12 MIN STRETCH FOR SPLITS - how to get your splits, deep stretching I Pamela Reif

[@doubtingthomas9612]

Let’s just appreciate the fact that Pamela’s programs are totally free, accessible and helped so many people around the world🤚

[@vanesadolosickaja9820]

She is the best♥️

[@florastevens863]

similar to chloe tings, both of which i use!

[@baharaliyeva3910]

Ben de sq

[@catarinafernandes5722]

OMG!! I’m a classical ballet and contemporary dance teacher and I’m stocked of how useful this stretch video is!! It’s right the amount time of stretching and really enhances the correct posture of the splits (that sometimes can be really hard to get). Thank you so much, definitely gonna share it with all of my students 🤍

[@pia.r4587]

Always blows my mind when you shoot different locations. Outdoors definitely adds an extra charm and not to mention the the colors and aesthetic value it adds. Simply doubles the pleasure of excercise. Thank you so much for this. It's an amazing one Pam! 😍😊🌞

[@H28545]

I like the more “upbeat” music for this stretch routine! And combined with the view this may be my new favorite leg stretching routine

[@lionghannah]

OMG for someone that struggled with flexibility my whole life I can definitely say that these movements work!

[@emilychoi3554]

❤️❤️

[@franciscorivera6083]

Her energy is so soft, positive, and friendly... doing her videos makes me feel like a little Workout Barbie

[@Elena-ve4oz]

some advices to get ur splits faster: - try to relax ur muscles while stretching and breathe deeply - do a warm up before this video (e.g. a dance workout or a song workout - something that loosens ur muscles) - if u don't warm up u can really hurt ur muscles!! - practice with different videos & not only with that one - if ur muscles suddenly hurt a lot while stretching immediatly stop and relax - a slight pain is normal - if u workout a lot and built a lot of muscles it kind of works against ur stretch so it may take longer to do the splits deeper, but don't quit working out - just reduce it a little bit if u want to do the splits faster (if u train constantly u will get it anyway, just don't give up) - splits take a looot of practice ( for me it took 4 months of stretching almost every day to get my splits ) i believe in u - u got this

[@francescalaneve9219]

I'm inflexible like a rock but I really want to get my splits sooo I'm gonna do this workout till I get there and write some updates: Day 1 ✅ it was hard and my legs hurt lol Day 2 ✅ Day 3 ✅ Day 4 ✅ I already noticed some improvements 😻 I can "straighten" the front leg when I do the half split now Day 5 ❌ Day 6 ✅ Day 7 ✅ one week in! 🥹 Day 8 ✅ Day 9 ✅ Day 10 ❌ my legs were so sore :( Day 11 ✅ Day 12 ❌ Day 13 ✅ Day 14 ❌ I had no time 😭 Day 15 ✅✅ did it twice! Day 16 ✅ Day 17 ✅ I am DEFINITELY seeing some improvements! I am kinda comfortable doing movements i was not able to do before!! Day 18 ❌ Day 19 ✅ Day 20 ✅ Day 21 ❌ Day 22 ✅ Day 23 ✅ Day 24 ✅ I did a "shorter" version since my legs were sore Day 25 ✅ Day 26 ❌ I've been outside all day long Day 27 ✅ Day 28 ✅ Day 29 ✅ Day 30 ❌ Day 31 ✅ ONE MONTH IN!! I swear I feel SO flexible compared to the start, plus only less than 10 cm left to get my splits 🥰🥰 Day 32 ✅ Day 33 ✅ Day 34 ❌ Day 35 ❌ I was not feeling very good Day 36 ✅ Day 37 ✅ Day 38 ❌ Day 39 ✅ Day 40 ❌ Day 41 ✅ Day 42 ✅ Day 43 ❌ Day 44 ✅ Day 45 ✅ about 6cm left!! [...] Almost there!!

[@jollysharma9092]

Is that done??

[@Zia.270]

It must be done by now right??

[@vladyslava2568]

How's it going?👀

[@francescalaneve9219]

@@vladyslava2568 i was not at my home this summer so i couldn't do it everyday :( but I noticed i didn't loose all my progress, very very little space left to touch the floor (something like 4 cm

[@ruthgogolev6547]

Did you get it?

[@Cornelius648]

this is such a good routine! you are the only fitness influencer i will ever watch!!!!!!!!!!!!

[@chaarunethra7859]

The most awaited video! The 8 min stretch for splits really made me more flexible! Thank you Pam my ‘fitness angel’ for changing my life altogether!!

[@Elena-ve4oz]

IMPORTANT: please make sure that you do a warm up before stretching!! e.g. a song workout or a dance.. because otherwise you can really hurt your muscles! you will also be able to do the splits deeper and faster if you warm up before stretching:))

[@QTAngel]

I thought stretching is warming up to practice splits? if not, then what is "warming up" and what would you suggest exactly for at home

[@Elena-ve4oz]

@@QTAngel as a warm up you can do a song workout or a dance (eg one of pamelas workouts) - something that loosens your muscles (it's always important to do something like that before stretching) then you can stretch your muscles with this or another video (make sure that you relax your muscles while stretching) and then your muscles are prepared enough to practice the splits. when you do this multiple times a week you will get the splits one day - splits need a loooot practice but u got thissss (for me it took 4 months and a lot of practice but now i'm proud to say i can do my splits:))

[@QTAngel]

@@Elena-ve4oz ok tysm! I'll try it and congrats!!! How many times a week did u do these :O I'm very far for middle splits but the other 2 I'm not too inflexible to start with, I am like a bit less than 6 inches off the ground I guess?

[@hhelpme5259]

@@QTAngelalso make sure to stretch slowly and always try to keep your legs and back straight, otherwise stretches won't do anything !! please remember that it should not hurt !! you might feel some tension but not pain.. you will see results very quickly if you stretch at least once a day (as a dancer i do it two times: in the morning and evening)

[@QTAngel]

@@hhelpme5259 ok ty :) oo the back straight seems hard to do always end up leaning over a little ^^;

[@juliannavictoria7654]

OMG, I did the old splits stretch yesterday night and it’s new right here 😭 thank u, Pam ❤️

[@sofiya8251]

I got my splits during the time when her 8 min splits stretch was shot - but I LOVE how it challenges us to make the MIDDLE split too!!)) You're a great person, Pamela!❤

[@nzomi3671]

Anyone here can already master the splits but watches this video because all her workouts /stretches are amazing? If you are seeing this: Don't give up!! Keep up the hard work queen, I'm sure you can master it in no time. I haven't been following any split workouts, I just started doing it since I was about 3yrs because I take dance lessons all the time. Good luck!!

[@nicolemulhauser8641]

Ich habe dein 8 min strech for splits, seit etwas mehr als einen Monat, jeden Tag gemacht. Ich bin froh hast du jetzt ein Video gemacht bei dem Middle Split auch drin ist. Meine Flexibilität ist schon dank deinem 8 min Video besser geworden und jetzt kann ich sie noch mehr verbessern ohne noch andere Übungsideen zu suchen. Danke dir! 😊😊

[@gaborpakozdi]

tell you‘re mom she‘s as perfect at filming videos as Dennis! ❤️ what a beautiful scenery. 🥹😮‍💨 thank you both for this video

[@nayeliroldan4287]

Please do a 30 minute stretch for splits I absolutely love these!!!

[@ЕваЦинская]

me: *peacefully stretching* pamela: GET A CUSHION I GIVE YOU 5 SECONDS

[@cambelss]

I laughed so hard at this 🤣

[@partayfoxfox8660]

For me it was: ok let me just go get 5+ cushions! (Because I am not flexible and I have long legs 😁)

[@gurlistoleyourpinklamborgh3158]

Me doing it in my bed:

[@Christian12150]

@@partayfoxfox8660 same I had 3 pillows

[@potterhead8311]

@MdoubleHB how about you don’t have a girlfriend at all dang people are very picket now a days

[@kianagandol3105]

i did one of your dance videos before this to get warm and omg this one is so effective! a must for anyone training forward splits!

[@meliestyle5828]

I'm kind of happy that everyone is taking ages to get their splits because I've been already stretching for a month to get there but at some point I just wouldn't improve anymore. That's why I went to this video and seeing updates of people stretching and not being there even after 45 days really makes me feel better and only proves me that it is just a long process and you have to stay consistent until you make it. I wish everyone much succsess and don't give up!! I'll keep you posted with my routine: 18.04.23 ✔ 19.04.23 ✔ (guess that's why I don't make it lmao) 24.04.23 ✔ 25.04.23 ✔

[@madeline569]

Keep going you can do it!

[@HuberScoober]

Yessss been wanting to sliiide into a split for so long. Pam, because of your first split video, and more stretching videos of yours, I've gotten closer! I'm excited for this one!! 🥰

[@lonelyalaskan7208]

.Let’s just appreciate the fact that Pamela’s programs are totally free, accessible and helped so many people around the world! 😊🤚

[@Aurora-gu8sm]

Oh my god, this was a bit struggling but it made me feel so stretched and ready for the day. P.s. my flexibility thanks you🙃

[@SUPERHEALTHYFIT]

❤️❤️❤️❤️❤️Great 12 MIN STRETCH FOR SPLITS workout video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work!

[@KJfitnessyoutube]

Feels like I could do the split just by watching

[@afarzy2440]

Pam,I am SO proud of you,I remember first split videos had half splits,and now look at you FULL splitting gracefully!SO PROUD❤️

[@redormaryjudielr.6527]

I love Pam workouts!! even it's hard, I love the pain every workout

[@fernanda__592]

Pam I always say thank you for the amazing workouts but you have also helped me with my flexibility. I went from not being able to touch my toes, to almost perform a full split in good form. Thank you sooo much!💕💪

[@account12461]

Hey I’m also really inflexible and want to try this workout, how long did it take you to get from where you were to where you are now?

[@nio731]

I want your tan!! Your skin looks amazing! Summer here we come!!

[@BeautyTTV]

It’s a new year which means I’m gonna keep track of how long it takes me to do the splits! Gonna do this video everyday :) January Day 1: complete! Day 2: complete! Day 3: complete! Day 4: complete! Day 5: complete! Day 6: complete! Day 7: complete! Day 8: complete! Day 9: complete! Day 10: complete! Day 11: complete! Day 12: complete! Day 13: complete! Day 14:complete! Tomorrow (Day 15) I’ll be doing these stretches twice a day :) Day 15: complete! x2 Day 16: complete! x2 Day 17: complete! x2 Day 18: complete! x2 Day 19: complete! x2 Day 20: complete! x2 Day 21: complete! x2 Day 22: complete! x2 Day 23: complete! x2 Day 24: complete! x2 Day 25: complete! x2 Day 26: complete! x2 Day 27: complete! x2 Day 28: complete! x2 Day 29: complete! x2 Day 30: complete! x2 Day 31: complete! x2 - February Day 1: complete! x2 Day 2: complete! x2 Day 3: complete! x2 Day 4: complete! x2 Day 5: complete! x2 Day 6: complete! x2 Day 7: complete! x2 Tomorrow (Day 8) I’m going to go back to doing it once a day for a month instead of twice! Day 8: complete! x1 Day 9: complete! x1 Day 10: complete! x1 Day 11: complete! x1 Day 12: complete! x1

[@ЭльвираСоловьева-к1в]

hi! what are your results?

[@BeautyTTV]

@@ЭльвираСоловьева-к1в I’m getting closer to getting my splits! It’s taking a bit but I def feel more flexible and I’m way lower to the ground than I was when I first started 😊

[@vIcToRiA-jn5mv]

3 hours in, and i already feel this is going to be a masterpiece

[@Ana-ro7km]

Yesssss, last week started working on my long life goal. To finally do that splits!😍 Thank you Pam! ❤️

[@eysanagal6675]

I love the workout and the songs thank you soo much pam !! 🤍

[@snkrsmel]

it works! my splits are as good as never before. 🤩🥰 thank you for your daily motivation and inspiration. ♥️

[@shansf16]

LOVE IT. done this vid over and over and still on it! ❤thx Pam!!!!!!!

[@anastasiiapervushyna1032]

It's blissful stretch, like a meditation! 🙌🤸‍♀️🌞✨ Grateful to you, Pamela! 🙏💐💓

[@valeriiademianenko5155]

What a queen! I love you, Pamela💛 I'm so grateful I found your channel. I've been doing other people's workouts consistently and results were so slow but after yours I already see progress. And it motivates me more than anything else🥺

[@patriciaseres192]

i LOVE these colours!! the location is so stunning, your outfit SO pretty (I need your new Pam x Puma collection😩), the exercises are just perfect, burning and stretching all the right places, to sum it up, I'm in love with this video, THANK YOU PAM!!!🧡

[@aneshacaribprincesss.4011]

This was intense🥹; especially, when you did her 8Mins split routine before doing this new one 😭…please, do more of these videos ❤️

[@Catherinnahq]

Not aiming for a split, but if I achieve it, it's a bonus! Love this stretch workout!

[@laumasarma207]

Love this workout so much! Thank you Pam!

[@vanessafernandes7403]

My flexibility just improved so much with your stretching videos, this is my new favorite 😍 thank you ❤️

[@hannahkershaw7781]

That's was nice and hopeful this help to get my splits!

[@nastyaboiko6292]

Finally the one Pamela's workout I can do fully 😁

[@kardelenaslan5659]

PAAAAAM ! THIS WAS AWESOME AS ALWAYS ! I can basically do the full splits rather than the half ones; however, my splits have gone deeper and deeper as the minutes flow by. It was great to have you and a stretching video for the splits. I am pretty sure that we will be more and more flexible if we do this constantly ❤ Love you and keep up the good work, meine Pamela ! 🥰🥳

[@alyssaowen4550]

I’m going to do this until i get my split! i’ll track my progress here: Day 3: I can definitely tell that i’ve went farther down! Day 8: The stretches are getting easier (i have taken a few breaks due to vacation :))

[@Katiebo008]

Another update? This is interesting

[@gwenliams987]

You're so beautiful, Pam, especially when you smile 💓 Thanks for the excellent workout videos. You are a real inspiration. God bless. 🙏

[@cinnyyogz6054]

Wow this actually had me doing the splits on my left side for THE FIRST TIME EVER!! and 95% on the right!!! I'm so proud!

[@yusratahreem7468]

So proud! 🤍 How much time did it take tor you?

[@sofiapigato4162]

I love this video and the music and setting, thank u so much for your content.

[@reyariana4403]

😍😍😍 I love you Pam❤️❤️ thank you for everything ✨

[@naomicamacho5674]

Pam I love you! You give me so much confidence THANK YOU. Love from Puerto Rico 🇵🇷🇵🇷

[@capitanmorganrm]

Thank you for taking us to the beach!! These are the most motivating workouts

[@claudiiewelch1038]

YES PAMELA!!! I HAVE BEEN WAITING FOR THIS SINCE YOU POSTED IT ON YOUR IG STORY!!! Ahhh can't wait to try it out 🥰 I do your 8 min one for splits 5 days a week!!! I love it but definitely ready for a new one 🤓

[@mikyl99]

Gosh. I used to be able to do the splits 3 years ago - both middle and side. Hoping your video helps me regain them! Also, totally proud and in awe how close you are to getting your splits!

[@MiaCosco]

Loved the last few songs!

[@enilsainaciopereira9458]

Yeeeeeh i'm ready to made This , can't wait to start

[@naledipelega965]

I love this🔥 can't wait to get my splits deeper

[@nikabilikova8281]

i swear i was like newborned after this stretch 😂😂 anyway i love this thank youuu Pam❤

[@mobina7920]

Yeyyyy🥳 let's update our split with this amazing workout! 😍🤩🤩😅

[@mobina7920]

@@greenrex837 yes! I can I did a split routine for 4 weeks, and I got that! Be active and do it!😊

[@mobina7920]

@@greenrex837 you know I did gymnastic when I was younger, but since I started fitness I lost my split

[@mobina7920]

@@greenrex837 haha ye😁

[@de-tiny-bean5467]

Pamela Reif is literally my idol! Love you Pam!!!!

[@lynnwehbe1992]

I really like the location and i am so happy for a new splits stretching routine thanks pam😍❤

[@Bea-fq4cc]

wow that's great, I'm much closer to the ground than ever before. thank you very much ❤️

[@lesliegallegos7987]

✨SENSATIONAL.✨

[@savihaschke222]

Danke für diesen kleinen Hauch von Urlaub während des Lernens fürs Abi 😮‍💨🌴

[@hkori3473]

I used to don’t like streching, it’s behind me now ! Amazing video 😍

[@ValeriaLysk]

Amazing video of Pamela as always! You are always such an inspiration ❤❤❤

[@Emma.rt13]

Thanks, I‘m really relaxed now🧘‍♀️✨

[@maritamaltezaki8588]

Great! Beautiful landscape, really effective exercises! 🌞❤️🌞

[@megansparger9947]

After doing this a couple times a week for a couple of months i can almost do the splits!!! Thank you Pamela 🙂

[@sxrcya]

opening song though? YESSS also love this stretching video!!

[@ele7907]

Just done today's plan and I can say that my legs REALLY felt the stretch 🔥 They are almost crying ahahah

[@boywithaglassheart]

Thank you so much for this vid Pam. It’s most def helping me achieve my goal of getting my splits.

[@fmariaaav]

I absolutely loved this stretch!!! Enjoyed every 13:47 minutes of it!

[@KayKay41721]

Another great home workout video!!! Thank you!!

[@lillybuhler5781]

I stan all those JB songs, more of it pleaseeee! I would love some old JB songs like Baby or Eenie Meenie🥰🥰

[@aakritisharma1913]

Pamela's constant urge to look into the camera even when she's not facing it 😂😂 shows how much she is willing to engage her audience and not just keep doing the workout herself 🤩 Love you Pam ♥️

[@Ana.L.Ena.]

Hab es mir beim letzten Stretch for Splits fest vorgenommen den Spagat zu lernen, aber hab es seitdem nie geschafft 😭 Auf ein Neues!

[@sof_trackbeast]

Who else can do splits without a cushion? For context I’m a track athlete who needs a good routine for flexibility and mobility - this is brilliant for my leg muscles!!!

[@viviagioia]

Omg this is such a nice way to finish a Pam workout ❤️‍🔥

[@discoverthebakingworld]

Pam I love this post workout it's perfect! Did it right after the workout, I feel fitter than ever, thanks for this workout Pam and for all your other videos!💝💝💝

[@hannagbiorczykk]

This helped get my split!

[@henrietta5969]

Thank you for all these amazing videos Pam! Was just thinking today how excited I’m about to train today with you. In the past I always looked at working out as such a chore. U changed my life, thx 💛

[@kristinawozniakova952]

Absolutely awesome. Thanks, Pam ❤️

[@Bjjgirl4life]

I love this!!! ❤️❤️ so beautiful and peaceful I did this for a week every day and I have front splits thank you Pamela ❤️❤️

[@kat_57aamills22]

I love you for the JB songs

[@dorakt6323]

Her playlist is literally MY playlist!!! She has my fave songs on every workout and i love it😍😍

[@joanadias25]

Don't know why I am doing this with so much fear... Luv u pam for giving us the sweet pain

[@francescorossi1237]

I love this stretching session!!! Perfect for the mobility of my hips!!! Thank you so Much ❤❤❤

[@joanadias25]

Luv u pam ... For the effort u put in for us😘😘

[@19larisa]

I’m in love 😍

[@Alexis-sp1kw]

JUSTIN !!! Again two times in one video, that must be a dream! ♥ I know it is just a song, but omg I love you so much for that! ♥

[@jules-222]

Danke Pam! Endlich komme ich meinem Ziel mit dir weiter. Und dieses Urlaubsfeeling bringt so gute Ruhe mit rein. Einfach traumhaft!

[@aditijain8184]

Please upload a workout for getting lean lower body. PS:And how are your videos always so amazing they make me feel heavenly

[@tugcea605]

I love Pam workoutsss…. Thank you Pam loves from Turkey❤️

[@molly_manson]

BEST STRETCH VIDEO EVER! LOVE YOU SO MUCH, PAM

[@kuurabae]

YASSSSSSS I NEED 100 MORE OF THESE!! Great vid tho ❤️💛

[@Elena-n4o1m]

I like the intensity of this one much more :) thank you!

[@gwen2770]

This will definetly help my flexibility thank you Pam !

[@RachaMask]

this workout was very fun

[@lizanoert1529]

loved this routine, got a really deep stretch and enjoyed the amazing view ❤