How do you do the splits?

Question

How do you do the splits?

Answer 1

stretch your legs everyday

sit on the ground, make your legs into a V, lean forward and touch your toes[right hand on right leg, left hand on left leg]

another strecth is to make you legs into a V against the wall as you lay [sorry if that doesn't make sense its hard to explain]

learn to touch your toes

and ballet helps alot!

hope i helped:]

Answer 2

strech streach streach streach streach streach streach streach streach streach streach streach streach streach streach streach streach streach streach. then evertually u will be able to just do them if u r semi flexible u will probably get them pretty soon. i went to cheer practice every day for a week and buy the next week i could completley do the splits just from streaching everyday

Answer 3

Try having a light cardio for 4-5 minutes such as jogging/running. Then go into light, easy stretches such as touching your toes (or going as close as you can) ten times while breathing deeply. Then separate your legs a little take a deep breath, touch the floor (or as close as you can get without ANY pain), then exhale. Repeat five times. Then sit on the floor with legs together and touch your toes once more doing the breathing technique aforementioned. Repeat five times. Then separate your legs and reach for you left leg, the the the floor in front of you then your other leg.

After warming up your legs, begin kneeling lunges. Go as far as you can, stop, take a deep breath and then slow flex and unflex the muscle. Then do a reverse lunge (as performed in video I'll link you to). Then repeat your kneeling lunges. This should last around five minutes. Then put your back foot against a couch or chair (know as Lunge with back leg against a wall/box on the site I'm going to link you to). Repeat three times resting between each one. Now go into your split as far as you can without pain (you should just feel tension and/or slight pain or slight discomfort). Then pull up, relax for thirty seconds, stand up and shake your legs, and then repeat your lunges for around a minute, do your split and hold for thirty seconds once more. Then repeat everything with your other leg.

For side splits. You should do frog stretches butterflies, and then v-sit stretches mentioned in the warm-up. Then do side ways lunges and then push up, with hips square and knees pointed to the ceiling, against a wall. Then hold for one minute. Repeat this three times. Then go into a straddle split as you would normally and hold for thirty seconds.

Cool down. Just use the stretches from your warm-up but backwards slowly, and carefully. This transitions your body from exercising mode and reduces chance of injury.

Helpful Links:

http://www.body-fizzeek.co.uk/splits.htm

http://youtube.com/watch?v=pVq9nL_tLbo

http://youtube.com/watch?v=mrqy_un2xqs

P.S.: You may feel numbness during stretching which is GOOD it means your doing the exercises properly. Also, the next morning you may have slight soreness. This is because your body isn't used to stretch but eventually it will. If this happens don't stretch to intensely. But do stretch. Just do your warm-up and cool-down (the first paragraph is warm up, second is front splits, third is side splits, and fourth is cool down). If you continue to feel discomfort after exercising it means your doing it wrong, too fast/to hard for your body, or your warm-up/cool-down isn't long enough. Just relax for a day, and then start anew with a longer warm-up, less intense stretching, and a longer cool down. Also, be very careful when training your straddle splits. They use a lot of muscles and you can easily damage yourself. Do your side splits stretches first and then begin slow, easy straddle stretches.

Answer 4

practice stretching daily, also start practicing yoga.

Answer 5

stretch out your hamstrings and practice them daily

Answer 6

Just keep trying. Use a few books & Stack them up go down & take down a book everytime you try

Answer 7

Instructional video:

http://www.youtube.com/watch?v=4CucEQv0E...

Answer 8

first start strechting then see how far your leg goes up then after a week make sure you start getting higher then after that start to pretend like your doing the spits then just do it with one leg and bend the other then do the same to the other leg i think the side splits are easiest hope this works when you feel comfortable about doing your one leg split try both dont hurt yourself and do go to far down only start going lower when it doesnt huirt that much :)

Answer 9

hey. just strech it everyday and keep on pushin ur self until u cant go any lower. hope i helped. bye

*it doesnt take long at all to get it.