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!!
Good luck Pam 😀although I can already do the splits, I am still going to follow along with you and try to get even more flexible. Love you so much Pamela 😍
I have lost 4kg in a month just by doing these exercises and amzn.to/2ItJPez drinking it every morning , mix it in Luke warm water and drink it every morning it is very effective :)
some ideas for a better planet Matthew 5: 27-28 “You have heard that it was said, ‘You shall not commit adultery.’ But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart. Luke 17:1 And he said to his disciples, “Temptations to sin are sure to come, but woe to the one through whom they come! better stop producing / uploading / watching "music videos".. (or similar videos, pics, profile pictures, thumbnails, title names, headlines, usernames + harmful comments, bad words, lies, disrespect, harmful lyrics etc! on social media + everywhere else too. "Temptations to sin" / seduction etc. must stop) start deleting? censoring etc.? destroy your smartphones, cams, data storage devices etc? would be better. remove temptations / seduction + other evil things from TV, magazines, radio stations, broadcasting etc? would be better. many young people are watching those videos (or reading / typing harmful comments, or doing other bad things!) etc. all over the world. and its NOT ok! parents? (or people in authority): intervene?! seriously wait.. there is more: harmful drawings / comics / animations etc, clothing / styles / hairstyles / behaviour, facial expressions, gestures, dancemoves, acting, exercises, sports etc. harmful things in video games, news, reports, interviews, vlogs, tutorials, movies, series, trailers, entertainment shows, (+ backgrounds + surroundings), books, art, artworks, calendars, posters, business flyers, catalogues, leaflets, packagings, stickers etc. (words, speeches (+ voice types, vocal color etc), music, sounds, visuals, references! etc.) harmful things in stores and online shops, advertisements + advertising, commercials... + better stop online dating and other harmful things! maybe.. support ocean or river! clean up organizations? (i think it is of high importance) (in india, pakistan, africa etc) + support animal welfare (animal shelters (money for food or new fluffy dog beds? blankets?, small fluffy carpets? (+ washing machines?), pet vitamin supplements, + pet supplies (dog toothbrushes?), pet toys, dog hairbrush? (parasites!) bath towels?, medical checks, dental care? / nail, paw care? etc. pet heating pads? heated dog houses? (for winter or in cold areas), pet cooling mats / pads (on hot days, summer etc), diesel powered portable generators? (outdoor electric power generation) (to run vacuum cleaners, washing machines etc), solar lamps? (smart lighting solutions), transport vehicles, maintenance work etc. + other improvements, additional staff + volunteers, more safety, beautifications? etc. topiary? + animal rescue ? (dog rescue projects in india?), animal hospitals? (in poor countries or districts) or homeless people in your area? (btw governments should help these people! seriously. fast / adequate / individual support?!) support some of them? as an act of goodwill. + always be careful: corona etc.! or become a firefighter, volunteer firefighter (+ driver? (pump operator), paramedic or ER doctor? ER nurse? ambulatory care? or shuttle service? (for people with disabilities) + be cautious: corona etc! become an instructor? (fire and rescue?, emergency medical services?, advanced driving techniques?, advanced first aid?, psychological first aid?, wound care management!? + preventions (decubitus!, contractures!, thrush!, periodontitis!, loneliness?? etc) (nursing homes / home care / hospitals etc. + training seminars for employees) + hygienics?, high angle rescue techniques?, first aid for pets?, basic pet care?, junior firefighter programs?) start reading medical books? (anatomy? / physiology? / ECG interpretation? / EMS (paramedic books?) or nursing books? or blood banking and transfusion medicine? or dental engineering? medical or rescue engineering? medical dictionary? (illustrated) become a dog trainer? (rescue dogs, avalanche rescue dogs, therapy dogs) education? + watch out! dogs, cats etc. can transmit / spread corona! become an animal rescuer or animal doctor? + watch out! CORONA! (protection, safety measures etc.) Can the coronaviruses be transmitted between animals and people? they say: Coronaviruses are zoonotic, meaning they are transmitted between animals and people! maybe... plant a tree? many trees? a walnut tree?? in a park, garden or backyard? a walnut tree = food source (for birds etc) + oxygen generator. + provide water for animals in summer? fresh water source? or bird bath? or food? (daily? or several times a week?) use checklists to improve efficiency? snowy days? become a snowplow driver? (volunteer?) or towing service worker? or pharmaceutical supplier? + be cautious: corona! new technologies + other cool things: Far-UVC light (222nm) efficiently and safely inactivates airborne human coronaviruses?? (+ flu virus and many other?) do research? progress? + installations? (in offices, busses, trains, restrooms, elevators, classrooms, corridors, stairwells, hospitals etc?) .. could save lives. + improve immune systems? (food nutrients?) + portable plexiglass virus shields? (for counters, offices, workplaces, waiting rooms, buses, trains, passenger cabins etc) + air purifiers? (with HEPA filter) + limit the number of customers in stores, shopping malls, buses etc? + keep windows / vehicle windows wide! open for ventilation? + stay at home? amazing tools for rescue workers: portable hydraulic StrongArm (r) for firefighters etc. ( jawsoflife com ), hands free thermal vision (in mask imaging system), in mask heat vision (temperature display etc) or c-thru technology. + there are more amazing tools! high rise rescue solution? SPARS parachute rescue system? ( cosmic-rs com ) fireproof clothing? + fire escape hoods?! (fire escape hoods and fire escape masks are designed to help you to escape from a burning building. each of these fire escape masks and hoods allows you 15 ? minutes to flee through the toxic gases / smoke) smoke detectors with LCD display?, CO detectors?, fire blankets?, fire extinguisher? (+ fireproof clothing, cap, gloves, safety glasses etc?) (+ fire extinguisher selection chart?) fire suppression systems? smoke extraction? fire protective coatings? (or anti corrosion?), seat belt cutter? useful gift idea? for family or friends etc. (or useful teaching books etc.) support fire and rescue departments / services in poor countries or districts? (new helmet lamps, safety clothing + shoes, new equipment, fire escape hoods, thermal monitoring? (thermal vision will help you to track down a fire's source and smouldering fires in dark. glowing embers as well as fire hot-spots can be detected and fighted very fast and efficiently! + mobile infrared cameras could detect hidden hotspots or locate people in smoke-filled buildings), first responder kits etc. / communication devices (wearing! portable radios), new vehicles? a turntable ladder? training verhicles? new motorcycles? (+ customizable / agility / more efficiency, + difficult terrain / crowded areas etc), new firefighter / rescue helicopters? (certain areas) new reanimation boards (for nursing homes / hospitals etc), new lifters? (patient transfer solutions), protection equipment / protective gear (corona), medical oxygen??, ventilators?, AEDs + first responder kits, pulse oximeters, diagnostic penlights, glucometers? (+ strips), + various batteries (or battery charger?), blood pressure cuffs, stethoscopes, weight scales, label machines? (for clothing or other personal things), rescue blankets?, stifneck collars?, thermometers, neck pillows, heating pads / cooling packs (or aspirators + tubes, IV poles, (+ IV (intravenous) nutrition), breath exercisers, electric shavers!, nail clippers!, glasses cleaning cloths, non-slip socks! and many other good things + health care products (high quality products?) etc, compression bandages, medical dressing (+ anti pressure sores (decubitus!) elbow / heel protectors / pads / comfort cushions etc), CPR training simulators?, disposable ambu bags?, new rollators + replacement parts (+ hip protectors etc), wheelchairs + replacement parts (footrests, leg rest, headrest + cushion, armrest pads + comfort pillows?, cushion pads etc. to prevent pressure sores!), gel pads for shoes + back heel pads etc (+ improved skin inspections?! + treatment + reports + regular checks (+ photo documentation? with digital camera (disease / wound / injury processes! etc), anti decubitus air mattress for additional prevention?, + prevent hand contractures? (hand / wrist / finger splints?, hand therapy ball exercises?), auxiliary eating spoon and fork? (stroke hemiplegia rehabilitation training) comfort grips cutlery? (great for parkinson / disabled, suffering with tremors and trembling hands etc), medical alert system solutions?, own phones for all employees? (more efficiency / more safety), electric armchairs (more comfort), ergotherapy? (useful + less loneliness! + caution: corona!), water dispensers (less dehydration) (+ caution: edema / pulmonary edema / other diseases etc.), outdoor corner sofa + table? (garden, terrace / + all weather proof) + electric awning?, lighting solutions? + cool floor / garden lamps? (solar?, waterproof), teamwork + helping each other? (+ watchfulness, attentiveness, helpfulness, care, + honesty, accuracy, + giving helpful tips / hints, + politeness, being thankful, being focused), + preventing back injuries? (employees! / patients) (lift and carry properly. (+ teamwork? / use tools and aids?) + gymnastic exercises for a strong back?, (+ protect (treat carefully) your joints, elbows, kneecaps etc! + your nerves!), + energy and resource saving concepts?, tasty / healthy food? (+ additional: instant soups?, ready meals?, canned foods? for hungry employees / night shift etc), (+ vegan cooking books? give it a try? at home?) + other improvements, beautifications, more safety, comfort etc. + spreading good mood? (less sadness etc) (+ please be careful: corona!)
@@technoraver99 maybe you should do shorter texts. No one will ever read the whole one. Plus of course you have some interesting points, but you can't just cancel everything which has something to do with technology (you also have a mobile phone or computer to write this comment). Also without technology you couldn't spread these projects like cleaning projects etc. which means you have some good points but all in all your idea/comment is pretty unrealistic
I did this workout everyday for about 5 months, and got my splits :) I know 5 months seems like a long time, but that time is going to pass by anyways, so might as well use it to progress in something u really want!! Keep going guys, u can do it :D
Honestly this is such a great way to look at this! Like I keep thinking about the amount of time this will take but I'll apreciate after instead of in 5 months where I'm still wishing I could do this. Also if im gonna watch youtube vids or tv anyways might as well watch them while doing something productive at the same time (((:
Wow! I really like how you put it because whenever I think of doing something new to improve myself I always get impatient after a week or two of starting because I don’t see any progress but you really just put it into perspective for me, so thank you so much!
some ideas for a better planet Matthew 5: 27-28 “You have heard that it was said, ‘You shall not commit adultery.’ But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart. Luke 17:1 And he said to his disciples, “Temptations to sin are sure to come, but woe to the one through whom they come! better stop producing / uploading / watching "music videos".. (or similar videos, pics, profile pictures, thumbnails, title names, headlines, usernames + harmful comments, bad words, lies, disrespect, harmful lyrics etc! on social media + everywhere else too. "Temptations to sin" / seduction etc. must stop) start deleting? censoring etc.? destroy your smartphones, cams, data storage devices etc? would be better. remove temptations / seduction + other evil things from TV, magazines, radio stations, broadcasting etc? would be better. many young people are watching those videos (or reading / typing harmful comments, or doing other bad things!) etc. all over the world. and its NOT ok! parents? (or people in authority): intervene?! seriously wait.. there is more: harmful drawings / comics / animations etc, clothing / styles / hairstyles / behaviour, facial expressions, gestures, dancemoves, acting, exercises, sports etc. harmful things in video games, news, reports, interviews, vlogs, tutorials, movies, series, trailers, entertainment shows, (+ backgrounds + surroundings), books, art, artworks, calendars, posters, business flyers, catalogues, leaflets, packagings, stickers etc. (words, speeches (+ voice types, vocal color etc), music, sounds, visuals, references! etc.) harmful things in stores and online shops, advertisements + advertising, commercials... + better stop online dating and other harmful things! maybe.. support ocean or river! clean up organizations? (i think it is of high importance) (in india, pakistan, africa etc) + support animal welfare (animal shelters (money for food or new fluffy dog beds? blankets?, small fluffy carpets? (+ washing machines?), pet vitamin supplements, + pet supplies (dog toothbrushes?), pet toys, dog hairbrush? (parasites!) bath towels?, medical checks, dental care? / nail, paw care? etc. pet heating pads? heated dog houses? (for winter or in cold areas), pet cooling mats / pads (on hot days, summer etc), diesel powered portable generators? (outdoor electric power generation) (to run vacuum cleaners, washing machines etc), solar lamps? (smart lighting solutions), transport vehicles, maintenance work etc. + other improvements, additional staff + volunteers, more safety, beautifications? etc. topiary? + animal rescue ? (dog rescue projects in india?), animal hospitals? (in poor countries or districts) or homeless people in your area? (btw governments should help these people! seriously. fast / adequate / individual support?!) support some of them? as an act of goodwill. + always be careful: corona etc.! or become a firefighter, volunteer firefighter (+ driver? (pump operator), paramedic or ER doctor? ER nurse? ambulatory care? or shuttle service? (for people with disabilities) + be cautious: corona etc! become an instructor? (fire and rescue?, emergency medical services?, advanced driving techniques?, advanced first aid?, psychological first aid?, wound care management!? + preventions (decubitus!, contractures!, thrush!, periodontitis!, loneliness?? etc) (nursing homes / home care / hospitals etc. + training seminars for employees) + hygienics?, high angle rescue techniques?, first aid for pets?, basic pet care?, junior firefighter programs?) start reading medical books? (anatomy? / physiology? / ECG interpretation? / EMS (paramedic books?) or nursing books? or blood banking and transfusion medicine? or dental engineering? medical or rescue engineering? medical dictionary? (illustrated) become a dog trainer? (rescue dogs, avalanche rescue dogs, therapy dogs) education? + watch out! dogs, cats etc. can transmit / spread corona! become an animal rescuer or animal doctor? + watch out! CORONA! (protection, safety measures etc.) Can the coronaviruses be transmitted between animals and people? they say: Coronaviruses are zoonotic, meaning they are transmitted between animals and people! maybe... plant a tree? many trees? a walnut tree?? in a park, garden or backyard? a walnut tree = food source (for birds etc) + oxygen generator. + provide water for animals in summer? fresh water source? or bird bath? or food? (daily? or several times a week?) use checklists to improve efficiency? snowy days? become a snowplow driver? (volunteer?) or towing service worker? or pharmaceutical supplier? + be cautious: corona! new technologies + other cool things: Far-UVC light (222nm) efficiently and safely inactivates airborne human coronaviruses?? (+ flu virus and many other?) do research? progress? + installations? (in offices, busses, trains, restrooms, elevators, classrooms, corridors, stairwells, hospitals etc?) .. could save lives. + improve immune systems? (food nutrients?) + portable plexiglass virus shields? (for counters, offices, workplaces, waiting rooms, buses, trains, passenger cabins etc) + air purifiers? (with HEPA filter) + limit the number of customers in stores, shopping malls, buses etc? + keep windows / vehicle windows wide! open for ventilation? + stay at home? amazing tools for rescue workers: portable hydraulic StrongArm (r) for firefighters etc. ( jawsoflife com ), hands free thermal vision (in mask imaging system), in mask heat vision (temperature display etc) or c-thru technology. + there are more amazing tools! high rise rescue solution? SPARS parachute rescue system? ( cosmic-rs com ) fireproof clothing? + fire escape hoods?! (fire escape hoods and fire escape masks are designed to help you to escape from a burning building. each of these fire escape masks and hoods allows you 15 ? minutes to flee through the toxic gases / smoke) smoke detectors with LCD display?, CO detectors?, fire blankets?, fire extinguisher? (+ fireproof clothing, cap, gloves, safety glasses etc?) (+ fire extinguisher selection chart?) fire suppression systems? smoke extraction? fire protective coatings? (or anti corrosion?), seat belt cutter? useful gift idea? for family or friends etc. (or useful teaching books etc.) support fire and rescue departments / services in poor countries or districts? (new helmet lamps, safety clothing + shoes, new equipment, fire escape hoods, thermal monitoring? (thermal vision will help you to track down a fire's source and smouldering fires in dark. glowing embers as well as fire hot-spots can be detected and fighted very fast and efficiently! + mobile infrared cameras could detect hidden hotspots or locate people in smoke-filled buildings), first responder kits etc. / communication devices (wearing! portable radios), new vehicles? a turntable ladder? training verhicles? new motorcycles? (+ customizable / agility / more efficiency, + difficult terrain / crowded areas etc), new firefighter / rescue helicopters? (certain areas) new reanimation boards (for nursing homes / hospitals etc), new lifters? (patient transfer solutions), protection equipment / protective gear (corona), medical oxygen??, ventilators?, AEDs + first responder kits, pulse oximeters, diagnostic penlights, glucometers? (+ strips), + various batteries (or battery charger?), blood pressure cuffs, stethoscopes, weight scales, label machines? (for clothing or other personal things), rescue blankets?, stifneck collars?, thermometers, neck pillows, heating pads / cooling packs (or aspirators + tubes, IV poles, (+ IV (intravenous) nutrition), breath exercisers, electric shavers!, nail clippers!, glasses cleaning cloths, non-slip socks! and many other good things + health care products (high quality products?) etc, compression bandages, medical dressing (+ anti pressure sores (decubitus!) elbow / heel protectors / pads / comfort cushions etc), CPR training simulators?, disposable ambu bags?, new rollators + replacement parts (+ hip protectors etc), wheelchairs + replacement parts (footrests, leg rest, headrest + cushion, armrest pads + comfort pillows?, cushion pads etc. to prevent pressure sores!), gel pads for shoes + back heel pads etc (+ improved skin inspections?! + treatment + reports + regular checks (+ photo documentation? with digital camera (disease / wound / injury processes! etc), anti decubitus air mattress for additional prevention?, + prevent hand contractures? (hand / wrist / finger splints?, hand therapy ball exercises?), auxiliary eating spoon and fork? (stroke hemiplegia rehabilitation training) comfort grips cutlery? (great for parkinson / disabled, suffering with tremors and trembling hands etc), medical alert system solutions?, own phones for all employees? (more efficiency / more safety), electric armchairs (more comfort), ergotherapy? (useful + less loneliness! + caution: corona!), water dispensers (less dehydration) (+ caution: edema / pulmonary edema / other diseases etc.), outdoor corner sofa + table? (garden, terrace / + all weather proof) + electric awning?, lighting solutions? + cool floor / garden lamps? (solar?, waterproof), teamwork + helping each other? (+ watchfulness, attentiveness, helpfulness, care, + honesty, accuracy, + giving helpful tips / hints, + politeness, being thankful, being focused), + preventing back injuries? (employees! / patients) (lift and carry properly. (+ teamwork? / use tools and aids?) + gymnastic exercises for a strong back?, (+ protect (treat carefully) your joints, elbows, kneecaps etc! + your nerves!), + energy and resource saving concepts?, tasty / healthy food? (+ additional: instant soups?, ready meals?, canned foods? for hungry employees / night shift etc), (+ vegan cooking books? give it a try? at home?) + other improvements, beautifications, more safety, comfort etc. + spreading good mood? (less sadness etc) (+ please be careful: corona!)
Exactly whenever I think about wanting a video pam posts it!! A few days ago I was looking for quick Ab workout and she posted a 6min one. I wanted one on song and she posted 10000 hour one. I'm so happy!!
Same here adding stretching exercises to my routine for 2 weeks now but you can't compete with Pam videos so I'm using this one now and joining the challenge ♥️
To all those new people trying this 30 day challenge out. It will be hard at first and your probably feel very sore but that’s because you haven’t stretched those muscles in a while, so keep going and don’t give up. YOU GOT THIS😊
@@coconutzrule5935I think I can do less then 30 days even though I’m not flexible! I’m pretty pretty good at day one! Is it possible to do it less then 30 days?
@@coconutzrule5935 I did but still 40 days passed, I am always there. I am very flexible now. no pain doin this. It journey of now, dont look ahead, just do each day. When brush my teeth use time for practice.
Here's some tips for everyone I've learned while trying to get the splits myself: •always warm up before to avoid injury •do not practice on days you're sore •foam rolling can help increase flexibility •hip stretches are very important when learning the splits •props like yoga blocks and pillows will be very helpful •you do not need to practice your splits every day. I find that when I skip days I have more improvement. (I forgot to put this in but be very careful not to push yourself too hard in the splits, always know your limits. Pushing too far past your limits will result in injury. Take it slow and you will get better results!)
I have lost 4kg in a month just by doing these exercises and amzn.to/2ItJPez drinking it every morning , mix it in Luke warm water and drink it every morning :)
That r kind of informations that I'm always missing in these kind of videos and they r soooooo important!!!! Not everyone is able to do splits in 2 weeks or 30 days. Some people might need longer and everyone NEEDS the right preparation before doing stretching workouts
@@ddeg552 yeah I mean the olive green. It kinda greyed out compared to lime green if you get what I mean. Nothing serious I just love seeing color palette on people and whether it suit them or not. EDIT: Guys look up Personal Color Analysis. It's a cool thing to transform your wardrobe 😉🤗
I DID IT FOR 1 MONTH, I started on December 26th. What happened? Well, now I know the three songs of the video 😂. About the split, I can't do it YET, but I'm a little bit more flexible, I miss around 20 cm to reach the floor. I'll be continuing doing it. See you on February 26th. Send motivation ❤️🙏 I DID IT FOR 2 MONTHS, although this second month I did it less times, I will continue, I promise this month I'll do it everyday. 🤞 See you on March 26th. Send motivation ❤️ I DID IT FOR 3 MONTHS, well this month, I started doing 1 min per each one of the exercises (it takes me around 20 min) instead of watching the video (I think it is better to do it more time). I also try to do the split on my bed and I consider I can open my legs more but... I don't reach the floor (yet). Honestly, I don't know why, or if I'm doing something wrong. I will continue, I promise. Do you have any recommendations? See you on Abril 26th. Send motivation ❤️ tips and recommendations. PD: Thanks for all the comments. I DID IT FOR 4 MONTHS, As you know I try to do it every day, however this time I didn't do it as much as I would because of different circumstances ☹️ BUT I'll continue doing it. Honestly, I do not see any difference since 2 months, I was researching about it and I found this video that explains really good the important movements and some theory, check it if you want, I hope it helps you 🙏 ruclips.net/video/yHksRj6285A/видео.html See you on May 26th. ❤️ Thanks for all your comments, I really appreciate it and do not give up.
Hello I know if you never tried to get your splits before this comment is feeling fake but let me tell you when you do these stretches many many times for like an hour or so it will start showing results
I'm going to try to do this for 30 days to see if I can do it. day 1: feels good but still cant do the splits day 2: very sore and still can't do it Day 3: not so sore today and feeling very nice Day 4: omg I'm so close to my splits, btw I do a short warmup before I exercise so I don't hurt myself Day 5: I feel quite good today, still can't do it but really close! Day 6: I'm so close to my splits and my legs barley hurt! Day 7 : today I'm taking a break so my legs can relax. Day 8: I can see so much progress! Day 9: I am about 2 inches away to the splits on my right leg! Day 10: so so close and thank you so much for the support and advice! Day 11: I can finally do the splits! day 30:
She has another video that is a 15 min stretch that is awesome. It has some additional stretches that will help with this. She talks you through the stretches also which I find helpful.
I got my split after stretching (almost) everyday for two months and a half, here are my advice : -The position is really important, try to keep control of your body, be precise with your movements - drink water - stretching shouldn't hurt!! If you're hurting, stop - when you feel like you are stuck, try LONGER stretches, don't add more exercises but instead of keeping a position for 10 sec, try 20sec - understand why you're doing the exercizes, when you're in your lunge, try keeping a position for 20 sec, then if you feel like you're comfortable with it, put your feet forward more and more until you're fully in your splits, your body has to get used to the position
@@youssefbenyahia9448 Stretching is pushing your articulations in order to put them into positions they haven't gotten to before, drinking water always help with any physical effort because your body always works better when it's been fed
So instead of studying for the final exams I have in an hour I'm here,learning how to split... Wish me luck pls EDIT: I finished the exams and they went REALLY well yayyyy
I did it. I finally did it. Well, I can do just on my right side, yet it's a huge achievement for me! Guys keep doing, you will get there, this definitely works.
Remember! It's not easy to get splits, some can do it faster, some slower. I started to stretch my splits since the end of march (everyday for 30min) and I am still doing that. I am really close to getting splits but as you can see it took me 9 months and I am still getting there. Some can do it in 30 or less days but it depends on how flexible you are so don't quit, it can take you awhile but it is so worth it. If I did it (I was very stiff) you can do it too! :)
its my 2021 challenge, i never were able to do splits (didn't try as a kid) and i wasn't even flexible, but i am getting into stretching thanks to pam and thanks to some yoga lessons. i made my "before photo" and will do my best to see a difference in dec 2021 🤩
Not trying to be offensive, but have you actually been doing them every day because I assumed it wouldnt take nearly that long? I dont follow videos or anything but I assumed it would take a few weeks at most and ive been doing stretches several times a day for almost 3 weeks now
@@MyFictionalChaos Yes, I have! :) I have been doing them everyday (maybe first months my routine wasn’t perfect that’s why results came so long) But I really wanted to get them and it took me that long. Maybe that is surprisingly long but people are different and I was very stiff so that could be a reason why it took me so long. Good luck on your stretching!))
Can we please take a moment and appreciate that, besides the awesome workout videos, Pamela makes us discover new amazing songs? I mean, this playlist, as well as the others, damn. My Spotify library is filling up.
Hi! I’ve been a dancer for all my life and have a lot of experience with both front and side splits and since you’re probably here to learn them I can say that this routine is very good! Some tips I have is to do this at your own pace (don’t push too much in the beginning and maybe hold the poses for a shorter time), be patient as this will take time, do a little every day and take progress vids or pics for motivation. I personally don’t like the pigeon pose because I never felt like it made a difference (though it feels really good on sore muscles), don’t expect that you’ll be able to do the splits because you have a good pigeon pose, most of the stretching has to be on the front hamstring to make a bigger difference. When getting in split position make sure your back leg is in line with your front leg and put your hip as much forward as you can, don’t lean to the side. Use a block or something similar to support in the beginning and when you have your splits try to deepen it by putting the block under your front and/or back foot. You can also lean towards your front leg or bend to the back leg to deepen the stretch. I feel like it also helps to try your straddle split at the same time to stretch all muscles. ⚠️be cautious and careful! Warm up a bit before and keep track of your feet and knees to not hurt them! My dance teacher always told me if you do it correctly, no amount of pushing or pain is dangerous, at that point it only hurts like a bitch but is good for you haha! Have fun 🤩
@@rain_raii YES of course!! You can start at 70 for all i know! Get it girl :D Find a style you're interested in and start in a beginner group and you'll be set!
@@amarachi7210 Hi! It's not my place to tell someone they are too young or old to start stretching but please talk to your parents (or legal guardians) because the internet can be a really scary place and not the best for younger kids. Please know that your body is perfect the way it is and exercising should be fun! If you want to a dance class (any style) is a good way to start stretching and make friends (I have made a lot of friends through the years). :D
I'm a teenage girl and I started figure skating last year, and about two months after I started working on flexibility so I could skate better and do various tricks and positions, starting with this video. It opened so many doors and took me down a path of yoga, exercise, and stretching for a better me, and it all started out of a love for one thing, leading me to love the journey and what comes next. I didn't keep exact track of how long it took me to get my front splits on both sides, but I would say roughly two months of consistency and dedication. everyday I would do this routine, and at first my progress was slow, not seeing much of a difference from day to day. That didn't upset me since I'm a hard working person and I know things take time, but I knew to stay resilient and keep going because I wanted this. And then after a few weeks I saw a sudden change, (everyone's experience is different and don't force yourself if it's slow it's good it should never hurt) and eventually I could slide into my splits on both sides. And some thing I don't think these splits videos talk about, splits will be a little painful or uncomfortable when you first are able to easily slide in. Not forced, easily. It's still gonna be uncomfy so the only way to get better from that is so keep practicing consistently. Ive had my splits for a few months and I still use this routine daily to warm up before I go into my splits, and then do reps of holding my splits for ten seconds or so. The discomfort has gotten much much better, but I'm still getting better since I still feel that stretch. And another thing- never force yourself into the splits. Always stretch beforehand. And another thing- you don't have to do it every day like I did. At first I was doing that, but after I got my splits till now I stretch about five days a week, and that actually helped alot. Taking breaks is very important in progress, and taking rest days has helped me so much with the pain. no matter how long it takes you, I encourage you to keep striving for your goals because you will get there. Another thing I realized in my journey which is my most important point, the goal is what keeps you going, right? In anything. But when you achieve that, that's not the part that matters. It's the journey. The path you took, the obstacles you overcame, the pain you endured, the dedication to achieve anything. The during is the most important part and I wish for everyone to realize this. When you have your splits, think about the work you put in to get there. That's what matters the most. I hope this helps you, I wish you all a happy stretching journey!! ❤
Girll u go!! I honestly really admire the way you think and perceive things. I'm also a teenager and trying to turn my life around. I hope you get far in your passions, remember, never give up!💕
Gurrl good job! I'm so glad you actually achieve things and set goals. Definitely trying to work on that myself. Thank you for the motivation to keep going!
Omg yes ! I enjoy so much with her even though I don’t know her in real person. I fell like she’s such a great person and we laugh together during workouts but we also suffer too. Kinda feel like she’s one of my best friends
After 20 days, I FINALLY did it! I was so happy because I am a dancer and I was quite embarrassed because I was one of the only ones I'm my dance group who couldn't do the splits and now I can and I'm so happy!!! Tysm girl x
little advice: make sure that your hips are completely parallel throughout all exercises, it makes them way more effective. same thing if you try the actual split. it may be harder, but otherwise it's not actually a proper split. if you struggle with that, you can try to but your right hand on your left leg and your left hand on your right leg while doing the split. if you do that your hips are automatically aligned :)
@@kimjendeukie9446 i'm not an expert but i'd say if you feel like resting your muscles just do it. one day or two of not stretching won't make you lose all your progress!
day 1 - complete day 2 - complete day 3 - X day 4 - complete day 5 - complete (tip: I memorized the moves. somehow, knowing what I'm supposed to do in what order motivates me more to do it instead of dealing with opening the video.. if that makes sense.) day 6 - complete have not updated for the last 3 days, and the reason is that there has been a massive earthquake in our country, Turkey. I'm putting off this routine to help those in need. I'll be donating blood too, thus, I won't be here for a good amount of time. o7
She brings peace to me ...everytime I see her smile I forget my worries and smile with her. She calms down my raging head and heart 😌☺ ❤ Thank You Pamela for everything ❣
I just wanted to say don't give up if you still can't do the splits after two weeks - when I started this workout my muscles were sooo stiff I did this every day and it seemed like I didn't get better at all but after two months I made my first front split :3
For the first time in my 3 decades of life, I managed to do full split!!! All after 3 weeks of practicing this everyday. I’m so proud of myself. Thank you!!!
I'll for sure will start this from tomorrow and see if this works...❤️❤️ Day 1 ☑️✔️(ughhh I'm less flexible than a stick and it hurt like a bitch) [why am I stiff like a stick again 😭] Day 2 ☑️✔️(boy I was like 2% better than yesterday but eh I'm not even...) Day 3 ☑️✔️(oh jeez it still hurts man but I'm getting better) Day 4 ☑️✔️ (skipped 3 days cuz got sick) Day 5 ☑️✔️(dayum it still burns😭 but I'm getting more flexible) Day 6 ☑️✔️(😭) Day 7 ☑️ (I'm getting flexible but splits can't be seen here) Day 8 ☑️(took a holiday break haha sorry) Day 9 ☑️ Day 10☑️(hehe I forgot to update... It still burns like a bitch but I'm able to do all the poses now//) Day 11 ☑️(¯\_ಠ_ಠ_/¯) Day 12 ☑️(oomph completed another day) P.s I also did the blogilates 30 min stretch for splits Day 13 ☑️:) Day 14 ☑️ Day 15 ☑️ Day 16 ☑️ Day 17 ☑️ Day 18 ☑️ Day 19 ☑️ Day 20 ☑️ Day 21 ☑️ Day 22 ☑️ Day 23 ☑️ Day 24 ☑️ Day 25 ☑️ Day 26 ☑️ Day 27 ☑️ Day 28 ☑️ Day 29 ☑️ Day 30 ☑️ . Like to motivate 😭 Update: I actually forgot to update here but I completed the challenge. I've not achieved the splits yet but don't forget that I was not flexible AT ALL. Now I'm much more flexible. I'll take a break because of my exams but I'll do this challenge again with 1-2 other videos. . Hey guys I'm back, so after a month of exams I'm going to do this again..😁 so the second tick (green) is for round 2 and so on
You should love the process and not the result, this way you will resist and not notice the improvement till you are finally done !!! Start again , even 1 sec is better than nothing at all.
I started doing these exercises the day they were uploaded by Pamela, and today(29th December) I got my left split!!!(I wasn't ever flexible, I even went to gymnastics when I was little, but I didn't get the splits) I'm so happy, and I did do other exercises, but not that much, even skipped a day, but I did it!!!! Thank you so much for this wonderful routine, it really does help!!! Have a wonderful day, and remember, don't give up, because you are the best!!! Best wishes, Sofiya😊😊😊 Update: Today's the end of the challenge and it's officially a month, and today I got my right split! Hurray)))
I love this video so much and I hope it never gets taken down. I’ve been following this stretching routine for 2 years now (when I randomly decided I needed to be able to do the splits) and even though I have the routine (and songs 😂) fully memorised, I still like to come back and follow along with the video when I feel like I’m losing my consistency. If I had to pick my top 10 favourite videos on RUclips this would probably be at the top of the list ❤
Each time I complete a video of urs and WELL DONE flashes on my screen, I feel like I have accomplished some thing really huge. This is such a high feeling . I never get this feel for anything else that I do . Ur appreciation keeps me motivated to finish each and every workout of yours. Thank you Pam
Hi just wanted you to know that I've been doing this for about 3 days now consistently and I can already see the difference when I am trying to get to my front split. I do this every afternoon and before I sleep though because when I tried to do it in the morning my muscles are still tight. I also do other stretches along with this for my middle split because I notice it is only for my front split. Good luck to whoever wants to get their splits this year. Be consistent and do stretches everyday. You can do it! 🙌 PS. I love all the songs in this video so yeah, it's always fun to do this everyday
I've been attempting to follow along for about 3 days, and today is the first day i was able to "do" everything. Not well, but I did it. That's progress, and that's awesome. Thanks for such an awesome video.
It worked!!! I can do the splits perfectly now! Like you said, I could do the splits after a month, but it took me a little longer to be able to do it for a long time without feeling any kind of pain. Thank you so so much for this video, it really helped me because now I’m sure that anyone can do anything as long as they put their mind to it. I was actually supposed to send this message right when I was able to do the splits (so like 2 or 3 months ago) but since I became more flexible and positive, I started taking life more seriously, doing more activities and became and straight A student, so I completely forgot. Thank you so much for opening my eyes to possibilities, IOU so much ❤️❤️
This video is the reason I'm able to touch my toes for the first time in my life!!! I never could even as kid, but I've been keeping up with these events day for a couple weeks, and even though I'm not splitting yet, I'm seeing tons of progress! 🥰
olmost done my first week of completing this exercise every single day, (attempting to master the splits) and I already start to notice that the burn is fading, thank you so much for the help Pamela!!!
So this is the video I end off with.. but let me just say I love your videos so much.. I start with my run come home and do one arms video, abs, then legs. If I don’t run I’ll do a full body video, arms, etc… I’ve been doing this for maybe 3 weeks now and I can already tell a difference in the look of my body and how I feel on the daily. I won’t stop now! Thank you for being such a inspiration to not only me but hopefully many out there who don’t like to be in the gym with others. To anyone who’s reading this comment keep pushing, keep trying and you WILL see results. Its NOT easy... it won’t always be easy, if it was everyone would do it. Thank you thank you thank you Pamela❤️❤️
Im struggling in every stretch but this was my new year’s promise: be able to do a split! BTW: im using three different videos, alternating them/doing two videos a day this one, Psychetruth’s 12 min split workout for beginners and KlikKluk’s split in one day. Week 1: ✅ Week 2: ✅ Day 15: ❌ (i think my muscles need some rest😓) Day 16: ❌ Day 17: ✅ Day 18: ✅ Day 19: ✅ ( definitely gotten more flexible I have recorded since day 1 I saw a lot of progress) Day 20: ✅ Day 21: ✅ Day 22: ❌ Day 23: ✅ Day 24: ✅ Day 25: ✅ Day 26: ❌ Day 27: ✅ Day 28: ❌ (my birthday😇) Day 29: ❌ (other plans) Day 30: ❌ Day 31: ✅ Day 32: ✅ Day 33: ✅ Day 34: ✅ Day 35: ✅ Day 36: ❌ Day 37: ✅ Day 38: ❌ Day 39: ✅ Day 40: ❌ (its gettin reeeaaaall inconsistent 😫 i’ve done small and quick stretches but I dont count it as a full strech so I’ll mark them❌) Day 41: ✅ Day 42: ✅ Day 43: ✅ Day 44: ✅ Day 45: ❌ Day 46: ✅ Day 47: ✅ Day 48: ✅ Day 49: ✅ Day 50: ✅ Day 51: ✅ Day 52: ✅ Day 53: ✅ Day 54: ✅ Day 55: ✅ Day 56: ❌ Day 57: ❌ Day 58: ❌ Day 59: ❌ Day 60: ❌
I looove it! I usually stretch everytime after my workout and sometimes I can almost do a split. But today I was able to sit on one butt cheek and it didn't even hurt! Whoop whoop! Let's gooooo!
At the end of this typical year i think my dream to do splits is gonna be true .Thanks pam for such an inspiration for me. So much love from india pam you are great inspiration for all of us i love you alot❤️❤️💋
Hey don't stop trying last year i started doing split exercises and after a full 2 weeks of doing those exercises..I finally got my first front split ever. Just don't quit and be persistent love y'all
as a former gymnast and yin teacher I have something to add for anyone who is keen to learn the splits! ;) if you want to be able to do the splits you need to hold the poses longer for the fascia to loosen up. the tissue needs time to receive moisture and become more flexible. adding stretches for the inner thighs will be beneficial too
I have been doing this routine everyday since you posted this video and today, after doing it, I tried doing the splits and I DID IT!!! Thank you so much for helping me get them :3
The first streching video that I actually like!! In the end try to do the splits on both sides (even if you might be far away from the floor), only that way you will be able to sit down completeley and learn the splits.
I’m on my 12th day with no rest day and everything was going well and seeing little improvements every day until today my muscles are so sore and tight and stiff. I will continue to do it and post if it got better
I was on my 8th day and then got the flu, slept all day with a high fever and sore everything, I'm trying to go back now after more than a week of being sick.
50% pain and 50% relaxing, just the way I like my Pam stretches. ❤😅😅 P.S am I the only only who can't go down on their elbows during the lunges lol? One day down 29 more days to go😮
Thats totally normal, just do the exercise before. You could also try using a yoga block, or you could do the lunge with the knee on the ground (low lunge I think) with your elbows on the ground
Nope, I cant do it haha. But I have to say, that I was as stiff and inflexible as a tree before doing Pamelas stretching routines. I couldn't even do a forward bend properly and now I can touch the ground with my hands. The small progress makes me so proud of myself.
I've finally done this for 30 days straight and I have to say I'm proud of myself, I haven't got my splits yet but I've been able to deepen the stretches. I'm getting there
I’m going to do this for 30 days and update daily. Day 1: Some stretches really burned, definitely cannot do the splits yet. Exited to start though 😁 Day 2: Some stretches are a little easier, and I am really enjoying this so far! I am excited to keep going! 👍🏻 Day 3: I’m loving doing this! It’s so relaxing and a perfect way to start off my morning. Definitely start doing it if you haven’t! 😊 Day 4: A lot of the stretches are getting a out easier and I’m feeling less burn! Yay! You got this!! 😆 Day 5: Yay! Five days through! I am glad to say I can definitely do better splits! I am not fully on the ground yet, but I’m getting closer! 😄 Day 6: I missed, I was sick 🤕 Day 7: One week through!!! I am so much better at a front split now, it’s insane. I have been taking pictures of how far down I can go, and I’ve definitely seen an improvement!! 😌 Day 8: Past the one week mark!! I love doing these stretches now, they’re so familiar and I know all the words to the songs lol. I am still so impressed by how much lower in my splits I can go. It definitely works! 🥳 Day 9: Wow I can’t believe it’s already day 9! Everything is going well, and I am definitely more flexible now!! 😃 Day 10: Still going strong!! Everything is getting easier and I’m feeling lotsss less burn which is great. 👊🏻 Day 11: Unfortunately this is going to be my last week doing this since I am going on vacation next week and won’t be able to then. Doing good though!!! 😜 Day 12: ✅
Doing this made me want to stretch more and more. I'm so exited to get more flexible! Day 1: ✔️ Day 2:✔️ Day 3:✔️ Day 4: ✔️ (just to keep the track) Day 5:✔️ I'm closer to put my elbows in the floor 🙂 Day 6:✔️ Day 7: ✔️ Day 8;✔️ Day 9:✔️ Day 10:✔️ I'll just update if there's any change because I'm lazy hahahahha 😳I'm actually really close to the floor know, just a little but longer and I'll be doing splits everywhere 😳
in a few months i’ll be doing this for a year already and i’m finally almost there. if you do it like twice a week with no background in stretching whatsoever you’re gonna be taking just as long as me so keep doing it almost every day and you’ll get there soon 🙌🏼
I am on day 14, and I think in 2 more weeks I'll be able to get my split at least with right leg forward!!! It's so exciting, I've been wanting to do a split for such a long time and i think I'll finally do it!
I want to do this to get split. So let's go😍 Day 1: done. It hurts a little but it feels really good. Day 2: done. It feels so good🥲 Day 3: done. I can see the results. This video is perfect :))) Day 4:done. It's getting better every day Day 5: done. today I can do a left split but it hurts. Day 6: finished. Every day I love this stretch more:)))) Day 7: I did. One week finished ✨ Day8: done Day9:well done.🧸 Day 10: I did it Day 11: I did and I can do a left leg split without any pain and my right leg is so closer to the floor. I want to do it again now. Day 12: finished. It works well. Day 13: I did Day 14: I did it. and I did it just for 2 weeks and I can't believe that I can do both sides split🥲 Day 15: Done. I'm good at left but I'm not really good at right. That's ok I'll be ok with both sides in a short time. Day16: finished Day 17: aw done.and now it's first day of school 🥲😂😍 I couldn't do it for 2 days Day 18:✅ Day 19:✅ Day 20 :✅ Day 21:✅ Day22:✅ Day23:✅ Day 24:✅ Day25:✅ Day 26:✅ 27: done. And now I can do it on both sides without any pain. And i can do it on left side so much more than 180. I think it's about 210 degrees and it's so good 🥺😍
@@daevastaffordaww.thank you so much for remembering this to me .this makes me smile:) and i can do oversplits easily so if you want to get it there is some tips: do stretch every day even for 5 mins but have rest days. and try to be flexibile fullbody and not just splits cause it helps you a lot. you can also use "anna mcnulty" videos they are so effective. hope this helps you to achive what you want
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!!
Ich mach die Challenge mit 💪🏻😊 Freue mich sehr drauf und bin gespannt, ob ich es in 30 Tagen schaffe.
I'm in!! 😃🤩 thank you 😁👍
Can I do this workout during pregnancy?
Good luck Pam 😀although I can already do the splits, I am still going to follow along with you and try to get even more flexible. Love you so much Pamela 😍
Yessss pleaseee
no one:
literally no one:
me every 8 months: i want to learn how to do the splits
can relate 😂
I am definantly the same idkwhy I just for Some reason want to learn how lol😆
You watch 1 video do the same workout for two days then give up then 8 months later u wanna try again it’s a cycle :3
Actually not every 8 months but every single day idk why but i just want to know how to do them then life would be so much easier
same i hope i wont give up this time lol good luck to yall
can we appreciate how much work she and dennis put on in every single video?
@Papi Pap u really think i wrote that just to get likes 💀
what’s the problem tbh? she deserves to hear that
Both of you dont fight please.
I love how you mentioned Dennis too. Many people forget that Dennis works as hard as Pam in these vids!
@@christinateuma1364 yes he’s part of the team and we would not be able to get all this video without his help
it’s her job and she’s getting thousands of euros for every single video... 🙄
I love how her content is getting more and more flexible *like literally*
I have lost 4kg in a month just by doing these exercises and amzn.to/2ItJPez drinking it every morning , mix it in Luke warm water and drink it every morning it is very effective :)
Good1
some ideas for a better planet
Matthew 5: 27-28
“You have heard that it was said, ‘You shall not commit adultery.’ But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart.
Luke 17:1
And he said to his disciples, “Temptations to sin are sure to come, but woe to the one through whom they come!
better stop producing / uploading / watching "music videos".. (or similar videos, pics, profile pictures, thumbnails, title names, headlines, usernames + harmful comments, bad words, lies, disrespect, harmful lyrics etc! on social media + everywhere else too.
"Temptations to sin" / seduction etc. must stop)
start deleting? censoring etc.?
destroy your smartphones, cams, data storage devices etc? would be better.
remove temptations / seduction + other evil things from TV, magazines, radio stations, broadcasting etc? would be better.
many young people are watching those videos (or reading / typing harmful comments, or doing other bad things!) etc. all over the world. and its NOT ok!
parents? (or people in authority): intervene?! seriously
wait.. there is more:
harmful drawings / comics / animations etc, clothing / styles / hairstyles / behaviour, facial expressions, gestures, dancemoves, acting, exercises, sports etc.
harmful things in video games, news, reports, interviews, vlogs, tutorials, movies, series, trailers, entertainment shows, (+ backgrounds + surroundings), books, art, artworks, calendars, posters, business flyers, catalogues, leaflets, packagings, stickers etc. (words, speeches (+ voice types, vocal color etc), music, sounds, visuals, references! etc.)
harmful things in stores and online shops, advertisements + advertising, commercials...
+ better stop online dating and other harmful things!
maybe..
support ocean or river! clean up organizations? (i think it is of high importance) (in india, pakistan, africa etc)
+ support animal welfare (animal shelters (money for food or new fluffy dog beds? blankets?, small fluffy carpets? (+ washing machines?), pet vitamin supplements, + pet supplies (dog toothbrushes?), pet toys, dog hairbrush? (parasites!) bath towels?, medical checks, dental care? / nail, paw care? etc. pet heating pads? heated dog houses? (for winter or in cold areas), pet cooling mats / pads (on hot days, summer etc), diesel powered portable generators? (outdoor electric power generation) (to run vacuum cleaners, washing machines etc), solar lamps? (smart lighting solutions), transport vehicles, maintenance work etc. + other improvements, additional staff + volunteers, more safety, beautifications? etc. topiary?
+ animal rescue ? (dog rescue projects in india?), animal hospitals? (in poor countries or districts) or homeless people in your area? (btw governments should help these people! seriously. fast / adequate / individual support?!)
support some of them?
as an act of goodwill.
+ always be careful: corona etc.!
or become a firefighter, volunteer firefighter (+ driver? (pump operator), paramedic or ER doctor? ER nurse? ambulatory care? or shuttle service? (for people with disabilities)
+ be cautious: corona etc!
become an instructor? (fire and rescue?, emergency medical services?, advanced driving techniques?, advanced first aid?, psychological first aid?, wound care management!? + preventions (decubitus!, contractures!, thrush!, periodontitis!, loneliness?? etc) (nursing homes / home care / hospitals etc. + training seminars for employees) + hygienics?, high angle rescue techniques?, first aid for pets?, basic pet care?, junior firefighter programs?)
start reading medical books? (anatomy? / physiology? / ECG interpretation? / EMS (paramedic books?) or nursing books? or blood banking and transfusion medicine? or dental engineering? medical or rescue engineering? medical dictionary? (illustrated)
become a dog trainer? (rescue dogs, avalanche rescue dogs, therapy dogs) education? + watch out! dogs, cats etc. can transmit / spread corona!
become an animal rescuer or animal doctor? + watch out! CORONA! (protection, safety measures etc.)
Can the coronaviruses be transmitted between animals and people?
they say: Coronaviruses are zoonotic, meaning they are transmitted between animals and people!
maybe... plant a tree? many trees? a walnut tree?? in a park, garden or backyard?
a walnut tree = food source (for birds etc) + oxygen generator.
+ provide water for animals in summer? fresh water source? or bird bath?
or food? (daily? or several times a week?)
use checklists to improve efficiency?
snowy days? become a snowplow driver? (volunteer?)
or towing service worker?
or pharmaceutical supplier?
+ be cautious: corona!
new technologies + other cool things:
Far-UVC light (222nm) efficiently and safely inactivates airborne human coronaviruses?? (+ flu virus and many other?)
do research? progress? + installations? (in offices, busses, trains, restrooms, elevators, classrooms, corridors, stairwells, hospitals etc?) .. could save lives.
+ improve immune systems? (food nutrients?)
+ portable plexiglass virus shields? (for counters, offices, workplaces, waiting rooms, buses, trains, passenger cabins etc) + air purifiers? (with HEPA filter)
+ limit the number of customers in stores, shopping malls, buses etc? + keep windows / vehicle windows wide! open for ventilation?
+ stay at home?
amazing tools for rescue workers: portable hydraulic StrongArm (r) for firefighters etc.
( jawsoflife com ), hands free thermal vision (in mask imaging system), in mask heat vision (temperature display etc) or c-thru technology.
+ there are more amazing tools!
high rise rescue solution? SPARS parachute rescue system? ( cosmic-rs com )
fireproof clothing? + fire escape hoods?! (fire escape hoods and fire escape masks are designed to help you to escape from a burning building. each of these fire escape masks and hoods allows you 15 ? minutes to flee through the toxic gases / smoke)
smoke detectors with LCD display?, CO detectors?, fire blankets?, fire extinguisher? (+ fireproof clothing, cap, gloves, safety glasses etc?) (+ fire extinguisher selection chart?)
fire suppression systems? smoke extraction? fire protective coatings? (or anti corrosion?), seat belt cutter? useful gift idea? for family or friends etc. (or useful teaching books etc.)
support fire and rescue departments / services in poor countries or districts? (new helmet lamps, safety clothing + shoes, new equipment, fire escape hoods,
thermal monitoring? (thermal vision will help you to track down a fire's source and smouldering fires in dark. glowing embers as well as fire hot-spots can be detected and fighted very fast and efficiently! + mobile infrared cameras could detect hidden hotspots or locate people in smoke-filled buildings),
first responder kits etc. / communication devices (wearing! portable radios), new vehicles? a turntable ladder? training verhicles? new motorcycles? (+ customizable / agility / more efficiency, + difficult terrain / crowded areas etc),
new firefighter / rescue helicopters? (certain areas)
new reanimation boards (for nursing homes / hospitals etc), new lifters? (patient transfer solutions), protection equipment / protective gear (corona), medical oxygen??, ventilators?, AEDs + first responder kits, pulse oximeters, diagnostic penlights, glucometers? (+ strips), + various batteries (or battery charger?), blood pressure cuffs, stethoscopes, weight scales, label machines? (for clothing or other personal things), rescue blankets?, stifneck collars?, thermometers, neck pillows, heating pads / cooling packs (or aspirators + tubes, IV poles, (+ IV (intravenous) nutrition), breath exercisers, electric shavers!, nail clippers!, glasses cleaning cloths, non-slip socks! and many other good things + health care products (high quality products?) etc, compression bandages, medical dressing (+ anti pressure sores (decubitus!) elbow / heel protectors / pads / comfort cushions etc), CPR training simulators?, disposable ambu bags?, new rollators + replacement parts (+ hip protectors etc), wheelchairs + replacement parts (footrests, leg rest, headrest + cushion, armrest pads + comfort pillows?, cushion pads etc. to prevent pressure sores!), gel pads for shoes + back heel pads etc (+ improved skin inspections?! + treatment + reports + regular checks (+ photo documentation? with digital camera (disease / wound / injury processes! etc), anti decubitus air mattress for additional prevention?, + prevent hand contractures? (hand / wrist / finger splints?, hand therapy ball exercises?), auxiliary eating spoon and fork? (stroke hemiplegia rehabilitation training) comfort grips cutlery? (great for parkinson / disabled, suffering with tremors and trembling hands etc), medical alert system solutions?, own phones for all employees? (more efficiency / more safety), electric armchairs (more comfort), ergotherapy? (useful + less loneliness! + caution: corona!), water dispensers (less dehydration) (+ caution: edema / pulmonary edema / other diseases etc.), outdoor corner sofa + table? (garden, terrace / + all weather proof) + electric awning?, lighting solutions? + cool floor / garden lamps? (solar?, waterproof), teamwork + helping each other? (+ watchfulness, attentiveness, helpfulness, care, + honesty, accuracy, + giving helpful tips / hints, + politeness, being thankful, being focused), + preventing back injuries? (employees! / patients) (lift and carry properly. (+ teamwork? / use tools and aids?) + gymnastic exercises for a strong back?, (+ protect (treat carefully) your joints, elbows, kneecaps etc! + your nerves!), + energy and resource saving concepts?, tasty / healthy food? (+ additional: instant soups?, ready meals?, canned foods? for hungry employees / night shift etc), (+ vegan cooking books? give it a try? at home?)
+ other improvements, beautifications, more safety, comfort etc. + spreading good mood? (less sadness etc) (+ please be careful: corona!)
True dat
@@technoraver99 maybe you should do shorter texts. No one will ever read the whole one. Plus of course you have some interesting points, but you can't just cancel everything which has something to do with technology (you also have a mobile phone or computer to write this comment). Also without technology you couldn't spread these projects like cleaning projects etc. which means you have some good points but all in all your idea/comment is pretty unrealistic
I did this workout everyday for about 5 months, and got my splits :) I know 5 months seems like a long time, but that time is going to pass by anyways, so might as well use it to progress in something u really want!! Keep going guys, u can do it :D
Honestly this is such a great way to look at this! Like I keep thinking about the amount of time this will take but I'll apreciate after instead of in 5 months where I'm still wishing I could do this. Also if im gonna watch youtube vids or tv anyways might as well watch them while doing something productive at the same time (((:
I just hope 😭
Congrats!
Wow! I really like how you put it because whenever I think of doing something new to improve myself I always get impatient after a week or two of starting because I don’t see any progress but you really just put it into perspective for me, so thank you so much!
Use this same ideology for weight loss. Works wonders :)
Let’s appreciate the fact that Pam is potentially helping millions of people get their splits 😮
Ikr! And the fact that she’s improving the lives of millions 😲
Please warm up before
Yes thank you Pam lol although I need to obviously work on my flexibility to get to the splits. Still though shocked I got as low as I could today.
some ideas for a better planet
Matthew 5: 27-28
“You have heard that it was said, ‘You shall not commit adultery.’ But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart.
Luke 17:1
And he said to his disciples, “Temptations to sin are sure to come, but woe to the one through whom they come!
better stop producing / uploading / watching "music videos".. (or similar videos, pics, profile pictures, thumbnails, title names, headlines, usernames + harmful comments, bad words, lies, disrespect, harmful lyrics etc! on social media + everywhere else too.
"Temptations to sin" / seduction etc. must stop)
start deleting? censoring etc.?
destroy your smartphones, cams, data storage devices etc? would be better.
remove temptations / seduction + other evil things from TV, magazines, radio stations, broadcasting etc? would be better.
many young people are watching those videos (or reading / typing harmful comments, or doing other bad things!) etc. all over the world. and its NOT ok!
parents? (or people in authority): intervene?! seriously
wait.. there is more:
harmful drawings / comics / animations etc, clothing / styles / hairstyles / behaviour, facial expressions, gestures, dancemoves, acting, exercises, sports etc.
harmful things in video games, news, reports, interviews, vlogs, tutorials, movies, series, trailers, entertainment shows, (+ backgrounds + surroundings), books, art, artworks, calendars, posters, business flyers, catalogues, leaflets, packagings, stickers etc. (words, speeches (+ voice types, vocal color etc), music, sounds, visuals, references! etc.)
harmful things in stores and online shops, advertisements + advertising, commercials...
+ better stop online dating and other harmful things!
maybe..
support ocean or river! clean up organizations? (i think it is of high importance) (in india, pakistan, africa etc)
+ support animal welfare (animal shelters (money for food or new fluffy dog beds? blankets?, small fluffy carpets? (+ washing machines?), pet vitamin supplements, + pet supplies (dog toothbrushes?), pet toys, dog hairbrush? (parasites!) bath towels?, medical checks, dental care? / nail, paw care? etc. pet heating pads? heated dog houses? (for winter or in cold areas), pet cooling mats / pads (on hot days, summer etc), diesel powered portable generators? (outdoor electric power generation) (to run vacuum cleaners, washing machines etc), solar lamps? (smart lighting solutions), transport vehicles, maintenance work etc. + other improvements, additional staff + volunteers, more safety, beautifications? etc. topiary?
+ animal rescue ? (dog rescue projects in india?), animal hospitals? (in poor countries or districts) or homeless people in your area? (btw governments should help these people! seriously. fast / adequate / individual support?!)
support some of them?
as an act of goodwill.
+ always be careful: corona etc.!
or become a firefighter, volunteer firefighter (+ driver? (pump operator), paramedic or ER doctor? ER nurse? ambulatory care? or shuttle service? (for people with disabilities)
+ be cautious: corona etc!
become an instructor? (fire and rescue?, emergency medical services?, advanced driving techniques?, advanced first aid?, psychological first aid?, wound care management!? + preventions (decubitus!, contractures!, thrush!, periodontitis!, loneliness?? etc) (nursing homes / home care / hospitals etc. + training seminars for employees) + hygienics?, high angle rescue techniques?, first aid for pets?, basic pet care?, junior firefighter programs?)
start reading medical books? (anatomy? / physiology? / ECG interpretation? / EMS (paramedic books?) or nursing books? or blood banking and transfusion medicine? or dental engineering? medical or rescue engineering? medical dictionary? (illustrated)
become a dog trainer? (rescue dogs, avalanche rescue dogs, therapy dogs) education? + watch out! dogs, cats etc. can transmit / spread corona!
become an animal rescuer or animal doctor? + watch out! CORONA! (protection, safety measures etc.)
Can the coronaviruses be transmitted between animals and people?
they say: Coronaviruses are zoonotic, meaning they are transmitted between animals and people!
maybe... plant a tree? many trees? a walnut tree?? in a park, garden or backyard?
a walnut tree = food source (for birds etc) + oxygen generator.
+ provide water for animals in summer? fresh water source? or bird bath?
or food? (daily? or several times a week?)
use checklists to improve efficiency?
snowy days? become a snowplow driver? (volunteer?)
or towing service worker?
or pharmaceutical supplier?
+ be cautious: corona!
new technologies + other cool things:
Far-UVC light (222nm) efficiently and safely inactivates airborne human coronaviruses?? (+ flu virus and many other?)
do research? progress? + installations? (in offices, busses, trains, restrooms, elevators, classrooms, corridors, stairwells, hospitals etc?) .. could save lives.
+ improve immune systems? (food nutrients?)
+ portable plexiglass virus shields? (for counters, offices, workplaces, waiting rooms, buses, trains, passenger cabins etc) + air purifiers? (with HEPA filter)
+ limit the number of customers in stores, shopping malls, buses etc? + keep windows / vehicle windows wide! open for ventilation?
+ stay at home?
amazing tools for rescue workers: portable hydraulic StrongArm (r) for firefighters etc.
( jawsoflife com ), hands free thermal vision (in mask imaging system), in mask heat vision (temperature display etc) or c-thru technology.
+ there are more amazing tools!
high rise rescue solution? SPARS parachute rescue system? ( cosmic-rs com )
fireproof clothing? + fire escape hoods?! (fire escape hoods and fire escape masks are designed to help you to escape from a burning building. each of these fire escape masks and hoods allows you 15 ? minutes to flee through the toxic gases / smoke)
smoke detectors with LCD display?, CO detectors?, fire blankets?, fire extinguisher? (+ fireproof clothing, cap, gloves, safety glasses etc?) (+ fire extinguisher selection chart?)
fire suppression systems? smoke extraction? fire protective coatings? (or anti corrosion?), seat belt cutter? useful gift idea? for family or friends etc. (or useful teaching books etc.)
support fire and rescue departments / services in poor countries or districts? (new helmet lamps, safety clothing + shoes, new equipment, fire escape hoods,
thermal monitoring? (thermal vision will help you to track down a fire's source and smouldering fires in dark. glowing embers as well as fire hot-spots can be detected and fighted very fast and efficiently! + mobile infrared cameras could detect hidden hotspots or locate people in smoke-filled buildings),
first responder kits etc. / communication devices (wearing! portable radios), new vehicles? a turntable ladder? training verhicles? new motorcycles? (+ customizable / agility / more efficiency, + difficult terrain / crowded areas etc),
new firefighter / rescue helicopters? (certain areas)
new reanimation boards (for nursing homes / hospitals etc), new lifters? (patient transfer solutions), protection equipment / protective gear (corona), medical oxygen??, ventilators?, AEDs + first responder kits, pulse oximeters, diagnostic penlights, glucometers? (+ strips), + various batteries (or battery charger?), blood pressure cuffs, stethoscopes, weight scales, label machines? (for clothing or other personal things), rescue blankets?, stifneck collars?, thermometers, neck pillows, heating pads / cooling packs (or aspirators + tubes, IV poles, (+ IV (intravenous) nutrition), breath exercisers, electric shavers!, nail clippers!, glasses cleaning cloths, non-slip socks! and many other good things + health care products (high quality products?) etc, compression bandages, medical dressing (+ anti pressure sores (decubitus!) elbow / heel protectors / pads / comfort cushions etc), CPR training simulators?, disposable ambu bags?, new rollators + replacement parts (+ hip protectors etc), wheelchairs + replacement parts (footrests, leg rest, headrest + cushion, armrest pads + comfort pillows?, cushion pads etc. to prevent pressure sores!), gel pads for shoes + back heel pads etc (+ improved skin inspections?! + treatment + reports + regular checks (+ photo documentation? with digital camera (disease / wound / injury processes! etc), anti decubitus air mattress for additional prevention?, + prevent hand contractures? (hand / wrist / finger splints?, hand therapy ball exercises?), auxiliary eating spoon and fork? (stroke hemiplegia rehabilitation training) comfort grips cutlery? (great for parkinson / disabled, suffering with tremors and trembling hands etc), medical alert system solutions?, own phones for all employees? (more efficiency / more safety), electric armchairs (more comfort), ergotherapy? (useful + less loneliness! + caution: corona!), water dispensers (less dehydration) (+ caution: edema / pulmonary edema / other diseases etc.), outdoor corner sofa + table? (garden, terrace / + all weather proof) + electric awning?, lighting solutions? + cool floor / garden lamps? (solar?, waterproof), teamwork + helping each other? (+ watchfulness, attentiveness, helpfulness, care, + honesty, accuracy, + giving helpful tips / hints, + politeness, being thankful, being focused), + preventing back injuries? (employees! / patients) (lift and carry properly. (+ teamwork? / use tools and aids?) + gymnastic exercises for a strong back?, (+ protect (treat carefully) your joints, elbows, kneecaps etc! + your nerves!), + energy and resource saving concepts?, tasty / healthy food? (+ additional: instant soups?, ready meals?, canned foods? for hungry employees / night shift etc), (+ vegan cooking books? give it a try? at home?)
+ other improvements, beautifications, more safety, comfort etc. + spreading good mood? (less sadness etc) (+ please be careful: corona!)
@gotigers961 being able to do the splits has nothing to do with your height
AFTER 42 DAYS I FINALLY DID IT!!
So proud of you 💖
YESS GIRL
Wait you did it evryday
If you did Wow good job
That's amazing :)
I love how the timer ring matches the color of her outfit
Haha I don’t notice yeah
I love it too and that your comment has 444 Likes
Are you turkey
Wow how did you notice that
I just like her outfit!
Finally someone who doesn't take half their video to do their intro! 🎉🎉
Watching this on a Sunday actually relaxes me
Yep kinda
what about doing it??
@@lilifilm6197 was gonna say 😭😭
@@lilifilm6197 right
Lmaoo do it
Me 2 days ago: I want to learn how to do a split
Pamela 2 days later: posting a video on how to get your split
Me: what are u reading my mind ?
Legit same
Exactly whenever I think about wanting a video pam posts it!! A few days ago I was looking for quick Ab workout and she posted a 6min one. I wanted one on song and she posted 10000 hour one. I'm so happy!!
ME TOO
That's called manifestation, baby. Congrats!
Same here adding stretching exercises to my routine for 2 weeks now but you can't compete with Pam videos so I'm using this one now and joining the challenge ♥️
To all those new people trying this 30 day challenge out. It will be hard at first and your probably feel very sore but that’s because you haven’t stretched those muscles in a while, so keep going and don’t give up. YOU GOT THIS😊
If your a starter, you probably wont get it in 30 days unless your born flexible so keep working towards it no matter what!!!!
@@coconutzrule5935I think I can do less then 30 days even though I’m not flexible! I’m pretty pretty good at day one! Is it possible to do it less then 30 days?
You should not get to sore though. It doesn’t shorten the process. Consistency is key
@@coconutzrule5935 I did but still 40 days passed, I am always there. I am very flexible now. no pain doin this. It journey of now, dont look ahead, just do each day. When brush my teeth use time for practice.
Here's some tips for everyone I've learned while trying to get the splits myself:
•always warm up before to avoid injury
•do not practice on days you're sore
•foam rolling can help increase flexibility
•hip stretches are very important when learning the splits
•props like yoga blocks and pillows will be very helpful
•you do not need to practice your splits every day. I find that when I skip days I have more improvement.
(I forgot to put this in but be very careful not to push yourself too hard in the splits, always know your limits. Pushing too far past your limits will result in injury. Take it slow and you will get better results!)
I have lost 4kg in a month just by doing these exercises and amzn.to/2ItJPez drinking it every morning , mix it in Luke warm water and drink it every morning :)
😊 thank you so much
That r kind of informations that I'm always missing in these kind of videos and they r soooooo important!!!! Not everyone is able to do splits in 2 weeks or 30 days.
Some people might need longer and everyone NEEDS the right preparation before doing stretching workouts
@@sophieg5360 yes! It's so easy to get injured while learning the splits if you are misinformed
Thank you for the tips.
I love it when she wears soft colors. This is definitely her color.
Haha you consider black and olive soft colors??
@@ddeg552 yeah I mean the olive green. It kinda greyed out compared to lime green if you get what I mean.
Nothing serious I just love seeing color palette on people and whether it suit them or not.
EDIT: Guys look up Personal Color Analysis. It's a cool thing to transform your wardrobe 😉🤗
Hey I'm not a native English what it means"soft color"?
@@asra9897 hi it just means the colors that look soft to the eye. Not striking or dark.
Yes it compliments her skin so much. She looks wonderful
I DID IT FOR 1 MONTH, I started on December 26th. What happened? Well, now I know the three songs of the video 😂. About the split, I can't do it YET, but I'm a little bit more flexible, I miss around 20 cm to reach the floor. I'll be continuing doing it. See you on February 26th. Send motivation ❤️🙏
I DID IT FOR 2 MONTHS, although this second month I did it less times, I will continue, I promise this month I'll do it everyday. 🤞 See you on March 26th. Send motivation ❤️
I DID IT FOR 3 MONTHS, well this month, I started doing 1 min per each one of the exercises (it takes me around 20 min) instead of watching the video (I think it is better to do it more time). I also try to do the split on my bed and I consider I can open my legs more but... I don't reach the floor (yet). Honestly, I don't know why, or if I'm doing something wrong. I will continue, I promise. Do you have any recommendations?
See you on Abril 26th. Send motivation ❤️ tips and recommendations. PD: Thanks for all the comments.
I DID IT FOR 4 MONTHS, As you know I try to do it every day, however this time I didn't do it as much as I would because of different circumstances ☹️ BUT I'll continue doing it. Honestly, I do not see any difference since 2 months, I was researching about it and I found this video that explains really good the important movements and some theory, check it if you want, I hope it helps you 🙏 ruclips.net/video/yHksRj6285A/видео.html
See you on May 26th. ❤️ Thanks for all your comments, I really appreciate it and do not give up.
Same ! I'm waaaaay more flexible
sending motivation😘😘😘
Update?
@@aleahduran3611 Yes I reached the floor
update!!
I tried to do the splits for so long and with this workout I did it after 3 DAYS
Edit Thank you so much for 22 Likes I never had so many
Hello would be nice if you gave more details how
Hello I know if you never tried to get your splits before this comment is feeling fake but let me tell you when you do these stretches many many times for like an hour or so it will start showing results
But maybe not after 3 days for everybody😊
I'm going to try to do this for 30 days to see if I can do it.
day 1: feels good but still cant do the splits
day 2: very sore and still can't do it
Day 3: not so sore today and feeling very nice
Day 4: omg I'm so close to my splits, btw I do a short warmup before I exercise so I don't hurt myself
Day 5: I feel quite good today, still can't do it but really close!
Day 6: I'm so close to my splits and my legs barley hurt!
Day 7 : today I'm taking a break so my legs can relax.
Day 8: I can see so much progress!
Day 9: I am about 2 inches away to the splits on my right leg!
Day 10: so so close and thank you so much for the support and advice!
Day 11: I can finally do the splits!
day 30:
I'm gonna do it too! 💪
Me too 💪🏽
I'm gonna do it too! I'm gonna update here :)
Day 1:
@@Anonymous-bc6lk ya'll could also try Anna Mcnulty
I'm in💪🏻
So excited for this!!! Going to keep doing this until I can get splits. It’s always been a dream of mine
It’s my dream too 🥺🙌🏼
Me too☺☺☺
Good dream...
You can do this, you go girl❤
Me too 😍
*"If you love her" starts playing*
me: *cries in pigeon pose*
Are u greek?
@@irinakamp ΝΑΙ
looll sameeee here hahahaha
@@eckertlidia Ikr
me reading this comment having never heard the song: pshh
song plays for 1 second: 😭😭😭
LOVED this! No uncalled bullshit, no marketing, just the pure exercises...well done milady! Nice job!
This video really just confirmed that I have the flexibility of a broomstick 😂
Lmao you’re not the only one 😂😂
I feel you 😂
She has another video that is a 15 min stretch that is awesome. It has some additional stretches that will help with this. She talks you through the stretches also which I find helpful.
Mhm 😂
haha SAME
I got my split after stretching (almost) everyday for two months and a half, here are my advice :
-The position is really important, try to keep control of your body, be precise with your movements
- drink water
- stretching shouldn't hurt!! If you're hurting, stop
- when you feel like you are stuck, try LONGER stretches, don't add more exercises but instead of keeping a position for 10 sec, try 20sec
- understand why you're doing the exercizes, when you're in your lunge, try keeping a position for 20 sec, then if you feel like you're comfortable with it, put your feet forward more and more until you're fully in your splits, your body has to get used to the position
drink water during the stretch ?
@@youssefbenyahia9448 Before lol and also after
@@duckyduke954 yeah drinking water is impotent in general, but what does it have to do with stretching?
@@youssefbenyahia9448 Stretching is pushing your articulations in order to put them into positions they haven't gotten to before, drinking water always help with any physical effort because your body always works better when it's been fed
@@duckyduke954 i understand thank you for your explanation :)
So instead of studying for the final exams I have in an hour I'm here,learning how to split... Wish me luck pls
EDIT: I finished the exams and they went REALLY well yayyyy
How did it go ? 🙃
@@evaangelinaperroneguzman461 Pretty well they were easy thmks for asking!But tomorrow I have more..
Tomorrow I have a science exam and should be studying, but here I am.
@@Anime.artsand.drawing Pam has superpowers for us not studying
buena suerte!
I did it. I finally did it. Well, I can do just on my right side, yet it's a huge achievement for me! Guys keep doing, you will get there, this definitely works.
When shes supporting growing artists music >>>
i think it’s cus they’re non copyright
did this everyday for a little less than a month, and finally got my splits! good luck to anyone trying, you got this
This is day two of doing it and I’ve almost got it 🎉
Remember! It's not easy to get splits, some can do it faster, some slower. I started to stretch my splits since the end of march (everyday for 30min) and I am still doing that. I am really close to getting splits but as you can see it took me 9 months and I am still getting there. Some can do it in 30 or less days but it depends on how flexible you are so don't quit, it can take you awhile but it is so worth it. If I did it (I was very stiff) you can do it too! :)
its my 2021 challenge, i never were able to do splits (didn't try as a kid) and i wasn't even flexible, but i am getting into stretching thanks to pam and thanks to some yoga lessons. i made my "before photo" and will do my best to see a difference in dec 2021 🤩
@@katrindrb9125 Good luck
I started around October 20th 2020 and got it like 23rd of February. I have to warm up before I can do them, but I still stretch every day.
Not trying to be offensive, but have you actually been doing them every day because I assumed it wouldnt take nearly that long? I dont follow videos or anything but I assumed it would take a few weeks at most and ive been doing stretches several times a day for almost 3 weeks now
@@MyFictionalChaos Yes, I have! :) I have been doing them everyday (maybe first months my routine wasn’t perfect that’s why results came so long) But I really wanted to get them and it took me that long. Maybe that is surprisingly long but people are different and I was very stiff so that could be a reason why it took me so long. Good luck on your stretching!))
Did this 5 times a week and got it after 2 weeks!
Can you do a front split with both legs now? I’ve only ever gotten a split before on one side
@@ivoribalas you can't do front splits with this.
@@mirelarajic579 yes u can
@@mejiiaz my mistake! 🙈
I meant middle.
I'm not American and obviously I didn't get the question right.
Sorry about that.
2 weeks- how- i do it everyday for like months and i still cant do it 😭
Can we please take a moment and appreciate that, besides the awesome workout videos, Pamela makes us discover new amazing songs? I mean, this playlist, as well as the others, damn. My Spotify library is filling up.
Hi! I’ve been a dancer for all my life and have a lot of experience with both front and side splits and since you’re probably here to learn them I can say that this routine is very good! Some tips I have is to do this at your own pace (don’t push too much in the beginning and maybe hold the poses for a shorter time), be patient as this will take time, do a little every day and take progress vids or pics for motivation.
I personally don’t like the pigeon pose because I never felt like it made a difference (though it feels really good on sore muscles), don’t expect that you’ll be able to do the splits because you have a good pigeon pose, most of the stretching has to be on the front hamstring to make a bigger difference.
When getting in split position make sure your back leg is in line with your front leg and put your hip as much forward as you can, don’t lean to the side. Use a block or something similar to support in the beginning and when you have your splits try to deepen it by putting the block under your front and/or back foot. You can also lean towards your front leg or bend to the back leg to deepen the stretch. I feel like it also helps to try your straddle split at the same time to stretch all muscles.
⚠️be cautious and careful! Warm up a bit before and keep track of your feet and knees to not hurt them! My dance teacher always told me if you do it correctly, no amount of pushing or pain is dangerous, at that point it only hurts like a bitch but is good for you haha! Have fun 🤩
hi i want to be a dancer but i’m already 13, can i still start now?
@@rain_raii YES of course!! You can start at 70 for all i know! Get it girl :D Find a style you're interested in and start in a beginner group and you'll be set!
@@andreahjalmarsson1092 thank but i’m not a girl, haha! i still appreciate it a lot, i’ll work hard!! :D
@@rain_raii oh i'm so sorry!! Either way you can get it haha! ;)
@@amarachi7210 Hi! It's not my place to tell someone they are too young or old to start stretching but please talk to your parents (or legal guardians) because the internet can be a really scary place and not the best for younger kids. Please know that your body is perfect the way it is and exercising should be fun! If you want to a dance class (any style) is a good way to start stretching and make friends (I have made a lot of friends through the years). :D
After 30 days I will finally be able to do the WAP tiktok
LMFAO that's why ur doing this? 😂☠️😭 All the best girl❤️
Hope u get a lot of likes nd comments on ur vdo😁
haha literally SAME!
eww bye
Haha good luck!
I'm a teenage girl and I started figure skating last year, and about two months after I started working on flexibility so I could skate better and do various tricks and positions, starting with this video. It opened so many doors and took me down a path of yoga, exercise, and stretching for a better me, and it all started out of a love for one thing, leading me to love the journey and what comes next. I didn't keep exact track of how long it took me to get my front splits on both sides, but I would say roughly two months of consistency and dedication. everyday I would do this routine, and at first my progress was slow, not seeing much of a difference from day to day. That didn't upset me since I'm a hard working person and I know things take time, but I knew to stay resilient and keep going because I wanted this. And then after a few weeks I saw a sudden change, (everyone's experience is different and don't force yourself if it's slow it's good it should never hurt) and eventually I could slide into my splits on both sides. And some thing I don't think these splits videos talk about, splits will be a little painful or uncomfortable when you first are able to easily slide in. Not forced, easily. It's still gonna be uncomfy so the only way to get better from that is so keep practicing consistently. Ive had my splits for a few months and I still use this routine daily to warm up before I go into my splits, and then do reps of holding my splits for ten seconds or so. The discomfort has gotten much much better, but I'm still getting better since I still feel that stretch. And another thing- never force yourself into the splits. Always stretch beforehand. And another thing- you don't have to do it every day like I did. At first I was doing that, but after I got my splits till now I stretch about five days a week, and that actually helped alot. Taking breaks is very important in progress, and taking rest days has helped me so much with the pain. no matter how long it takes you, I encourage you to keep striving for your goals because you will get there. Another thing I realized in my journey which is my most important point, the goal is what keeps you going, right? In anything. But when you achieve that, that's not the part that matters. It's the journey. The path you took, the obstacles you overcame, the pain you endured, the dedication to achieve anything. The during is the most important part and I wish for everyone to realize this. When you have your splits, think about the work you put in to get there. That's what matters the most. I hope this helps you, I wish you all a happy stretching journey!! ❤
Girll u go!! I honestly really admire the way you think and perceive things. I'm also a teenager and trying to turn my life around. I hope you get far in your passions, remember, never give up!💕
Gurrl good job! I'm so glad you actually achieve things and set goals. Definitely trying to work on that myself. Thank you for the motivation to keep going!
hi pam, thank u for making me the most fitted version of myself i feel like i gained a real virtual friend ahahah 🤣 love u
Omg yes ! I enjoy so much with her even though I don’t know her in real person. I fell like she’s such a great person and we laugh together during workouts but we also suffer too. Kinda feel like she’s one of my best friends
@@evaangelinaperroneguzman461 THIS
ME TOO :) I even took her with me on a vacation haha xD
me after reading the comment about the girl who did her left leg twice: nervously checking every exercise not to confuse my legs
SAME
Same here
the comment about that girl is literally right above you (on my screen) lol
Sameee
REALLY?! 😳
Me realising i did my left leg twice🙃🙃
Omg thx I searched for that comment, thought I am the only one lol 🤦🏼♀️
Do i even need to explain the struggle 😂
Same😂
Same 🤣
I never remember which leg I did first so I never know if I did it right
After 20 days, I FINALLY did it! I was so happy because I am a dancer and I was quite embarrassed because I was one of the only ones I'm my dance group who couldn't do the splits and now I can and I'm so happy!!! Tysm girl x
How much time and when did you do the workout?🥰
@@emmy3543 i usually did it once or twice a day and if it was a school day i did it after school but on weekends i did it in mornings 😊
congrats but one question would you consider yourself to be felxible when you started this since im tyring to caluclate how long itll take me
@@somenobody3478 i was kinda flexible but not that flexible
i hope it helps 😭 lol
As if my ass was saying "haha the floor is lava"
Lol
Army
😀
Haha
@@user-tj1xl8dr8e hey armyblink 😅
So I used to be a gymnast and after a couple years of not doing I lost my splits and now I got them back! Thank you❤️
little advice: make sure that your hips are completely parallel throughout all exercises, it makes them way more effective. same thing if you try the actual split. it may be harder, but otherwise it's not actually a proper split. if you struggle with that, you can try to but your right hand on your left leg and your left hand on your right leg while doing the split. if you do that your hips are automatically aligned :)
Thanks!
My muscles are very sore from stretching, should I take a rest or keep on stretching everyday? I'm afraid I'll lose flexibility 😭
@@kimjendeukie9446 i'm not an expert but i'd say if you feel like resting your muscles just do it. one day or two of not stretching won't make you lose all your progress!
@@me_4775 this is my 4th day of resting, my legs are still sore and I don't wanna risk stretching cuz I might make it worse 😭
day 1 - complete
day 2 - complete
day 3 - X
day 4 - complete
day 5 - complete (tip: I memorized the moves. somehow, knowing what I'm supposed to do in what order motivates me more to do it instead of dealing with opening the video.. if that makes sense.)
day 6 - complete
have not updated for the last 3 days, and the reason is that there has been a massive earthquake in our country, Turkey. I'm putting off this routine to help those in need. I'll be donating blood too, thus, I won't be here for a good amount of time. o7
May Allah help you 😔😔😔
Ağlattın... geçmiş olsun ben de geri başladım iyi hissetmek için
Hey can we have an update that you’re okay?
I hope you and everyone else is doing better ! You’re doing a great thing love !
Omg😢 allahoummabarik, this is beautiful❤ but just, are u ok?
pamela : doing the high lunge
me : my legs are shaking AF...
Same 😢
Not even lying same dayum
Literally can’t do it without falling over lol
I put my hands on the ground for day 1!
Sameeeeee.
can’t wait to comment in this video “i did my first split thanks pam!”
how is it going?
@@dinazhan9905 i’m almost there!
Have you gotten it yet?
Can you do this now??
YESSS I DIS IT!!!
I do this stretch everyday after I workout. That last song is my prize for completing another day, so beautiful ❤️
Yes i love it too
as a dancer this is my go to stretching routine
Same but I am cheer
Same i am a dancer too😊
Same , great for contemp and ballet
Same i am dancer too
The fact that these vidoes are free though
Thanks Pam 🇨🇦
She makes ad money.
@@jjjjjj192 I know I mean she doesn’t have any pay for plans
She brings peace to me ...everytime I see her smile I forget my worries and smile with her.
She calms down my raging head and heart 😌☺
❤
Thank You Pamela for everything ❣
we need a split update in 30 days!!!
ps: i really love the fact that you post stretching videos as well and the music is perfect
this is so helpful
The NH Center is where Melissa became the telemarketer green round.
I honestly think these are the best stretching moves for a woman😂 they just feel so good
I just wanted to say don't give up if you still can't do the splits after two weeks - when I started this workout my muscles were sooo stiff I did this every day and it seemed like I didn't get better at all but after two months I made my first front split :3
Did you only do this ruoutine or more
Me expecting to magically get my splits after doing this routine once like: 👁👄👁
Same girl, same...
Can you do it now? :D
BEGULA
@@erm_guys11 it's not begula it's beluga
@@erm_guys11 "begula" sounds so nasty HAHA
For the first time in my 3 decades of life, I managed to do full split!!! All after 3 weeks of practicing this everyday. I’m so proud of myself. Thank you!!!
I'll for sure will start this from tomorrow and see if this works...❤️❤️
Day 1 ☑️✔️(ughhh I'm less flexible than a stick and it hurt like a bitch) [why am I stiff like a stick again 😭]
Day 2 ☑️✔️(boy I was like 2% better than yesterday but eh I'm not even...)
Day 3 ☑️✔️(oh jeez it still hurts man but I'm getting better)
Day 4 ☑️✔️ (skipped 3 days cuz got sick)
Day 5 ☑️✔️(dayum it still burns😭 but I'm getting more flexible)
Day 6 ☑️✔️(😭)
Day 7 ☑️ (I'm getting flexible but splits can't be seen here)
Day 8 ☑️(took a holiday break haha sorry)
Day 9 ☑️
Day 10☑️(hehe I forgot to update... It still burns like a bitch but I'm able to do all the poses now//)
Day 11 ☑️(¯\_ಠ_ಠ_/¯)
Day 12 ☑️(oomph completed another day)
P.s I also did the blogilates 30 min stretch for splits
Day 13 ☑️:)
Day 14 ☑️
Day 15 ☑️
Day 16 ☑️
Day 17 ☑️
Day 18 ☑️
Day 19 ☑️
Day 20 ☑️
Day 21 ☑️
Day 22 ☑️
Day 23 ☑️
Day 24 ☑️
Day 25 ☑️
Day 26 ☑️
Day 27 ☑️
Day 28 ☑️
Day 29 ☑️
Day 30 ☑️
.
Like to motivate 😭
Update: I actually forgot to update here but I completed the challenge. I've not achieved the splits yet but don't forget that I was not flexible AT ALL. Now I'm much more flexible. I'll take a break because of my exams but I'll do this challenge again with 1-2 other videos.
.
Hey guys I'm back, so after a month of exams I'm going to do this again..😁 so the second tick (green) is for round 2 and so on
don’t give up! you can do it :)
Keep going!!! I stretched for over a month before I got my splits!
hey let's do it !!
lmfaooo
You should love the process and not the result, this way you will resist and not notice the improvement till you are finally done !!!
Start again , even 1 sec is better than nothing at all.
I started doing these exercises the day they were uploaded by Pamela, and today(29th December) I got my left split!!!(I wasn't ever flexible, I even went to gymnastics when I was little, but I didn't get the splits) I'm so happy, and I did do other exercises, but not that much, even skipped a day, but I did it!!!! Thank you so much for this wonderful routine, it really does help!!! Have a wonderful day, and remember, don't give up, because you are the best!!!
Best wishes,
Sofiya😊😊😊
Update: Today's the end of the challenge and it's officially a month, and today I got my right split! Hurray)))
Omg! Now did you got both splits? Congratulations🎉🎉
*listens to the last song*
me: does Pam want us to stretch or to cry?
EXACTLY i was about to start bawling
me too! i literally told myself : u chopin onions or what?
Ik it was so sad😭😭
Umm bOth-?
True and funny😊
I love this video so much and I hope it never gets taken down. I’ve been following this stretching routine for 2 years now (when I randomly decided I needed to be able to do the splits) and even though I have the routine (and songs 😂) fully memorised, I still like to come back and follow along with the video when I feel like I’m losing my consistency.
If I had to pick my top 10 favourite videos on RUclips this would probably be at the top of the list ❤
ok but the songs in this video are banging
Fr remember that night I was vibing
I love the songs... A lil more than the video... Just a little
Each time I complete a video of urs and WELL DONE flashes on my screen, I feel like I have accomplished some thing really huge. This is such a high feeling . I never get this feel for anything else that I do . Ur appreciation keeps me motivated to finish each and every workout of yours.
Thank you Pam
Hi just wanted you to know that I've been doing this for about 3 days now consistently and I can already see the difference when I am trying to get to my front split. I do this every afternoon and before I sleep though because when I tried to do it in the morning my muscles are still tight.
I also do other stretches along with this for my middle split because I notice it is only for my front split. Good luck to whoever wants to get their splits this year. Be consistent and do stretches everyday. You can do it! 🙌
PS. I love all the songs in this video so yeah, it's always fun to do this everyday
I’m less than a month in and it’s crazy how some of these poses were so difficult day one but now feel so good 🙌🏾🙌🏾🙌🏾
I've been attempting to follow along for about 3 days, and today is the first day i was able to "do" everything. Not well, but I did it. That's progress, and that's awesome. Thanks for such an awesome video.
It worked!!! I can do the splits perfectly now! Like you said, I could do the splits after a month, but it took me a little longer to be able to do it for a long time without feeling any kind of pain. Thank you so so much for this video, it really helped me because now I’m sure that anyone can do anything as long as they put their mind to it. I was actually supposed to send this message right when I was able to do the splits (so like 2 or 3 months ago) but since I became more flexible and positive, I started taking life more seriously, doing more activities and became and straight A student, so I completely forgot. Thank you so much for opening my eyes to possibilities, IOU so much ❤️❤️
This video is the reason I'm able to touch my toes for the first time in my life!!! I never could even as kid, but I've been keeping up with these events day for a couple weeks, and even though I'm not splitting yet, I'm seeing tons of progress! 🥰
This is pretty effective. I started doing this since monday. Now, its saturday and I'm really close to doinf splits
olmost done my first week of completing this exercise every single day, (attempting to master the splits) and I already start to notice that the burn is fading, thank you so much for the help Pamela!!!
So this is the video I end off with.. but let me just say I love your videos so much.. I start with my run come home and do one arms video, abs, then legs. If I don’t run I’ll do a full body video, arms, etc… I’ve been doing this for maybe 3 weeks now and I can already tell a difference in the look of my body and how I feel on the daily. I won’t stop now! Thank you for being such a inspiration to not only me but hopefully many out there who don’t like to be in the gym with others. To anyone who’s reading this comment keep pushing, keep trying and you WILL see results. Its NOT easy... it won’t always be easy, if it was everyone would do it. Thank you thank you thank you Pamela❤️❤️
How far or how long are you running for?
@@alyssathomson314 I was trying to do at least a mile when I started, but now I’ve worked up to a little over 2 miles when I run now.
Thank you so much Pamela!❤
I learned the split in 11 days!
really! I hope I can to
quick question how flexible where you before
Im struggling in every stretch but this was my new year’s promise: be able to do a split!
BTW: im using three different videos, alternating them/doing two videos a day
this one, Psychetruth’s 12 min split workout for beginners and KlikKluk’s split in one day.
Week 1: ✅
Week 2: ✅
Day 15: ❌ (i think my muscles need some rest😓)
Day 16: ❌
Day 17: ✅
Day 18: ✅
Day 19: ✅ ( definitely gotten more flexible I have recorded since day 1 I saw a lot of progress)
Day 20: ✅
Day 21: ✅
Day 22: ❌
Day 23: ✅
Day 24: ✅
Day 25: ✅
Day 26: ❌
Day 27: ✅
Day 28: ❌ (my birthday😇)
Day 29: ❌ (other plans)
Day 30: ❌
Day 31: ✅
Day 32: ✅
Day 33: ✅
Day 34: ✅
Day 35: ✅
Day 36: ❌
Day 37: ✅
Day 38: ❌
Day 39: ✅
Day 40: ❌ (its gettin reeeaaaall inconsistent 😫 i’ve done small and quick stretches but I dont count it as a full strech so I’ll mark them❌)
Day 41: ✅
Day 42: ✅
Day 43: ✅
Day 44: ✅
Day 45: ❌
Day 46: ✅
Day 47: ✅
Day 48: ✅
Day 49: ✅
Day 50: ✅
Day 51: ✅
Day 52: ✅
Day 53: ✅
Day 54: ✅
Day 55: ✅
Day 56: ❌
Day 57: ❌
Day 58: ❌
Day 59: ❌
Day 60: ❌
damn! Keep going
That was my New Years resolution too
same! I'll be doing it with you haha
@@sonjamiller8711 yass we got this!
yay keep going your doin great so far!
i love how much work she puts into these videos!!
Surprisingly, I made it through the entire video! 🙌🏽 I’m proud of myself!
proud of you too! ❤️
I looove it! I usually stretch everytime after my workout and sometimes I can almost do a split. But today I was able to sit on one butt cheek and it didn't even hurt! Whoop whoop! Let's gooooo!
i’ve been doing this workout for 3 days and can already tell the difference ! tysm Pamela you’re my inspiration ❤
how's the result for now?
At the end of this typical year i think my dream to do splits is gonna be true .Thanks pam for such an inspiration for me. So much love from india pam you are great inspiration for all of us i love you alot❤️❤️💋
Thank you for posting this video! Perfect for my daughter and I to work on during quarantine 💕🙏
Never been this early so excited for this stretching routine!!
Hey don't stop trying last year i started doing split exercises and after a full 2 weeks of doing those exercises..I finally got my first front split ever. Just don't quit and be persistent love y'all
It took me a couple months but I still got it!
Just don’t give up
as a former gymnast and yin teacher I have something to add for anyone who is keen to learn the splits! ;) if you want to be able to do the splits you need to hold the poses longer for the fascia to loosen up. the tissue needs time to receive moisture and become more flexible. adding stretches for the inner thighs will be beneficial too
Will the fascia loosen up if I do this twice instead of holding for longer!
My muscles are very sore from stretching, should I take a rest or keep on stretching everyday? I'm afraid I'll lose flexibility 😭
I have been doing this routine everyday since you posted this video and today, after doing it, I tried doing the splits and I DID IT!!! Thank you so much for helping me get them :3
How long did it take
How flexible were you before?
how long did it take!!!!!!????????😶🌫
I've been trying to do splits recently and then Pam posts this... so amazing
I do this before my exams and it never fails to calm me down and brings up my A game!! Thanks a lot Pamela
Splits mean the world to me ☺️ thanks Pam for this♥️
The first streching video that I actually like!! In the end try to do the splits on both sides (even if you might be far away from the floor), only that way you will be able to sit down completeley and learn the splits.
I’m on my 12th day with no rest day and everything was going well and seeing little improvements every day until today my muscles are so sore and tight and stiff. I will continue to do it and post if it got better
Got this, I believe in you girl! 💪🏼
how’s it going?
I was on my 8th day and then got the flu, slept all day with a high fever and sore everything, I'm trying to go back now after more than a week of being sick.
Did you continue ?
To help with that, run or do any exercise to warm your body up and it will help your muscles and legs stretch!
'Love this ! short and sweet and the pigeon pose with the foot hold I feel was really the stretch I was missing (from other videos), Thank you!
It’s been 3 months and still doing the same stretch work out with this video . I like it . Thank you 👊🏾👍🏾
Keep going.
50% pain and 50% relaxing, just the way I like my Pam stretches. ❤😅😅
P.S am I the only only who can't go down on their elbows during the lunges lol? One day down 29 more days to go😮
Thats totally normal, just do the exercise before. You could also try using a yoga block, or you could do the lunge with the knee on the ground (low lunge I think) with your elbows on the ground
Nope, I cant do it haha. But I have to say, that I was as stiff and inflexible as a tree before doing Pamelas stretching routines. I couldn't even do a forward bend properly and now I can touch the ground with my hands. The small progress makes me so proud of myself.
@@hellothere2954 I cannot get down on my elbows at all!!!
Can't wait to try this out!
The songs and this workout gives me nostalgic vibes and I love it and I hope you are doing bette Pam!✨
loved this!! gonna do this everyday and hopefully see an improvement.
day 1- ngl this hurt a lotttt lol
day 2-
Update
This didn’t age well😂
I think she died whilst doin these😂
@olivia he gave up
I’m a professional dancer and I would recommend to keep your hips always parallel but I got to say well done 👍🏻👏🏻
any tips on how to make sure they're parallel?
Omg you literally read my mind- I was looking for a good tutorial for ages. Thank you❤
I've finally done this for 30 days straight and I have to say I'm proud of myself, I haven't got my splits yet but I've been able to deepen the stretches. I'm getting there
I’m going to do this for 30 days and update daily.
Day 1: Some stretches really burned, definitely cannot do the splits yet. Exited to start though 😁
Day 2: Some stretches are a little easier, and I am really enjoying this so far! I am excited to keep going! 👍🏻
Day 3: I’m loving doing this! It’s so relaxing and a perfect way to start off my morning. Definitely start doing it if you haven’t! 😊
Day 4: A lot of the stretches are getting a out easier and I’m feeling less burn! Yay! You got this!! 😆
Day 5: Yay! Five days through! I am glad to say I can definitely do better splits! I am not fully on the ground yet, but I’m getting closer! 😄
Day 6: I missed, I was sick 🤕
Day 7: One week through!!! I am so much better at a front split now, it’s insane. I have been taking pictures of how far down I can go, and I’ve definitely seen an improvement!! 😌
Day 8: Past the one week mark!! I love doing these stretches now, they’re so familiar and I know all the words to the songs lol. I am still so impressed by how much lower in my splits I can go. It definitely works! 🥳
Day 9: Wow I can’t believe it’s already day 9! Everything is going well, and I am definitely more flexible now!! 😃
Day 10: Still going strong!! Everything is getting easier and I’m feeling lotsss less burn which is great. 👊🏻
Day 11: Unfortunately this is going to be my last week doing this since I am going on vacation next week and won’t be able to then. Doing good though!!! 😜
Day 12: ✅
Yesss you got this
Bish? Update?
I was just going to complete the day 3 week 39 thinking that may be i'll have to do it without this one!! And i just got the notification🥳
It's week 38 still i am also here for day 3😂❤️
Doing this made me want to stretch more and more.
I'm so exited to get more flexible!
Day 1: ✔️
Day 2:✔️
Day 3:✔️
Day 4: ✔️
(just to keep the track)
Day 5:✔️ I'm closer to put my elbows in the floor 🙂
Day 6:✔️
Day 7: ✔️
Day 8;✔️
Day 9:✔️
Day 10:✔️
I'll just update if there's any change because I'm lazy hahahahha
😳I'm actually really close to the floor know, just a little but longer and I'll be doing splits everywhere 😳
good job!
Update???
in a few months i’ll be doing this for a year already and i’m finally almost there. if you do it like twice a week with no background in stretching whatsoever you’re gonna be taking just as long as me so keep doing it almost every day and you’ll get there soon 🙌🏼
I am on day 14, and I think in 2 more weeks I'll be able to get my split at least with right leg forward!!! It's so exciting, I've been wanting to do a split for such a long time and i think I'll finally do it!
Great video. Systematically going through the stretches needed, helpful little timer and even a well choosen soundtrack!
I want to do this to get split. So let's go😍
Day 1: done. It hurts a little but it feels really good.
Day 2: done. It feels so good🥲
Day 3: done. I can see the results. This video is perfect :)))
Day 4:done. It's getting better every day
Day 5: done. today I can do a left split but it hurts.
Day 6: finished. Every day I love this stretch more:))))
Day 7: I did. One week finished ✨
Day8: done
Day9:well done.🧸
Day 10: I did it
Day 11: I did and I can do a left leg split without any pain and my right leg is so closer to the floor. I want to do it again now.
Day 12: finished. It works well.
Day 13: I did
Day 14: I did it. and I did it just for 2 weeks and I can't believe that I can do both sides split🥲
Day 15: Done. I'm good at left but I'm not really good at right. That's ok I'll be ok with both sides in a short time.
Day16: finished
Day 17: aw done.and now it's first day of school 🥲😂😍
I couldn't do it for 2 days
Day 18:✅
Day 19:✅
Day 20 :✅
Day 21:✅
Day22:✅
Day23:✅
Day 24:✅
Day25:✅
Day 26:✅
27: done. And now I can do it on both sides without any pain. And i can do it on left side so much more than 180. I think it's about 210 degrees and it's so good 🥺😍
Thanks, this comment was actually really helpful and exactly what I wanted. Thank you! 😭🥰
@@daevastaffordaww.thank you so much for remembering this to me .this makes me smile:) and i can do oversplits easily so if you want to get it there is some tips: do stretch every day even for 5 mins but have rest days. and try to be flexibile fullbody and not just splits cause it helps you a lot. you can also use "anna mcnulty" videos they are so effective. hope this helps you to achive what you want
TYSMM AFTER 17 DAYS I GOT MY GOOL LET SPLITS
Goal* left*