I'm going to be teaching you [how] to do the slip

Even if you were not a dancer or gymnast growing up now this video is a two-part series

We're going to be going over front and back flip as well as middle scripts

So they're going to be in two separate videos to make sure you watch which one

Applies to you or watch both if you want to learn how to do splitting all three directions

quick Little [Backstory]

I did not grow up as a gymnast or an acrobat or a

Dancer at all so I had to learn the hard way

And I learned how to do the [flips] by practicing three

Basic things and these are incredibly important if you all learned how to do the flips to number one is

Patient now. I know you don't want to hear that

But this pliz are something that will not happen overnight is something that you have [to] practice practice practice

And the number one most important thing that you can have while you're learning your flips is patience

Make sure that you practice

[they] get a consistent part of your routine and I promise you you will get to your splits in no time

[I] recommend doing this video along with me three to four times a week if you're really serious about getting your [slips] and just

Keeps it the number two most important thing that we need to practice when we're learning our slips is

Flexibility, so what I mean by flexibility is making sure that the muscles dependence the ligaments and the Fashio all of those are being worked

And stretched in a gradual manner, so we're not just clapping down or forcing or ripping anything

We are going to gradually over time and lengthen all of those body parts

So [that] is easy and comfortable to spin or slip the third and final thing that we need to practice is

Mobility so when it comes to hips and especially the middle split we have to work on our hip mobility

So today's video is going to walk you through all different kinds of exercises that you should practice use

Finally conquer your slips and Ps. Don't worry if you're super inflexible right now

I started off as the most fifth person in the world so I can do it you can do it and again it all comes

Acts [at] number one saying solution

You like this video make sure you get the thumbs up button if you find it helpful awesome

Share it with somebody who you [can] do it with and make sure you comment below and tell me how are your slips comes?

I can only bigger for you, all right

Let's get into the exercises a little disclaimer

Never ever ever stretch [to] work on flexibility or mobility [when] you are cold meaning you haven't done a warm-up first

so I'm going [to] walk you through a quick little warm-up that you can do for the lower body and the

[hips] so let's Hop into the warm-up

Okay, so taking feet slightly wider than hip width apart

We're just going to drop down do a couple squats [get] some blood flowing into the legs

Good get those hips moving get all the joints moving

Synovial fluid in the joints so that you're nice and lubricated you're not going to pop anything or hurt yourself

Good when you're done with a couple squats here

Make sure you breathe pull your abs in nice tall posture

Then we're going to take the feet out wider and take the toes slightly pointed out

We're going to squat down and lift so sumo squat reach

Good opening up the [hip] make sure again your knees are tracking out over in the direction of your toes

Stacking those knees right on top of the heels heels are planted

Good

inhale exhale four

three

Two and last one here good. We're going to take the toes straight forward towards me

We're going to shift our hips to the left and on the right

Left and the right now some people get little hip pops here

And that's okay one was pain free [range] of motion and you're not hurting yourself

Keeping it nice and safe again pushing your hips behind you

Keeping the knees stacked over those heels driving the heels down to the ground

Good push your booty out

[four]

three

two and

[one]

Good once again toes. Go out drop this down. Take your hands on top of the side drop one children look up

Thanks for the inner thigh stretch

Well, it's final toast and then to the other side just

Opening up those hips here come to the center, and he'll reach up

Big lift take the toes forward once again. We're going to add so forward forward flat back

Let's have the back to those legs shift your weight back into the left leg

And over into the right leg keep your back flat here your abs are in

Beautiful we're going to turn to face the side go ahead and drop the back leg down just a little bit

finding a runner's lunge position strong straight back leg back

[is] flat again notice 90 degree [Bend] here in my forward knee?

Good, I'm going to drop the back heel down stay low walk your way over to the other side find your underside good

So really important here have the forward knee stacked over the heel framing the forward legs strong straight back leg

Beautiful go ahead and bring the back leg in just a little bit making a triangle with the legs strong straight legs

Some people might want to come on up

[halfway], but if you're flexible as is you can frame your forward leg

Pull the belly in keep the back flat Trane's around here in your back

To the back side even if it means you have to come up

Because what we do and we do that [is] [to] concentrate the stretch on the forward leg and not into the low back

Good carefully walk your way around with the other side of you

entering stretch on this leg

Now you should feel nice and warm

If you don't feel warm make sure that you continue to do a few more

Cardio based dynamic stretching exercises seems like lunges forward and back

leg swing ankle circles

Things like that

[good] carefully make your way back to center

full round [forward]

both legs stretching the backs of the legs

Inhale to Lift

Put the hands to the floor heel toe your feet right below your hips bend the knees and slowly round up

All the way up back to start okay cool. Let's jump it into the actual stretches

So when I say front and back foot, I mean the most

Traditional type of slip which means one leg is in front and one leg is in the back now

this is a little bit easier to get into then middle splits because it doesn't require as much mobility so let's get right into the

flexibility exercises starting with a hip

Opening stretch now. What a lot of people

Do here is they dump into their low back?

And then it just all becomes pressure on the spine which we don't want so instead

We're going to tuck her tail on under and then move forward it changes the stretch slightly

But this is one of the key elements actually opening up the hip flexor once we've found that and your knee is stacked over

Your forward heel heel planted down you're going to inhale reset same side arm up

Big lift and then bend to the side as you slowly exhale

And you'll feel that extend that stretch all the way up through the side body

Getting a full hip flexor stretch now

I have my back toes cut okay some people

have told me that that helps to alleviate any pressure on this back knee if you want to also double up your mat put a

Towel down under your knee feel free [to] do that

Well inhale back to center and exhale

And then lean back [good], so we're going to go all the way back using the back foot tucks. We're going to sit [onto]

the back heel from here

I like to flex the toes back towards the face now if that's [uncomfortable] for some people

Then you can go ahead and come on up or untuck the back toes

So I know it works for you

But now we're focused on the other side of the leg on the back of the thigh or the hamstring so sitting on top

So the shoulders away from here

Good, and I'm framing my body weight here

Good coming back forward. We're just going to move through those two stretches so forward and

back

good forward

And back we do it one more time

forward

Still opening up and warming up [legs]

Beautiful coming back to four-Point position. We'll take the other leg in front

Starting the bet hip flexor stretch on the other side so again remember the trick tuck your tailbone in and then lean forward

Good and take a big inhale reach the arm up

As you exhale gently into the opposite side feel it beautiful hip flexor stretch

This will get easier and better as you go

Including your balance come back to center and exhale the hand down. We'll take it back into

Hamstring stretch on the forward Leg I

Also am doing this

With shoes today, but I highly recommend any new stretches

Barefoot and the reason why is because you can start to point and flex your feet

And start to engage the muscles in the bottom of the foot good. We're going to come forward

Turn [a] [tall]

And backwards again watching those toes towards the face sweeping forward a little hip flexor stretch

And that's towards the face so one more time

forward

and back

Beautiful coming back to your hand position. We'll take the other leg in front one more time this time

We're going to start working our way down

so if you have a stack of books

Or yoga blocks that you can set on either side of you that can help a lot especially when you're working

Up to being more flexible now if you don't have that what we're going to do instead is to

untuck the back toes here

Keeping that forward foot at the top of the map. I need to inch it a little bit more from here

We're going to just use our hands to

Tuck this back toe and start to move our way down and back and then once we find our balance

We're going to again lift up so that we keep our torso in the middle. So we're not leaning forward like this

We are leaning straight up and down using our core

Good

Beautiful, and then if you feel comfortable there in the hip flexor then you can start to work your forward [legs]

Forward so that they feel is on the bottom and again those toes are flexing back towards your face

Now you might be here for weeks and weeks and weeks

and it might be really [uncomfortable], so she really gotta focus on again sitting up tall and

breathing and be patient remember the number one thing we're focused on here is patience and

eventually over time

you might find

That you start to be able to go lower and lower and lower and lower

And then one day your hips will actually touch the ground and you will throw [yourself] a big

[high-five] right up in the air because you did it and once you get here you can play around with

Tucking or untucking the back toes pointing and flexing the forward foot, and then make sure you do the other side

So when you come out?

You're bringing the back knee in and then we'll bring this leg around to the other side [how] we'll practice together on the other leg

Movies again like I said are the splits that you're going to be able to get?

The most quickly the most easily remember we're going backwards first finding that flexibility in the hip flexors

Good, and then we sit up nice and tall and we work on holding. We have yoga blocks here. We're using those for balance

beautiful

using your core for control

Awesome, and then once you feel you've got nice good control your hip flexor is feeling good back there

And you can start to wiggle the forward foot forward and continue to inch back back back and again remember your colleague

And I be stuck here for quite a while, but focus on flexing those toes back toward your face

And I'm sitting the torso up nice and vertical nice and tall

jeans

Patient okay these ends a week just throw this into your workout routine at the end a leg day or whatever

Make sure you're nice and warm

Over time again, you can sit those hips down sit up nice and tall maybe then start working into your backbend

Working on untucking [your] back toes

pointing flexing forward push all kinds of

Beautiful variations of your split now if you're wanting to unlock your middle splits as well

I made a separate video for you, and you can find that in the link in the description Box below

However, I want to hear how is your front and back foots coming along?

Tell me in the comments [below] and don't forget to give this video a thumbs up and subscribe [to] our channel for more

Workout videos every single week, I'll see you next time bye Ps side no with forward and back flips

You don't need as much mobility because the hips naturally go forward and back

Already as is when you're doing normal daily movements like walking however for the Middle twist video

we are going to jump more into hip mobility exercises and things that you can do to increase your

Rotational capacity and range of motion and your hip I'll see you over there for that video. Bye