Exercises to help to achieve being able to do the splits??

Question

Right, I'm trying to get more flexible in the legs and groin area so I can achieve higher kicks... My instructor said to work toward being able to do the splits... what sort of stretches and exercises should I do to stretch the areas... or is there anything else I should be doing?? how long does it take to do the splits if you have little flexibilty in the groin?? Idealy I want to be able to stand on one leg and be able to swing the other leg up to my head and grab my ankle... any helpful hints would be much appreciated :)

sorry its for martial arts, but I thought dancers would be the best people to ask regarding splits...

Answer 1

Hi Channille,

There are some great stretches you can do which will help you to learn the splits. Currently, I take classes that help people to be able to learn their splits with a series of exercises. All stretches are designed to work in a sequence, so you concentrate on all areas including the hamstrings, hip flexors and upper thighs. Practicing for 45 minutes per day, can guarantee success in as little as 30-60 days!
My online classes are free. Contact me at :
[e-mail]

Christie

Answer 2

My only issue with martial arts and even in certain forms of dance such as ballet in the vaganova technique, you often don't get a proper warm-up for these muscles that you are trying to stretch. Being properly warmed-up for a stretch is the best way to get into one without injury. lube up that area with excersizes like squats one thing that I do(I'm a dancer) is placing my feet so that they are wider than your shoulders.(second position if you know the term) Turn your body to the right lining up your shoulders and hips(paralel fourth position) squat so that your left knee is headed straight for the floor and continue til your shin is paralel to the floor and come up. Do eight repititions. Turn back to the center and do the same (grand plie) and turn to the left and the same. And then come back to the center. Don't rest inbetween and your next set is 4 reps, then 2 reps, then 1(switch, bend, switch, bend) You should be warm then. Now the next part of this is actually relaxing in the stretch. Allow your legs to slide out toward your split position. At some point it will feel too tight or uncomfortable to go further. Wait there and breathe. Eventually you will notice that some of your deeper muscles are contracted. Relax them and then you will be able to go lower. For some people it helps them to flex some of the mucsles in their legs and then relax them and go down. You have to do what feels right for your body. This method should help whether you are going for the side(second position) or forward(first position) splits. It will take some time and you may have the type of body that means you have to be warm in order to do the splits instead of those people who can do the splits in a snowstorm. Bodies are different so it's ok.

Answer 3

You need to be streching every day. Whatever types of stretching you decide to do, just do them multiple times a day. When I was a kid my dance teacher told me "If you want your splits then sit in them every time a commercial is on TV and stay there stretching thru the entire commercial. Next commercial--other leg in front" You get the picture. Just think how muchTV we watch and then realize that if you do your stretches during every commercial then your muscles are getting stretched out quite a bit each day.
I took that advice as a young dancer and I had both my splits in under 3 months. And I am not naturally flexible. It took hard work for me to get them.
Now as a dance teacher I give my students the same advice.

Answer 4

Is your goal a yoga pose? If you lay on the floor near a wall, put your butt right up against the wall extend your legs up on the wall then try to do the splits. The gravity will pull your legs down, it will feel -ouch! But after practicing this for a few days you will notice your flexibility and your legs will be closer to the bottom of the wall. It 's an old cheerleading trick.

Answer 5

If you really cannot do split: sit on the floor with your legs close together and use your hand to try reaching and touching your toes and I think your thighs will hurt. If it hurts, it means that your muscles are working. Do that everyday for a minute and I think you are able to split.

If not, lie down and try to put one of the legs to your head with your knees straight. Of course, practice makes perfect so you you that everyday too.

If you want to split standing, the best thing to do is to place one of your legs onto a wall and try to push yourself to the wall till you are parallel to the wall.

These are what I do during dance practices. Hope you are able to achieve your goal.

Answer 6

I'm not sure.My best freind is a cheerleader and she can do that.I keep asking her and she just says "I just do it."
So, I don't know.Sorry!