️☺️☺️☺️☺️☺️ Special Attention : I'm flexible a little before doing this.Once I have done long and slim leg stretch(but not more than 7 days🙄🙄) and some splits stretch from google(not more than 5 days). I have done this workout 2 times a day. (Sorry for bad english. It’s not my mother tongue. And I'm 13.) . . . . . Thank youuuuu ❤️❤️❤️❤️❤️🥰🥰🥰

    74. hinata dell

      Thank you 😘😘

    75. Adriana D

      does anyone know where I can buy her top? I love it and can’t find it!

    76. kackfrosch

      is it normal to fall over during these?? i can barely do most of the exercises, simply because i keep falling over. should that worry me or is it normal when you're untrained?

      1. kackfrosch

        @Tran이 슬 thanks!

      2. Tran이 슬

        I think it's because you keep putting lots of weight on your knees or arm. You'll develop balance for it over time though so I think as long as you keep going, you'll be fine.

    77. Angela Talbot

      If we plan to do a workout too, should we do these stretches before or after?

    78. Ketchup Milch

      You so beautiful

    79. Lolek P

      Świetny ten poradnik, ja z niego korzystam codziennie

    80. Mrwa Mustapha

      Okay that's hard 😭

    81. Mati Matyda

      Amazing! Thank U so much!

    82. Virginia Janniello


    83. Marcey Bee

      Doing this twice a day (in the morning and in the evening after finishing my exercise routine). I have a tight hamstring and zero flexibility on my hips and back. Gotta see how far i can go in 30 days 😀: Day 1: Done! Day 2: Done! (My hamstrings are a bit sore because of yesterday, im not gonna be so harsh with myself the rest of days) Day 3: Done! Day 4: Done! Day 5: Done! Day 6: Done! Day 7: Done! Day 8: Done! ( I'm one hand and a half away from the floor! Also i can touch my toes without doing a stretch before :D)

    84. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    85. 동규김

      So does it work??

    86. Chloe Trejo

      Im so close to my splits! AHHHHHH

    87. Alea Aquariusfan12

      I make thies evryday but i can‘t Split! 😭

    88. Solange

      I started these stretches a week ago without much enthusiasm thinking they will only help me prepare for the real split challenges. Then I tried a split pose today and realized I was only around 35 cm from the ground. Wtf?!!! 😂😂 mind you, I have extremely STIFF limbs so that alone is like achievement of the year to me. I’ll keep doing it daily for a whole month and see if I can full split from these exercises alone.

    89. Stefaniya Klimova

      it is my favorite stretch ever!!! Thank you so much, Pamela, you are amazing!

    90. Kim Airan

      not me having cramps on my hamstring during the Low lunge plus thigh huhu

    91. Nora Lopez


    92. Anna Vanna

      Супер. Спасибо! очень красивые волосы😉

    93. Marcia Correia Carvalho

      she is really hard

    94. Cecilia Perfetti

      one of my favourite

    95. kevin l

      I can watch you do this all day...

    96. AneshaCaribPrincess S.

      When you thought that this stretch routine was going to be easy until, you’ve realized that you are not flexible at all and, you suffered throughout the whole workout🥲

    97. SuperZoeda

      Im on my first Day of the Challenge and as I started doing the first exercise I started crying like a baby.. didn’t know how much pain my body was hiding, but thank you that I could release it through your exercises 🙏🏻💞

    98. pretty princess Faria

      Today is my first day, its hard😂