Split is an impressive flexibility that is useful for a variety of activities, including ballet, martial arts and yoga. Typically, splits require intense practice and stretching that lasts for weeks or even months, so if you intend to do it in a week or less, a fairly good level of flexibility may be required. Ready to start?
Step
Method 1 of 3: Stretching
Step 1. Perform a "'V-stretch'" (a V-shape stretch)
This stretch targets the hamstrings, lower back and calves (but only if you can reach your toes). To do a "V-stretch":
- Sit on the floor and spread your legs in a wide V shape. Place your feet against the wall if this helps achieve a further stretch.
- With your back as straight as possible, tilt your body to the right and try to touch your right toes with your hands. Don't worry if you can't -- just try as far as you can. Hold this stretch for 30 to 60 seconds, then repeat on the left leg.
- Next, stretch your arms straight out in front of you, as far as possible. Try touching your chest to the floor. Hold this stretch position for 30 to 60 seconds.
Step 2. Touch the toes
Touching your toes -- while sitting and standing -- helps stretch your hamstrings and lower back.
- To stretch while sitting, sit with your legs together and your toes pointing up. Bend forward and try to touch your toes. If you can't, try to reach your heels, and if it's too easy to touch your toes, try clasping the soles of your feet with both hands. Hold this stretch for 30 to 60 seconds.
- To stretch while standing, stand with your feet together, then bend down and try to touch your toes. Don't bend your knees and try to put most of your weight on the "ball" of your foot instead of on your heels. If you are really flexible, try placing your palms on the floor. Hold the stretch for 30 to 60 seconds.
Step 3. Do the butterfly stretch
The butterfly stretch targets the groin and inner thighs, so this stretch is especially important for splits.
- Sit on the floor and bend your knees until they are pointing outwards and both feet are pressed together. Try to press your knees as close to the floor as possible (using your elbows if necessary), keeping your heels as close to your groin as possible.
- Sit up straight with your back as straight as possible. Hold this stretch for 30 to 60 seconds. For a more intense stretch, place your palms on the floor in front of your toes, then try to stretch forward as far as possible.
Step 4. Perform the "lunge" stretch
The "crashing" stretch helps loosen the hips, which is necessary for a good split.
- Start a "crash" position by stepping forward with your right leg and bending both knees until your right thigh is parallel to the floor and your left shin is touching the floor.
- Place your hands on your hips and keep your back straight. Gradually shift your weight forward until you feel a stretch around your hips and top of your thighs. Hold this position for 30 to 60 seconds, then repeat on the other leg.
Step 5. Stretch the front and back thigh muscles
The quads and hamstrings are the two most important muscles involved in splits, so it's important to flex them both. Here are two of the most effective stretches for these two muscles:
- To stretch your quadriceps, kneel in a "crash" position, using pillows to support your back knee if necessary. Keeping your back straight, extend your arms behind you and reach your feet on your back legs and pull them toward your hips until you feel a stretch in the quadriceps muscles. Hold for 30 to 60 seconds, then repeat on the other leg.
- To stretch your hamstrings, lie down with your back on the floor and your legs propped up against a perpendicular wall. With your lower back on the floor, extend your arms toward your toes until you feel a stretch (but no pain). Hold for 30 seconds.
Method 2 of 3: Practice Splits Safely and Effectively
Step 1. Warm up before stretching
It is mandatory to warm up properly before stretching or trying to split.
- Warming up helps prevent pulled muscles (which can temporarily keep you from moving) and also helps get further stretches out.
- You can warm up any way you like, as long as it gets blood circulating throughout your body -- try jumping kicks, running around the neighborhood, or dancing to your favorite song vigorously, for 5 to 10 minutes.
Step 2. Do the exercise for 15 minutes, twice a day
If you want to do your splits in a week or less, you'll need to commit to a regular stretching routine.
- You should train twice a day, always, for about 15 minutes at a time. If you can get a third 15 minute session (without pushing yourself) then even better.
- Try doing other tasks while stretching to make time pass quickly. Listen to music, do it while watching TV, or while studying a school lesson -- like spelling or math tables.
Step 3. Ask a friend for help
Doing any job is easier when you have friends who help and encourage you to do better.
- A friend can help stretch and do further splits by pushing your shoulders or legs down when you're in the right position. Make sure that they'll stop as soon as you ask them -- you need to be able to trust them completely!
- You can also try competing to see who gets to do the splits first -- it's a strong motivation to try harder at stretching.
Step 4. Wear the right clothes
Wearing the right clothes will help you feel comfortable and supple while you stretch, and will also help prevent the clothes from tearing when you do the splits.
- Wear comfortable workout clothes, that are loose and loose, or easy to pull up and stretchy (so they move with your body). Martial clothing is also okay.
- It's recommended to wear socks while you're doing your splits, as your feet will stick out to the floor more easily, which will help extend the stretch further.
Step 5. Know your limits
Doing splits in a week or so is quite a tough job, so it's important not to push yourself too hard to achieve it -- your safety is more important.
- As you train, you should feel a good, intense stretch in your muscles, but don't feel any pain. If you're in pain, it's a sign that you're pushing yourself too hard.
- Overexerting yourself can result in muscle strain and other injuries, preventing you from doing the splits as soon as possible (if you can).
- Remember that it's better to take it slow and do the splits safely, than to rush and hurt yourself.
Method 3 of 3: Enter the Split Stage
Step 1. Position yourself to begin with
Each time you finish your stretching session, you should spend some time practicing your splits. First, position the body to begin with:
- If you're doing a right or left split, kneel on the floor and extend your legs forward, with your weight on your heels. Keep your knees back but bent so that your shins are resting on the floor.
- If you're doing the center split, stand straight and extend your legs in a stance with legs wide, with feet and knees facing up.
Step 2. Lower the body slowly
When you're ready, start slowly and carefully lower yourself into your preferred split position.
- Use your hands to support the weight as you lower your body. If you're doing a right or left split, place your hands on the floor or on the sides of your front leg.
- If you're doing the center split, place your hands on the floor directly in front, less than shoulder width apart.
- With your weight almost entirely on your hands, extend your legs further apart with your feet extended along the floor. Continue until both legs form a 180-degree angle. Congratulations, you're doing the splits!
Step 3. Relax the muscles
If you're having trouble doing this, take deep breaths and try to relax all the muscles.
- The results showed that relaxation techniques greatly affect a person's level of flexibility, especially when these techniques are incorporated into regular stretching activities.
- Also, releasing tension in your muscles can reduce your chances of injuring yourself when you stretch.
Step 4. Hold the splits for 30 seconds
Once you have completed the split position, try to hold it for 30 seconds. It should feel like a firm stretch, but not to the point of being painful. If holding the stretch is painful, stop immediately and move on to the stretch over the next few days until you can hold the split without pain.
Step 5. Try to be able to over-split
Maybe you're just so happy with your splits and aren't in the mood to go any further. However, if you want to continue, it's fine to do an "over-split" -- where the leg is stretched out more than a 180-degree angle.
- This is a very extreme stretch so make sure you don't push yourself too hard. You should be 100% comfortable with a regular split before attempting an over-split.
- You can practice over-splits by placing a pillow under your front leg (or under both feet if you're doing a mid-split) once you're in the split position. Over time, you can gradually add pillows to increase the stretch.
Suggestions
- Stretch after a warm shower, as the muscles relax more from the heat.
- Muscles need to be stretched for 90 seconds before being stretched. So maintain the stretching position for at least those tens of seconds.
- Even after successful splits, keep stretching. Stretching keeps your body in shape!
- Don't despair, even if you can't do it in one week.
- Record yourself doing the splits, and replay the footage and see how you progress!
- Don't push yourself too hard. You certainly don't want to pull a muscle out!
- Learn? Do a split with a pillow, towel, etc., under the body to form a basic split position!
- Do stretches every morning and evening. Stretching a friend is much more fun than stretching yourself.
- Do not stretch cold muscles.
- Stretch for all the splits so you can master them all at the same time.
- If you want to get it right in less than a week, keep stretching all day long.
- Make sure your muscles are flexible! The flexible muscles help achieve the butterfly stretch, which aids the split.
Warning
- Don't just do splits. Make sure you warm up beforehand
- Don't spend more than 10 minutes warming up - any more is counterproductive.
- Make sure that you are accompanied by someone ALL the time to do the splits.
