How do you do the splits ?

Question

Im a girl aged 12 ok and i love dance / gymnastics the only thing i cant do is the splits and i dont know how to do them can someone tell me ? oh and when i try to do them why does it really hurt ? lol oh and how long will it take for me to do them without it hurting ?

oh and when i try why does my back leg always bent and my front one straighter

Answer 1

start with leg stretches, if you do dancing/gymnastics your teacher should be able to show u which ones to do to improve the muscle tone and flexibility in your legs
stand with your legs shoulder width apart and gradually try to do the splits, try and remember the point u get to where it hurts/cant do any more, then practice everynight along with your stretches and you should gradually see an improvement, and be able to go down further into the splits!
hope this helps! im 19 and ive been doing dancing since i was 11, i learnt to do the splits at about 14 so dont worry about it! just dont go pushing yourself too hard, the aim is to improve your flexibilty gradually and safely, that way you get the best results!
give it a couple of weeks and you should be alot closer to being able to do the splits!

the other question you just asked...do the same as what i said above but stand differently, if your trying to do the splits with your legs in front and 1 at back, the easiest way is to learn to do them with your legs at the side, like i said above, then you will be able to do them with your legs in front and one at back!

learning to do the splits with your legs at the side of you is far easier, once you've managed to get to the point that you can do them you will find you'll be able to do the splits anyway you can lol!
good luck!

Answer 2

There are a lot of good answers here, they're all different, but all true. There's TONS of tips & tricks to get into your splits.

stretch- that's the key.
be sure to stretch when your muscles are warm. either after light cardio exercising or after a warm bath.

a good stretch to help with your splits is kind of like a reverse jazz split. bend your front leg @ a 45 degree angle & keep your back leg stright & keep your back tall & stright. Hold for 30+ seconds than switch your legs.

There's so many more good stretches ask your dance teacher I'm sure they will can explain more to you.

As for middle splits my favorite stretch is a wall stretch.
face an open long wall, open your legs push your body as close as you can to the wall, your legs will open wider the closer you get hold it when you've reached your max. hold for 60sec. pull back shake out your legs & go again & see if you can get a little closer.

again this is one out of many.
I could go on & on with more stretches,.

Most of all it takes dedicate, & it won't come over night. You need to strech daily.

Good Luck!!

Answer 3

Get some Ben Gay and as often as your able lay on the floor and scoot your butt up against a wall
Stretch good before doing this you dont wanna hurt yourself
Put Ben Gay on the inside of your thighs and pull GENTLY
down slowly slowly
Eventually you will be able to do the splits w/minimal soreness
thanks to the ol Ben Gay
Its VERY important that your consistant Better faster results
Good luck
Lemmie know how long it took

Answer 4

well you stretch a lot. you do any st each were you fell a st each in your legs then hold it for 10 sec. and then work you way up to as long as you want. st each in the morning and the evening. some people say they are most flexible after a hot bath.
now when your in a lunge put your hands to the ground and slide as far as you can. dint be discouraged it will take work. hold your split for about 10 sec. or more. remember NEVER bounce in the splits or in a st reach you are tearing your muscles.

it will hurt. cuz your steching you legs and all that jazz. depending if you get them completly flat it might hurt or not?

Answer 5

Hi!
Here are some tips for getting your splits.
A.) Hold the stretch for 11/2 min.
B.) Take a bath before you stretch or warm up your mucles by doing squats and jogging in place.
C.) I have a few really good stretches to try, I have some pics, but I would have to send them through email.
D.) Stretch EVERY day even if its only for 5 min. it helps!
E.) Ask your mom, friend, etc. to push your leg to your face while you lay on your back on the ground with your base leg on the ground and your arms to your side.
For pics Email me at [e-mail]
It took me around 8 weeks stretching 5 times a week. you can do it!!!!
Good Luck!
-jessica

Answer 6

Very carefully
you need to do lots of stretching
DON'T even try to do them fully without proper teaching or practice you can do yourself a long lasting injury
go to a reputable dance class & learn to do then properly
I am a professional dancer & have seen amateurs get really hurt trying
If you stretch & get a good teacher it wont take long to learn

Answer 7

It really hurts because you're etiher doing it wrong, or your going too far than your muscles are used to. There is a proper way to do them, so see an expert gymnastics/dance teacher. Once you know how to do them, practice once a day for a minute.

Answer 8

you need to do stretches evry day and also go down into the splits and hold for 30seconds them relax and do it again for another 3osecs you will find that evrytime you do it you will go further dont push yourself to hard and never baunce while in the splits unless you can do the splits its not that hard trust me ive been practasing for 4 mothes and now i can do side and box splits good luck dont do youself anyharm lol and dance like no 1 watching

Answer 9

Keep stretching every day and practise. It wont come straight away. You need to build up the muscles other wise you may pull a muscle and this is very pain full.

Answer 10

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