8 MIN STRETCH FOR SPLITS - how to get your front splits / No Equipment I Pamela Reif
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- Опубликовано: 12 июн 2024
- who's joining a 30-day challenge? Let's slideeeee into the New Year with an elegant split haha. Let's do this routine every day (maybe even 2x) and fingers crossed we can get our splits fast! / Anzeige
So: I USED to be able to do them. And then I stopped stretching and I totally lost it :D but I remember: it loved the feeling & the simple fact that "I can do the splits" lol.
Those stretches are fully targeted on hip mobility, hamstring & thigh flexibility. This is necessary to slideeee into a front split.
Who's joining my challenge? You can use #PamMakesMeSplit to share your progress with me!
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You can do this after any kind of workout, as a wake-up stretch in the morning or before yu go to bed :) there is no "wrong" timing here.
No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)
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Android: play.google.com/store/apps/de...
▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
▸ use #PamelaReif if you want me to see your workout pics and videos!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Sara Kays - Remember That Night? 0:00 - 3:45
2. MAY-A - Apricots 3:46 - 6:56
3. Forest Blakk - If You Love Her 6:57 - 9:39
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Business Contact: pamela_reif@icloud.com
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video. 
Спорт
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
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 LOL
Same😂
Same 🤣
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 :)
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
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’m a male and I’ve been doing this for about three weeks now, and I saw some amazing progress. Before doing this stretch routine, I was stiff, just as normally stiff as any man would be. I haven’t got my splits yet, but after a about week, I was able to touch my toes without bending my knees and then a few days ago, I could touch the ground with my hands almost completely flat on it, and I am more closer to the ground when I get into the splits position than I had before I started stretching. But I didn’t just do this exercise everyday, I also try to sit in the middle and front splits position and push towards the ground as much as I can right after doing this stretch video. I don’t know which made me more flexibility, but I didn’t really care; I’m really happy I saw progress. I will keep you guys and girls updated.
Just letting you guys know: Don’t give up if you weren’t able to see much progress, I promise that you will get your splits if you stretch everyday, it will or will not take awhile.
Also, sorry if my English isn’t good; it wasn’t my first language.
Edit: 7 months later: I have kind of stop doing this everyday, and I was only forcing myself into the middle splits position every other day, which worked pretty well; I am so close to reaching the ground! I don’t know if I could stretch myself even further, but I will keep trying. I’m pretty flexible now.
That's awesome. Keep trying. ✨
I always appreciate seeing a dude in these comment sections. It makes me feel less alone when it comes to this 😂
Congratz’!!!!🥰
Congratulations I am happy for you and don’t stop till you reach your goal
Ty you have incouriged me to start doing it thank you I hope this works
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 :)
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!
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
I tried to do the splits for so long and with this workout I did it after 3 DAYS
Finally someone who doesn't take half their video to do their intro! 🎉🎉
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 :)
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?! 😳
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.
@@mirela... 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 😭
LOVED this! No uncalled bullshit, no marketing, just the pure exercises...well done milady! Nice job!
*"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: 😭😭😭
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!
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
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?
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
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 ♥️
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.
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
Me expecting to magically get my splits after doing this routine once like: 👁👄👁
Same girl, same...
Can you do it now? :D
BEGULA
@@bloom1058 it's not begula it's beluga
@@bloom1058 "begula" sounds so nasty HAHA
When shes supporting growing artists music >>>
i think it’s cus they’re non copyright
I GOT MY SPLITSSS
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!
*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 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 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
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!
As if my ass was saying "haha the floor is lava"
Lol
Army
😀
Haha
@@user-tj1xl8dr8e hey armyblink 😅
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’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 🙌🏾🙌🏾🙌🏾
Finally I did it😊
pamela : doing the high lunge
me : my legs are shaking AF...
Yo same 💀
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!
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!!
ive been practicing this since january and it only took me days to finally do it
Wow,for how many minutes did you stretch
@@DennisKiarie-uy7lf i did the in the video for like 3 days
Been doing these stretched for 30 days! Still cant touch the ground, but will keep continuing the stretches. I will aslo edit this comment when I am finally able to split!
I CAN DO THE SPLITS AFTER EXACTLY 72 DAYS OF STRAIGHT STRETCHING!! Took quite awhile, but yk, consistency is key!😊
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!
this is so helpful
The NH Center is where Melissa became the telemarketer green round.
AFTER 33 DAYS I DID ITTT😭💥
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💪🏻
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!))
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!
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 ❤️❤️
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.
Watching this on a Sunday actually relaxes me
Yep kinda
what about doing it??
@@lilifilm6197 was gonna say 😭😭
@@lilifilm6197 right
Lmaoo do it
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!!!
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! 🥰
not bragging, but i can easily do the splits with both legs pointing to the same direction...
edit: few months later i now have my (actual) splits. Yay.
Not bragging, but I can too. And gurl I'm proud😌
Queen
Cool!!
you kind of are bragging, but still GOOD JOB
@@tamara5549 the comment isn't actually bragging, it's meant to be funny because both legs pointing in the same direction isn't a split
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
Omg what a stretch. Loved it
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 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 😍
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.
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
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
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
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!!!
My favorite split workout, just go right into the practices, very efficient, and nice music selection. 🎉
So I really want to be able to do the splits so I’m going to do this every day for two weeks and see where that gets me :)
Day 1 ✅ I’m kind of flexible so the poses aren’t too hard, excited to start!
Day 2 ✅ I’ve been doing other stretches with this one, and I’m already noticing a difference!
Day 3 ✅ Going well, I’m getting pretty close to getting my right splits
Day 4 ✅
Day 5 ✅
Day 6 ✅
Day 7 ✅ I’m noticing that I’m a lot more flexible and the stretches are becoming more and more easy as I do them more!!
Day 8 ✅
Day 9 ✅
Day 10 ✅
Day 11 ✅
Day 12✅
Day 13 ✅ Almost at 2 weeks!
Day 14 ✅✅✅ Yay I did two weeks!!
Results: I am SO close to getting my right split, but more than that I have noticed how much more flexible I am. I couldn’t touch my toes before and now I can go even further than my toes. This is a great challenge that will 100% make you more flexible and I definitely recommend it!!
YES YOU GOT THIS
@@isaccparker7979 tyy 😄
IM SO PROUD OF YOU
@@alise6103 AHHH THANK U
That’s amazing 🤩 how’s your split now, did you stop stretching? Xx
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 🎉
literally no one:
me: play it on 0.75 speed so it hurts even more
Waittt that’s so smart
omg u are so smart!
I dont follow vids but a guide i read said to do each stretch for a minute and thats what id always been doing
Holy sht you're a genius
Daaamn, 😊 thanks for the idea 💡
This is a perfect after-run stretch routine! 😄
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?
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
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 😭
Great video. Systematically going through the stretches needed, helpful little timer and even a well choosen soundtrack!
thanks queen, it’s day 2
I honestly think these are the best stretching moves for a woman😂 they just feel so good
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
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 love this and these videos but girl the music choice for this one had me crying lmao
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❤️
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 ❣
This is pretty effective. I started doing this since monday. Now, its saturday and I'm really close to doinf splits
The songs and this workout gives me nostalgic vibes and I love it and I hope you are doing bette Pam!✨
"ooh elbows on floor, looks easy"
I would like to take it back
MY THOUGHTS EXACTLY
Last exercise make me feel like a pretzel
@@violethill7315 stretches to reach your splits🙂
i haven't got my splits yet but i got so excited when i realised that now i can do the exercises i was struggling with before
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.
Don‘t forget to warm up bevor stretching guys, so you don’t hurt yourself 🧡
thanks for reminding this how do I warm up for this?❤
@@mindik773 Pam has a few warm up videos, so you could just do one of them. The dance workouts are also great as a warm up. But basically everything that involves full body movements and gets your heart rate up for 5-10 minutes works fine 🥰
Thanks for this important reminder. Thats something a lot of people forget. So for me I just do this after my normal workout so Im really warm. I know this isnt ideal as well, but thats how it works for me.
@@carolin0508 you are right! I mostly do my stretches after my workout as well and it works really well for me too :)
I am proud to announce that I survived the last workout of 2020 (workout plans 😂)🥵who's with me?🤭
Almost got my split's!!!🥳
I used to do ballet and yep this is how we stretch keep it up yall!!
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
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 one is my comfort stretching and relaxing video. My mood improves instantly 🥺🥺❤
Assalamulaykum! I had tried this as an EXTREMELY inflexible person! I"m gonna write down my progress!
Day 1 : Done, though it was pretty hard, but i still finished it! I fell & failed many times yet didn't give up. My legs are all sore & painful, but it's just the inception!
Day 2: Done, still as painful as before, but i got this!
Day 3: Done, though i skipped some stretches as they were painful (i'm pretty inflexible-).
I skipped for 2 days as my schedule was extremely messy.
Just here to remind everyone to WARM UP before you stretch in order not to hurt yourself. These stretches are the most efficient after a leg workout (or a few of them:D). And if you are new to stretching please be careful, don't push yourself too hard (you can pull your tendon and trust me, the healing process is really slow). Good luck everyone and one more thank you to Pam for everything you do❤
me: crying and stretching at the same time while listening "if you love her"
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 add another heart for each day I come back to stretch, and a yellow heart to show I can do the splits now.
💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜
?
Oh I get it
Who can do splits and still is here to do this stretch routine with pam for her smile, well done kiss and a good stretch ?
How did you get your splits
@@randomperson9876 I never had any intentions to do splits. I was doing normal workout and stretches from past few months. I just had a thought in my mind and I tried to do a split in midnight , and it happened. 😗 it just happened that I can do split and I don't know how?
Meeee
@@kumkumsharma8909 haha same, I never tried it before, and then suddenly I was allowed to do this 😂
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!!!
This stretch is effective, I got my right splits in a week❤
i used to be a gymnast and dancer for for about 10 years and I was able to do all of these cool tricks and the splits but I quit two years ago and I really want to get my splits back so I’m going to do this for the next month and see what happens! i will update daily x
day 1: ✅ - quite painful but I was pushing myself to go as far as i could
day 2: ✅ - didn’t really hurt at all
day 3: ✅ - didn’t hurt much again, I added a couple mins if box splits stretches aswell!
well, i’m waiting foe the rest