The ability to do splits is the ultimate measure of flexibility and can certainly impress your friends! Whether you're doing gymnastics, ballet, karate, or just having fun, you can do the splits in just a few weeks as long as you stretch every day on a regular basis. Read the first step below to start doing splits!
Step
Method 1 of 2: Preparing to Split
Step 1. Warm up
You should warm up first before you try to do the splits. This warm-up will keep you from getting injured and help you stretch better. You can warm up by running in place for 5 minutes, star-jumping a few times, dancing to your heart's content to your favorite song-or just do anything that gets your body moving!
Step 2. Set aside 15 minutes each day
You won't be able to do splits if you only practice stretching for 2 minutes, once or twice a week. You must commit to a routine by setting aside at least 15 minutes for stretching, every day.
- Keep these 15 minutes in your daily schedule and don't forget them, for no reason. If your time is tight-do it together! Do some stretching exercises while watching television, memorizing multiplication lists or waiting for someone to deliver pizza.
- Remember that the more you stretch, the faster you will be able to do the splits. If you really want to be able to do the splits right away-whether for gymnastics, dance class or karate-we recommend stretching for 15 minutes every morning and 15 minutes every night. This method will make the process very fast!
Step 3. Recognize your limitations
When you do the splits, you should be able to feel a deep, pleasant stretch in your leg muscles, but you should never feel pain from practicing these stretches.
- If you feel any pain, you should stop doing this exercise immediately, as you can seriously injure your muscles if you push yourself too hard.
- If any of your muscles are pulled or broken, this injury might mean you'll never be able to do the splits!
Method 2 of 2: Stretch, Stretch, Stretch
Step 1. Do the V pose stretch
Sit on the floor with your legs apart in a wide V. If it helps, place the soles of your feet against the wall for a deeper stretch.
- Keeping your back straight, lie to your right holding your right leg with both hands. Hold this position for 30 to 60 seconds, then repeat with your left leg.
- Next, straighten your arms in front of you as far as you can. Try to get your chest to touch the floor. Stay in this position for 30 to 60 seconds.
Step 2. Touch your toes while sitting
Sit with your legs stretched out in front of you, bring your feet together, then try to touch your toes.
- If you can't touch your toes yet, just grab your ankles. If you can touch your toes easily, try grasping the soles of your feet.
- Keep your back straight.
- Stay in this position for 30 to 60 seconds.
Step 3. Touch your toes while standing
Perform this stretch in exactly the same way as the previous movement but this time you're doing it standing up! Stand with your feet together and straighten, point your body down and try to touch your toes.
- Try not to bend your knees, and try to support your weight using the balls of your feet, not your heels. Stay in this position for 30 to 60 seconds.
- Once you're very flexible, try touching the floor with your palms.
Step 4. Stretch by doing butterfly pose
Sit on the floor bending your knees so that the soles of your feet are touching each other. Press your knees toward the floor, using your elbows if necessary. Stay in this position for 30 to 60 seconds.
- Keep your back straight as you do this stretch and try to pull your heels as close to your body as possible.
- For a better stretch, try lying down lower with your palms on the floor, as far in front of your feet as possible.
Step 5. Do the kneeling stretch
Kneel on the floor and straighten one leg in front of you, making sure that your front leg is completely straight.
- Place the palms of each of your hands next to the straightened leg and bring your body toward the stretched leg. Hold this position for 30 to 60 seconds, then repeat this stretch for the other leg.
- To make this stretch even better, raise your straightened leg onto a higher surface, such as a pillow or mat.
Step 6. Practice the splits
One of the best ways to practice stretching for splits is to actually do the splits! Practice doing the right splits, front and back splits, or side splits, or just pick one.
- Do each split slowly, slowly sliding your legs further apart. Once you've reached your limit, try to stay in this position for 30 seconds. Take a break before you try again. Try to lower your body a little at a time each time you do the splits.
- There's a way that can help you get further down during your splits by asking a friend or family member to press your shoulders or legs down as you train-but make sure they stop right away if you ask!
- You can also wear socks while stretching (better than stretching barefoot or wearing shoes), as this will make it easier for you to move your feet, especially if the floor is wooden or lined with linolium.
Tips
- Never push yourself. Practice according to your body condition and if your body is ready, you can definitely do the splits.
- Keep practicing! Remember, practice makes perfect!
- Wear appropriate clothes for training-preferably if the material is stretchy and comfortable, and wear socks!
- Do not immediately do a difficult pose, remember, if it hurts, you must rest first.
- You can do more exercises if you have free time, because it will be more useful for you!
- Keep practicing regularly! Otherwise, you will lose flexibility!
Warning
- Don't rush into splits, you could really hurt yourself!
- You may have muscle soreness the next day but if you keep practicing it will make it easier for you to do the next stretch. Unless you're in excruciating pain, don't practice just yet.
- If you force yourself to do the splits right away, you could seriously injure yourself.
