Stretches that will help me learn how to do the splits.?

Question

I'm trying to learn how to do the splits so far i just usually stretch out my legs and scoot my butt to the wall and try to spread my legs does anyone know any other stretches???

Answer 1

side split stretches:
1st stretch:take a thick book and put it down on the ground then put one of your feet on it and go down into the splits position as far as u can and hold it there for like 2 minutes and switch legs.then do it without the book.
2nd stretch:put one leg straight in front and the other leg fully bended and try to touch your foot that is straight and hold it for like 1 min then switch legs.
3rd stretch do the splits as far as u can down and hold it for 1 or 2 mins and switch legs.
4th stretch:if u can do the splits then hold your front foot for 30sec-1min then sit straight and bend your back and extend your arms backwards and do it with the other leg.

middle splits:
stretch:do it as far down as u can and hold it there for 1 or 2min and rest for a few minutes and do it again.

and also yoga would help

Answer 2

It depends what kind of stretch you're doing. If you doing center than doing lateral lunge (stand and lean to one side, stretching your inner thigh muscle. make sure your knee doesn't go over your toe) is a good way to stretch. If you are doing You left or right splits, you can do quad stretch (a lot of people know that as the flamingo stretch too), or act like you were going to go into your splits but keep the front leg bent so you can stretch out you quads and then shift your weight back, so you front leg is straight and you back leg is bent and lean forward. Other than that just doing the normal splits and holding it there for a while each day should help. Make sure you're warmed up, your legs are turned out, and you never force you knee a different direction than your toe.

Answer 3

Try putting a knee on the ground with your shin against the wall, and your other foot is out in front of you with your other knee bent (sort of kneeling). Try to push your hips to the floor.

Another one - for your staddle split : lie on your stomach and put your feet together with your knees bent so your legs make a <> shape. Try to push your feet and hips onto the ground ( called a frog press ).

Answer 4

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Answer 5

all you have to do is sit with your legs apart and touch your toes with your palm. Every day spread your legs farther. That should help.

Answer 6

the butterfly