Yoga for the Splits Print this out and practice these poses everyday to gain flexibility for the splits. Start by holding each pose for 30 seconds on each side. Work your way up to 1-3 minutes as your muscles start to open up. When you’re ready to try the splits use a block or pillow under your front leg for support until you feel ready to go without. Need more help? Check out my favorite stretching videos.
Core Interval Workout Using Sofa - I like the look of these workouts as it doesn't require me to have any specialist equipment. Looks great for beginners. I think alternating between this and the other one they would be great for a first week of exercise.