How To Do the Splits
Some people are just more naturally flexible than others. I believe that ANYONE who really works at it can learn to do the splits. However, before you try to get into a split, be sure you have stretched your legs.
Try a pike stretch 1st; sit on the floor on a pike, legs straight, toes pointed, and try and get your nose as close to your knees as you can. Hold for 30 seconds. Next, flex your feet, keeping the nose as far down as possible. After you have done this, sit in a wide straddle, and attempt to get your elbows on the floor. Hold 30 seconds, then reach your hands as far out as possible, attempting to put your nose on the floor. Again, hold 30 seconds.
Next, place either leg in front, and lunge from your knee; your rear knee is on the floor, your front foot is far in front. Hold 30 seconds, then sit back, straighten the front leg, and try to place your nose on your knees. Then slide as far into the split as you are able. Repeat on the other side. Hold each position 30 seconds.
NEVER bounce while stretching or push yourself past the point of pain. Slow and steady does it.
Many people feel that the body is more flexible after a warm bath, so you may want to try these drills after a warm bath. I advise doing this 2 times daily, morning and evening. If you keep at it, you should see a lot of improvement in your flexibility.
The above information is used with the permission of Lee, a host of the Gymnastics Forum. Please note: advice given in this article is opinion and may not be the best advice for *you*. Always consult a gymnastics professional in your area, with your parents permission*
How to Do a Split
Have you ever seen a graceful ballet dancer or maybe a die-hard gymnast and say to yourself, “I can’t do that!” Or, have you taken a dance or gymnastics class or maybe even cheerleading or taekwondo and been required to know how to do a split even though you are not very flexible? No worries my friend, follow this guide and with a little patience, you too may be able to do a split.
Steps
Warm up and stretch. Not doing so will cause injury. Here are some stretches you can try:
Lie on the floor and put your legs up on as high as you can on a straight wall with your lower back still on the floor. Try to reach the wall with your hands as far as you can go without excessive strain or pain.
* Do lunges (similar to a squat with one leg while the other leg extends straight behind you, and swap the legs to the other posture repeatedly do not do to hard)
* Half split one leg and stretch forward and the other back
* Leg rotations and levies
* Jog in place for a few minutes to warm up leg muscles
Stretch yourself. Do lunges, butterflies, touch your toes etc. Make sure your legs are stretched and so is your back. Sit with your legs apart on the floor and put your head down. Then try to put it on your left/right leg. This may be difficult.
Go into position. This will be with your preferred leg forward. Your front knee should be straight and your back knee bent so the shin on that leg is resting on the ground.
After you have warmed up for at least 5 minutes, get into the split or straddle position and go down as far as you can-without any major pain or discomfort. Slowly lower yourself down as far as you can go. Don’t over do it. This means if you can only go down to be a foot off the ground while feeling a decent stretch, don’t go any further.
Stay in that position for about 30 seconds then get up stretch and repeat, not too many times or you could cause an injury. Only do it until you feel like you can’t anymore or you are going to hurt yourself.
Make sure when you are done to repeat your warm up stretches and loosen your muscles. This is an absolute must!
Do not go over your limits and go down too far; this can make you feel major pain and you could pull a muscle. This is a process that happens over time and you will get better at it as you do this every day.
Over split- take a pillow and place it in front of you. Go into your split and put your front heel on the pillow. Hold this for as long as you can. However, don’t attempt this until you have your split or are very close to having it.
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