Do the Splits Quickly
The ability to do the splits is the ultimate measure of flexibility and is sure to impress your friends! Whether you're doing it for gymnastics, ballet, karate, or just for fun, you can achieve the splits in just a few short weeks if you follow a daily stretching routine. See step one below to get started splitting!
Contents
Steps
Preparing for the Splits
- Warm up. It is very important that you are warmed up before you attempt to do the splits. This will help you to avoid injury and allow you to stretch deeper. It will also help you to get your splits quicker. You can warm up by jogging on the spot for 5 minutes, by doing some star-jumps, push-ups, sit-ups or by dancing crazily to your favorite song - anything that gets your body moving!
- As part of your warm up, you can then begin some gentle stretches such as touching your toes in straddle or pike, butterflies, lunges, or anything that will get you used to spreading out your legs.
- Set aside 15 minutes of your day. You'll never accomplish the splits if you only stretch for two minutes at a time, once or twice a week. You need to commit to a routine that involves at least 15 minutes of stretching, every day.
- Pencil these 15 minutes into your daily schedule and don't forget them, no matter what. If you're tight for time - multitask! Do your stretching exercises while watching TV, learning multiplication tables for school or waiting for the pizza delivery guy. It doesn't matter.
- Remember that the more you stretch, the faster you will achieve the splits. If you're really serious about achieving your splits as quickly as possible - whether it's for gymnastics, dance class or karate - consider stretching for 15 minutes every morning and 15 minutes every night. This will really speed up the process!
- Know your limits. When practicing for the splits, you should feel a good, intense stretch in your leg muscles, but you should never feel any pain.
- If you do feel any pain, you should stop what you're doing immediately, as pushing yourself too hard can cause serious muscle injuries.
- If you pull or damage your muscles in any way, these injuries may prevent you from ever achieving the splits!
Stretch, Stretch, Stretch!
- Do a v-stretch. Sit on the floor and spread your legs out in a big v-shape. If it helps, place your feet against a wall in order to get a deeper stretch.
- Keeping your back straight, lean to the right and grab your right foot with both hands. Hold the stretch for 30 to 60 seconds, then repeat with the left leg.
- Next, stretch your arms straight out in front of you, as far as you can. Try to get your chest to touch the floor. Hold this stretch for 30 to 60 seconds.
- Touch your toes while sitting down. Sit on your bum with your legs stretched out in front of you, feet together, and reach for your toes.
- If you can't quite reach your toes, grab your ankles instead. If you can touch your toes easily, reach around the soles of your feet.
- Remember to keep your back straight.
- Hold this stretch for 30 to 60 seconds.
- Touch your toes while standing up. Do the exact same as last time but standing up! Standing with your feet together and your legs straight, lean down and try to touch your toes.
- Remember not to bend your knees, and try to keep most of your body weight on the balls of your feet, rather than the heels. Hold the stretch for 30 to 60 seconds.
- If you're really flexible, try to put the palms of your hands flat on the floor.
- Do the butterfly stretch. Sit on the floor and bend your knees until the soles of your feet are touching. Push your knees towards the floor, using your elbows if necessary. Hold for 30 to 60 seconds.
- Keep your back straight as you stretch and try to pull your heels as close towards your body as possible.
- For a more intense stretch, try leaning over and placing your hands on the ground, as far in front of your legs as you an manage.
- Do kneeling stretches. Kneel down onto your knees and extend one leg out in front of you, making sure that it's completely straight.
- Place a hand on either side of your extended leg and lean down into the stretch. Hold for 30 to 60 seconds, then repeat on the other side.
- For a more intense stretch, place your extended leg on a raised surface, such as a pillow or mat.
- Practice the splits. One of the best ways to stretch for the splits is to actually practice the splits! Practice doing a right split, a Do the Left Leg Splits and a center split, or just choose one.
- Practice doing each type of splits slowly, gently easing your legs as far down as possible. When you've reached your limit, try to hold that position for 30 seconds. Then give yourself a break before trying again. Attempt to push yourself a little further down each time.
- A couple of things you can do to get further down into your splits include asking a friend or family member to push down on your shoulders or legs while your stretch -- just make sure they will stop immediately when you ask!
- You can also wear socks while you stretch (rather than stretching barefoot or in shoes), as this will help your feet to slide easier, especially on wooden or linoleum covered floors.
Tips
- Try different stretches.
- Wear proper clothing - Stretchy, comfy clothes and socks preferably!
- Don't say "I can't" just because it physically changes your brain. Say, "I can't do it yet."
- Keep up practice. If not, you may lose flexibility.
- You can always slot in extra practice whenever you have the time, as it will benefit you greatly.
- Don't push yourself too far, remember, if it hurts, give yourself a break.
- If it hurts a little, stay in that position for around 30 seconds while concentrating on something else.
- Remember not to push too hard. Just go with your body and when it is ready you will be able to do the splits.
- Try it on a softer surface first, such as a bed.
- Don't try to push yourself to do the the splits- just wait until your body is ready.
- When you do the splits, you need to be flexible and practice. It may even take three months or more.
Warnings
- Don't just rush into the splits, you could really injure yourself!
- You may get muscular pain the day after but if you work through that, then it will be easier for you to stretch. Unless you are in extreme pain, don't then.
- If you force yourself down into splits, you could cause yourself severe injury.
Related Articles
- Do a Back Walkover Into a Split
- Do The Box (Front) Splits
- Lead a Six Person Gymnastic Pyramid
- Do Forward Splits
