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Stretches to get you in Splits!

October 14, 2014

Stretches to get you in Splits!


Hey guys!

I made a printable for you in case you wanted to add this to your Blogilates printables collection along with your other workouts! It’s the 9 warm up stretches I do before getting into the splits! Practice everyday. It will take time for your flexibility to increase, but it will happen!

Also, I want to do some sort of a challenge with you guys to get ready for 2015. Do you wanna do a 1 month, 2 month, or 3 month challenge? What do you want me to show you? How do you want me to help you? Let me know in the comments and I will design something just for you guys! I am here to help you so please, let me know what you want!

<3 Cassey

129 thoughts on “Stretches to get you in Splits!”

There are 129 comments posted by our users.

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  1. Navya says:

    Hi there! I started following your beginners calendar and after getting done with it,I am confused what should I do next. Should I just so the monthly calendars or should I do something else? Please help me out!! I really want to lose weight and get strong!!!

  2. Emily Pascoe says:

    How long do we do the stretches?

  3. AMY says:

    I need to master the split by the end of october for a new tango routine I will be performing at a dance competition. Riding Horses for so many years and doing weight bearing exercises without enough stretching has left everything too tight. thanks foe the tips

  4. Me says:

    I would like a one month challenge on the splits

  5. Me says:

    I would like a 1 month challenge on the splits.

  6. Sonia says:

    I just received the DVD POP Pilates by cassey Ho. Unfortunately is not working in my DVD player. It starts but when it comes to tick play it DOESN’T work!! My DVD player has played American DVDs in the past without a problem.

    I Need help.

    Thank you

    Snia from London

  7. Ravneet says:

    How come Cassey never replies to any comments?

  8. Anonymous says:

    Did anyone else notice how the numbers are not in order? It goes from 6 to 8 to 7 and then 9…

    1. Olivia L says:

      I’m pretty sure it was to make the blocks fit better… but you should do 7 (straddle) before 8 (pipe), even if it doesn’t go left to right

  9. Kirstin Meg says:

    I would love to have a 3 month work out on and, legs and butt 🙂
    I’m looking for a nice toned, strong, and beautiful body.
    Your the best Cassy!! <3

  10. Yuna says:

    Please 3 months abs challenge!!!!! Pretty please! Thank you

  11. S says:

    Cassey, you’re so perfect! I was doing your splits tutorial video and I wanted to write down all the steps, then I found this!!! AMAZING! I love you so much Cassey, thank you for everything you do for us.

  12. akeem says:

    just need help to master the splites .

  13. akeem says:

    i am akeem from jamaica am 18 and will practice the splite just need help and motivation

  14. Zeynep says:

    Hi Cassie! I think you should do more cardio dance videos because they’re both effective and fun so I think that it would be great if you could make a challenge which has a lot of cardio dance routine in it.

  15. Madison says:

    Hi! I was wondering if there were any specific stretches or exercises that you’ve found useful for getting the MIDDLE splits? Thanks!(:

    1. Elvira says:

      The straddle its a great strech for your middle splits, you can even do it against a wall if you want a deeper strech. You can also do the butterfly , the froggy and the side froggy. Beides, you can lie on your side and try tu pull your legs pass your head.
      Hope it helped!

  16. Mackenzie says:

    I have been trying to get my splits for about a year now and have discovered stretching for an hour is not working for me. This stretching seems short and simple. I’m excited to try it out.

  17. Subhasri says:

    Waiting for the 1 month thigh challenge!!!

  18. Sara says:

    Please please do thighs and arms next :)) And thank you for all you’ve done so far with us!!

  19. Preksha says:

    Looking forward to an intense 1 month lean thigh challenge

  20. Emma says:

    Hey Cassey!
    A 2 months flexiblity challenge would be the best thing!! One that could help us do splits, scorpions, bow and arrows etc.

  21. neslihan says:


    I want to see new challeng. but it should be harder for ex. butt challenge 2 tuffer than first one.
    and new challeng for legs and arms. One of my problem areas arms half cobra is my favorit.

    and thank you for your videos and every thing ı have a 3 yaers old son and i don’t have for exceresies after ı saw your videos and callender ı said myself yes i can . ı am doing 🙂 butt challeng, flat abs and begginers calender 2.0 🙂

  22. Claudia says:

    Hy Cassey,
    I would love a two month challenge about endurance, because I’m playing football and I really need much endurance for the matches in a few weeks, and about flexible because I really like to be more flexible.
    Greetings from Austria <3

  23. Jana says:

    A two month flexibility challenge would be awesome. I really want to be more flexible and I think a challenge would keep me motivated to work for it.
    Lots of love from Germany <3

  24. Bella says:

    I have a wedding in a few month and i really want you to help me to lose weight not just for the wedding but because I want to be happy and confident

  25. chris says:

    How long does this take? I need to be able to perform head high kick By the end of Feb! I also seem to have a problem that every morning I seem to be starting from scratch! I’m stiff as a plank!

  26. khadidja amel says:

    hy , please can you help me to gain weight , honestly its frosturating i so wanna have some curves and feel good about myself.. any challenge with a diet meal plan would be awsome or advices even .please i really need your help

    1. chris says:

      I wish I could give you some of mine! I’ve got curves in abundance!

      1. AyBreyannah says:

        Umm I could help

  27. Karin says:

    the longer the challenge the better!! they really make me stay focused

  28. Abigail says:

    How about a 1 month or 2 month muffin top melter challenge? And do I do these stretches before I workout or after I workout?

  29. Talitha says:

    Doing the splits is on my bucket list. I would love to check it off of my list. I am interested in whatever you put out.

  30. iman says:

    hi,i love flexibility, and i realy want to do a 30 day splits workout challenge
    plise do it Cassey, and i love your videos youare amazing!

  31. Sarah says:

    I have my right and left splits and I’m really close to getting my middle split. I want a 1 or 3 month stretching challenge to help me get more flexible.

    1. Thea says:

      Hi you posted that comment on my birthday!!!! I have no idea why that is important but whatever 😉

  32. Kay says:

    I would really like a three month workout to lead up to May bikini season! I tend to stay focused and on track while I’m on one of the workout plans, but then I slack off for a while after each challenge ends. That’s why I’d like a continuous challenge leading up to Summer vacations when we are walking and running around as tourists and want to be able to keep up on vacation as well as feeling confident beachside. 🙂

  33. Emma says:

    Thank you for posting this 🙂
    Now, I’m going to do this everyday, because i really want to can do the splits. I dance ballet and I’m the only girl in my group that can’t do the splits which is really embarrassing for me.
    So I hope it works, lots of love from Germany

  34. Tami says:

    i would really like to lose 15 pounds by the new year but mostly i would like to tone my entire body!! alos i love the stretches you showed on how to do the splits, i want to so bad!!!

  35. lika says:

    hi, i currently weigh 86 kilos and i am 16 years old and about 174 centimeters long. so i am overweight, i’d like to weigh 75 kilos in like 3 months, is that healthy/possible if i just follow your pilates for beginners month calender and eat healthier?
    i try to do your videos everyday, and i already feel some things changing.

  36. Jeannie says:

    A two month plan would be fantastic 🙂

  37. Desiree says:

    Hey Cassey! Greetings from NZ! 😀 I just wanted to let you know how much you motivate me to workout and get stronger. No matter how many times I quit from time to time, every time I think about you it always motivates me to get back on track. I’m obese, yes. People put me down, yes. But you’re different! You motivate me to get stronger inside and out. I don’t cry as much anymore and I haven’t been depressed in so long apart from today (something horrible happened). I thought of you while I was crying and so I started exercising. And now I can’t wait to keep going. Thank you so much Cassey! You don’t just help physically, but also mentally and spiritually.

    I don’t care how many times I slip up, I know I’m gonna get there with you. 😀 I’m gonna get stronger until no one can put me down anymore. 😀

    Love you so much Cassey! 😀 XX <3

  38. Eva says:

    I would love to see a challenge with smaller daily challenges, for example drinking x cups of water, eating x many vegetables, one day meatless, stretching exercises, run a mile, etc. Challenges that aren’t particularly difficult yet show results when you add them up. Alternatively, it could go on for one month and each challenge is passed on to the next day. For example, day 1 the challenge is to drink 4 cups of water minimum. The second day to not eat any fruit after 2pm as well as drinking 4 cups of water. The third day to stretch for 20 minutes plus drinking water and not eating fruit after 2pm and so on and so on. To me it sounds like such a big commitment to follow a meal plan and this sounds like something I could challenge myself to do quite easily yet still ending up being very effective!

    1. Vau says:

      I totally agree with you, it is a very great idea!

    2. Jo says:

      I agree too! It’s slowly changing your habits. If you’re busy it can seem daunting and hard to learn to fit everything in. This way you slowly build things up 🙂

    3. saras says:

      i totally agree with you. I think it can slowly change us to have a healthier lifestyle

    4. Elma says:

      I’m in for this challenge

    5. lily says:

      This sounds great! Totally up for this 🙂

  39. Elin says:

    I have just finished the Beginners Calendar (yeah!) and I really love your workout videos. I can feel that I’m getting stronger, but i struggle with food. So when making this plan maybe you could incorporate some kind of easy and healthy meal plan. A 2 or 3 month challenges works for me!

    1. Ras says:

      she has a bunch of meal plans available even a 90 day one that are easy and simple.

  40. Sparky says:

    This is sooooo useful Cassey, thankyou! Xox Sparky

  41. Lisanne says:

    thank you cassey!!!

    a 2 month challenge seems so amazing!! like we start on novermer 1st and stop on januari 1st. that way youre all fit and confident to conquer 2015!! 😀

  42. Jenny says:

    Hi cassey! I would love a flexibility plan! Maybe also flexibility in the back, in addition to splits, hips, and all that. I’ve been trying to get flexible for years, and I’ve had very little progress, especially in my back, since it’s so uncomfortable to stretch that. It’d also be cool because you’d be working towards something along with us, as opposed to only helping us obtain something while you already know /have it.
    A cardio plan would also be awesome because i’m also looking to get rid of that extra fat… Maybe you could combine flexibility and cardio… That seems like the type of creative thing you’d come up with!
    As for length, I think a 1-2 month plan would be best, since anything longer makes me doubt whether I’d be able to go through with it.

    1. Emily says:

      This sounds amazing!!!!

  43. Emily Bernstein says:

    Have you ever done a challenge with yoga? I have gotten into it in the last few months. I see a lot of people wanting more flexiblity, and yoga has really strengthened me and increased my flexibility by a lot!! Also, if you are thinking of doing a food challenge, have you ever just done a dairy free diet? I think a 2 month challenge would be perfect: November-December

    1. maritza says:

      I think a two month yoga/flexibility challenge sounds awesome. It could possibly also be a core challenge since many of the challenging poses require a lot of core strength.

      1. maritza says:

        Also, you could do like pop challenges with yoga so it would be faster paced for the cardio days. I show your videos to some teenage girls at a treatment center and they LOVE the song challenges!

  44. Veronica says:

    I love the routines that combine HIIT with toning every day! I think an 8 week challenge would be the perfect length to keep us on track through the holidays. November and December are definitely the most challenging months of the year to keep consistently active when schedules are so wonky, and of course the challenge of clean eating during holidays meals 😉

  45. Heather says:

    I’d love a three month challenge to keep us all exercising while the holidays and colder weather hits; most people tend to stay inside and hibernate during winter! A plethora of people are affected yearly by SAD (seasonal affective disorder) with the changes in seasons, and often experience symptoms of depression. It’d be great to have a challenge all winter long to keep those “feel good” endorphins in us! I’d love to have some more HIIT/cardio incorporated into the daily workouts. Could you also consider including more stretching routines to increase flexibility, and some routines focusing on correct form and posture? Also, some holiday CCE perhaps? Thank you so much Cassey!

  46. Radhzell says:

    I would love a challenge of two months (starting on November) to start 2015 at my ideal weight and have the body I always dreamed of having. I am currently on a diet and I will start exercise today, so I’m super motivated and trust that this time I will make it happen. Thanks for your good job, motivation and efforts Casey, thanks for being there for us.

  47. Not sure what kind of challenge, but I think it would be great to start with a 1 month challenge, and then maybe a 2-3 months challenge after that? It’s “easier” to stick to 1 month, and finishing will motivate to do a longer challenge! 🙂

    Just started the beginners plan, and I LOVE IT. I have a feeling your videos will change my life, and I’m so excited to finally enjoy working out again!


  48. Cara says:

    With everyone saying cardio additions, I just want to chime in and say I REALLY like NOT having a full cardio day. They’re exhausting and make me sad, not energized. So if more cardio is added I think it should be added each day rather than one day. I really love the cardio EVERY day instead of a full kill myself can’t breathe day that I dread each week.

  49. Tashh says:

    Would LOVE LOVE LOVE tons of cardio & HIIT!! Definitely loving that pink timer!

  50. Lauren says:

    I would love a flexibility challenge for either duration!

  51. Enesa says:

    I would like some cardio challenge along with toning and lots of streching routines and I would like to achieve my goal in 2-3 months.

  52. Enesa says:

    I would like some cardio challenge along with toning and lots of streching routines and I would like to achieve my goal in 2-3 months

  53. Madi says:

    Hi Cassey! I would love it if u could please design a three month challenge to lose weight to really transform the body. So maybe extra cardio to burn off fat and a meal plan that is really simple and cost efficient. Thank you! 🙂

  54. Melinda says:

    I think 1 or 2 months. A meal plan with guidelines so we can decide more of what we eat. For example, I am picky! I only eat chicken and will eat veggies but most things (tuna, beef, lettuce-while I love spinach) I wouldn’t stick to. Also, going to basics, different ideas on how to cook and season different veggies for a more enjoyable and tasteful meal. I struggle with the most simplest things, as you see! Lol. Plus, daily motivation would be amazing! I’ve been in a rut!

  55. Emily says:

    Hey Cassey!
    I think a 2 month challenge would be perfect!
    Definitely some more Cardio/HIIT routines, because I am feeling stronger, just not losing weight.
    Thank you so much!! xo

  56. Hi Cassey !!!

    We’re two fans of you from PORTUGAL !
    Amazing post !!! We love to see your workout videos and actually do them !! You’re amazing and we love that you put you’re own personality in all your videos and that’s the reason you’re so unique 🙂
    This workout sheet will definately be incorporated in our stretch poses 😉

    Thanks for being so inspiring !

    A big kiss from Portugal 🙂

  57. Tyra says:

    Hey Cassey! <3
    I would love a two month challenge (November and December) to get into better shape by the new year! My main problem is losing weight (I have trouble with getting into routines) so I would love to see more cardio in this plan. Stretching is another thing I would like to see more of as I want to work towards being more flexible! I also really want a meal plan that doesn't cost too much as I'm a student with little money, but is also really easy and doesn't involve a lot of work to prepare the meals. I'm sure whatever type of challenge you do will be amazing and I can't wait to see what you come up with! Thank you Cassey!

  58. Maria Carolina says:

    2 or 3 months would be really nice!! and maybe more cardio to burn off all the fat. 🙂

  59. Qin says:

    thanks for the printable, it’s easier than repeating the vid. I think it’s time for new arm and back vids! Thank you for all your work cassey, =)

  60. Anne says:

    I think a two or three month challenge would be wonderful! 🙂 It’d be great to see a stretching routine after each workout and a healthy eating plan (maybe a specific one for college students on meal plans :P). Also, I’d love to see running involved along with HIIT and Pilates toning!

  61. Antonia says:

    Hey Casey
    I love you so much and I’m so glad that i found you.
    a one month challenge would be awesome!
    I really want to loose weight and be healthy but without you I can’t do it
    Adding more cardio would be also great
    Love u !!

  62. Tarrie says:

    Hey Cassey, I was listening to it today and I think you should do a Halloween workout to Jackson’s thriller. =D

  63. Heather says:

    Definitely something that adds more HIIT/Cardio to the plan. I feel that is an area often lacking that other people generally add themselves with running or something. I know I’m not alone in hating running and would prefer other types of cardio that I can follow along with. Also doing this while aiding in more total flexibility and of course still keeping up with toning. Perhaps this will make the workout days longer than 45 min a day but honestly that is needed sometimes. Adding more everyday equipment like dumbbells would be great as well!

  64. Javiera says:

    3 months would be awesome!!

  65. Laura says:

    I would love more HIIT and cardio and any length of a plan would be great. Also maybe a free simpler fit journal that is printable? That way we can use it throughout the upcoming new year 🙂

  66. Mary says:

    Is anyone else having a problem with the calender suddenly? I put in pumkinsrock and it won’t let me in =(

    1. anonymous says:

      yeah had the same prob, but its cuz u spelled pumpkin wrong. it should be pumpkinsrock ^_^

  67. Jane says:

    I would LOVE a meal plan that is actually sustainable. Not an unhealthy calorie deficit/fad diet that only lasts a couple months (then people tend to gain the weight back). And if there was some way to do like “daily motivation” posts (something simple of course) that would be awesome! Then there would be no excuses for lacking motivation!

    1. Hailey says:

      I would love both of these as well!

    2. Aenia says:

      I like these ideas as well! Especially one that would work with college students 🙂

    3. Antonia says:

      I love these ideas too!<3

  68. Antonia says:

    I think HIIT and cardio sounds a lot like it will help most of your students. My problem though is that I’m not in control of my body, or at least not as much as I’d like. Whenever I start to do workouts I end up with a strong cold and can’t continue. If you know some good winter workouts for people who aren’t feeling good or for people who suffer from winter depression, please share them with us so that we don’t end up giving up over and over again.
    Some healthy recipes for christmas would be awesome, too. I’m looking forward to eating all the healthy sweets. (Sometimes you’re using ingredients that are not available in my country and I know that you sometimes tell us what we can use as a substitute but unfortunately I cannot buy the many sauces etc:( )

  69. Inger says:

    I would love to lose weight and become more toned in maybe 2 months 😀

  70. Aaah yes, I am joining! My leg muscles are not very stretchy due to running and heavy weight training, without ever doing stretches. Stupid, I know. So let’s do this: stretchy bungee legs in 3 months!

  71. Mara says:

    Hey definitely an abs combined with HIIT challenge would be great! I think a 3 month challenge where we had to build up to doing simple gymnastic move the back walkover would be fantastic, it’d be something new and I think if people even got close to doing it it would give them confidence doing something they never thought they would do! Here’s an example

  72. Alyssa says:

    3 month challenge to begin November 1!

  73. Kiyomi says:

    More dance videos please 🙂 And an figure skating-themed workout would be awesome!!

  74. India says:

    I’m a fan of your ab videos and any HIIT workout. I’m always amazed at how strong you are – thanks for inspiring women!

  75. Amelia Daphne says:

    cardio or HIIT challenge for two months! for those who even when they’re toning up, we still having some fat 🙁 I know I have to do my cardio and I try! but always you push me I can go and go! Maybe I need that with cardio too <3

  76. Sam says:

    I would love to see a challenge to gear people up for the holidays, but specifically what about a New Years to Valentines day challenge? So, somewhere between 1-2 months. I’d like to see a challenge focused on helping people stay motivated and focused. That time of year seems to have a lot of people who want to get in shape but then fizzle (you know, the stereotypical new years resolution).

    This is also semi-unrelated, but I would love to see another year long fit journal. I absolutely love the one that I have, and I think it would be great to either re-release or revamp one for 2015.

    1. Jane says:

      Yes! A new fit journal would be amazing! I like to make my own, but sometimes it’s nice to have on that’s already done 😉

  77. I would love to do the splits again! Haven’t been able to do them in YEARS! I say 1 month!

  78. Katie says:

    How to guides for specific exercises – for proper form! 2 month plan is the balance between not long enough and hard to stick to. I love dumbbell workouts!

    1. Maira says:

      Totally agree! 🙂

  79. Lilly says:

    How about a one month yoga relaxation and clean eating challenge? My favourite are also the ab challenges 🙂

    1. teilzeitDAU says:

      +1 for a relaxation plan for holiday serenity 🙂

  80. charlotte says:

    Hi Cassie!
    It would be really helpful if you did something like a 10 weeks challenge until Christmas with a diet and exercice plan to help us get slim and fit for the holidays! Personally I have about 20 pounds to lose and I really don’t know how to do! Help please!

  81. Heidi says:

    HIIT and maybe a cheap clean eats meal type plan!! I love the 12 week meal plan, but would love to see another one, focused on cheap clean eats would be KILLER!!!! Though I would be just fine if you did HIIT training for 2-3 months…

    1. Hailey says:

      YESSSSS… cheap clean eats meal plan!!!!

      1. Laura says:

        Omg this would be sooo awesome *-* a cheap clean eats meal plan for about 1 month with easy recipes 😀 Would get me fit and healthy for christmas time 🙂

  82. tessa says:

    2 months so that we look good for the new years eve and so that we can start perfectly fit in the new year!!! Lots of cardio for weight-lose!

  83. I certainly like the idea of maybe a cardio challenge of some sort! Two months sounds good.

  84. Oli says:

    Hay Cassy.
    Love doing your calenders and I know I’ll enjoy what ever challenge we do. I have been thinking it would be cool if you did a series of special workout plans for people who are injured to do while they wait to recover enough to do normal calendars. On the whole people do their knee or ankle and Meniscus Tears and the like take ages to heal, so a series that doesn’t put strain on the leg joints could come in really useful.

  85. Nina says:

    tow months is a good idea
    we want more HIIT and cardio
    we wanna be ready for 2015

    1. Oli says:

      Yay for HIIT & Cardio

  86. Marie says:

    I would like a sort of christmas / newyears dress challenge.. so basically loosing inches and toning the upper half of my body. (Shoulders, back etc..) basically what would show in a dress.. 🙂

  87. Daniela says:

    It would be amazing more flexibility and more HIIT videos, I LOVE THEM!

    1. Daniela says:

      Oh, and i really really enjoyed the ladder workout. More videos like that would be great 🙂

  88. Ritul says:

    A 2 month plan would be great…more stretches nd cardio please. Workouts like ladder workout ,20/20 workout are also fun to do….

  89. ashley says:

    Could we do a full body dumbbell/bodyweight workout. One that incorporates chest and back?

  90. Carolyn says:

    A one or two month plan would be awesome!! 🙂 Something that could go until January first, because then it would be like completing a New Year’s Resolution before the new year even begins!!

  91. I would love a 3 month challenge that focused on flexibility as well as strength and losing weight. I find it hard to combine the two sometimes.

  92. Genevieve says:

    hey Cassie!
    I’ve been really struggling to slim down and lose weight, even though I do the daily workouts, and try my bets to eat clean. I’d love it if you could do a 2 months plan before 2015 that involves a lot of Cardio and HIIT routines.

  93. Ritul says:

    Thnk u for such a beautiful printable. Really like it !
    Well, a 2 months challenge will be fun. Plz add lot of stretches.

  94. Wixen says:

    A 1-2 month challenge for doing splits would be awesome. Both with stretches and other exercises!

    Take care

  95. Jana says:

    I would want a challenge to become more flexible, like I try to practise my splits everyday but after the 1 hour workout, I have like no energy left 😀

    1. Sigrid says:

      Me too! That would be great and amazing!

    2. Vicky says:

      I also want to become more flexible!!! It would be great if we could have a 1 or 2 or 3-month plan!

    3. JennyN says:

      Agreed! I would love a plan geared at becoming more flexible.

    4. Jenny says:

      Yep, yep! And a lot of us are students, so i don’t think I’m alone in saying we don’t have time to stretch after workouts either

  96. Ella says:

    Wonderful idea! 🙂 I think that a 3-month challenge would be great. It could start in december and end when the winter ends. And we, popsters could begin the spring with a new, beautiful, toned body.

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