What are some things I could do to get my splits for dance tryouts in march?

Question

i need my splits...all three...left right and middle
can someone please help me!

Answer 1

Start by doing some hamstring exercises. Even just go for a run or a fast walk, something to get your hamstrings warm so they will have some flexibility to start with.

Stand close to a wall with your back to the wall.
Bend over and put your hands on the floor. (This is like a yoga pose.) Keep your knees straight.

*** If you can't touch the floor with your knees straight, you are probably not going to be able to do the splits in two months. ***

Lift one of your feet up onto the wall -- you will have to have the top of your foot on the wall.
Start to slide your foot up the wall while making sure to keep your hands on the floor and think about not curving your upper back, but pointing your butt straight up at the ceiling.
You are now in a split and you should stay there for a long time. Don't push really hard -- you will tear something! Just stay there until it starts to relax -- then push a little more.

To be clear about this: You should have one foot on the floor with your hands on the floor on either side of the foot. You are looking at the wall with your whole upper body upside down. The other leg is angled up towards the wall with your foot up on the wall, about the height where your head would normally be.

Try really hard to keep your hips "Square" -- you shouldn't feel like your body is angling off to the side, but that your whole body is still in a line with the wall. Remember to lean from your hips, not pull your head toward your leg.

Good luck!

PS: You'd learn all this and more in a good yoga class.

Answer 2

Stretching is key to be limber enough for the splits. You need to practice every day. A bar (like in a dance studio) is helpful, or, you can just use the floor. Your hamstring muscles will be most effected, so remember to stretch forward and to the sides as well. It is important that you warm up slowly, you don't want to pull your muscle, then be set back. Practice makes perfect!

Answer 3

For middle splits, sit on the floor and cross your legs. Then uncross your feet, but keep you knees bent the way it was. Put your feet together and reach for the floor. Once you find that easy, start moving your feet in towards your body and bending down more. Something else you can do is sit in a straddle as far as you can go and reach to the left as low as yo ucan and count to thirty, then reach to the right and count 30, then reach into the middle and go as low as you can and count to thirty. Do this everyday and you should have your splits soon!

Answer 4

if u are trying to get your middle splits the best way to do it without hurting your knees is to spread your legs apart and push your legs agianst a wall and also spred your legs and juust go as far as you can on your splits and hold them there.

for your right and left leg splits the best way to do it is to strech your legs out and then go down as far as you can and hold it for about 5 minutes you should do this once or twice a day i used to do it right before bed and right when I woke up but don't push it to much because it cause your legs not be as flexible as they were before you did it make sure to strech your legs before and after

make sure to keep doing this or elseyou will loose your splits
good luck and best wishes

Answer 5

well i used to put my butt to the bottom of a wall (resting my back on the floor) and rest my legs against the wall. split them apart as far as you can. stay there for 15-20 mins. your legs will slowly slide apart. do this everyday. and this is for the middle splits.

Answer 6

STRETCH!!!! That's really all you can do is practice. What really helped me get the middle splits was kickline.