How can I learn to do the splits, and how long will it take?

Question

I've never been much of a flexible person, so I'm going to need a lot of work. I want to know how to do the spits both ways (right leg in front, left leg in front, and legs spread apart)

Please tell me what stretches to do, and how long to hold them!

Any information, photographs, videos, or personal experiences would be MUCH appreciated!

Answer 1

I can't really say how long it will take but if you do your stretches everyday you will see results quicker. Heres some advice though:
-Make sure you are warmed up
-DO NOT bounce during stretches you could end up pulling or even tearing a muscle!
-When you are stretching breath in and out deeply because this will help you get farther into your stretch.

For your stretches firstly start with a pike stretch; sit on the floor with legs straight out in front of you with toes pointed lower your head and try to get your nose as close to your knees as you can. Hold for this for 30 seconds. Then, sit in a wide straddle (with your legs apart) and try to get your elbows on the floor, again hold this for 30 seconds, then reach your hands as far out as you can, and try to put your nose on the floor, hold for 30 seconds.

Next, place one of your legs in front, and lunge from your knee (your rear knee should be on the floor, and your front foot is far in front). Hold for 30 seconds and then sit back, straighten the front leg, and again lower your head and try to place your nose on your knees. You can then slide as far into the split as you are able but not beyond comfort. Repeat on the other side. Hold each position 30 seconds.

Keep practising this and don't give up you're not going to be able to do the splits overnight you just have to keep at it though! Good luck :-)

Answer 2

If you are stretching property and every day, only a week or few. Make sure you warm up BEFORE you do your splits; otherwise you risk injuring yourself, and will not do anything to help your flexibility. So, you probably want to stretch after class (never this intensely before). Also, you don't want to bounce, or go in the split and immediately scoot out of it. It will be uncomfortable, but try and stay there for a period of time (this should be about 30 seconds to a minute). Repeat with these 30 second to 1 minute intervals maybe 3-5 times on each side every day after class, and it will be just a matter of 1-3 weeks probably before you have your splits. (and remember to maintain them after you get them!) Best of luck!

Answer 3

Ok ive been doing dance for 3 years and i can do a split. But it takes a while and u have to practice it EVERY single day if u want fast great results!

The leg in front is the easiest! Just do some stretches, warm up and slide into your split as far as u can. Lengthining your back and shoulders down. BE VERY CAREFULL u HAVE to be warmed up, otherwise u can pull something and let me tell you it doesnt feel good.

Answer 4

Ease into your stretching. Go to the point where it is almost too easy for about 10 seconds. Ease further into the stretch only slightly for another 10-20 seconds. Then, go deeper for about 30 seconds. Ease out of the stretch very slowly.

You should only stretch after you've done some light cardio and have broken a slight sweat. That way your muscles are warmed up and ready to be like taffy!

(Think about a warm rubber band vs a cold one)

Whatever you do, you shouldn't feel pain in stretching and you shouldn't make sudden, extreme movements. The best thing for you to do is to talk to your doctor before beginning any exercise routine.

Answer 5

well... how close are you to doing a split already?

Exercises:

1. sit on the floor with one leg extended in front of you and the other bent behind you. while in this position lean your body forward slowly and gradually. hold 15 counts when your torso is as forward as you can go then recover. Do 2.

2. Straighten the back leg and bend the one forward. if it doesnt hurt, slowly extend the front leg as far as you can go. hold 15 counts. then do 1 again.

Itll take about a month if you arent very flexible and do it regularly.

I used to be a dancer and whenever i split again, i cant. after two days of doing that exercise, i usually get my split back :)

Answer 6

Well, for dance, we stretch with our legs spread out in a v-shape. You lean towards one leg, then the other, then in the middle and hold it for awhile. Then you do a couple of kicks (without bending your supporting leg) and stretches with one leg on the barre, then the other leg. I'd just stretch as often as you can, and when you try doing a split, hold it for as long as you can, you'll get there eventually.

good luck!

Answer 7

im very close to my split (about 5cm off the floor) and this is how:
1) do the frog stretch: sit on the floor straight back with your legs out like frogs legs but touching by your feet....the aim is to have your joint feet right up by your bum and your legs flat on the floor.
2)pike stretch: put both legs straight in front of you and first point your toes and put your head on your straight knees.....then flex your feet (put your toes and feet upwards...pointing at the ceiling) and put your head on your knees
3)straddle stretch: put your legs to either side and stretch either leg
4)sit next to a wall in straddle (facing the wall) and your aim is to be able to sit against to wall in straddle
5)lunge: one leg in front one behind! the front one is bent but make sure your knee DOES NOT go over your feet or it will not work...do this with both legs!
6)from the lunge slide into the front split and hold for 30secs (if you can...if your physically can't then do it for 10 and then gradually build up)
repeat all streatches and try again!!
do this routine twice a day....after a bath/shower is good because it warms up your muscles!!
it may take alot of work but you can do it!! perserverance is the key :o)
good luck :o)
try the forward split first its easier!
x x x x x x x

Answer 8

try sliding into a split from a standing postion. slowly slide your legs ( one front and one back ) down into a split. go until your maximum, and place your hands on the floor for support. then gently bounce yourself beyond your maximum and feel the stretch. but i suggest that you stretch each leg before you do this. hope it helps! it worked for a couple of my friends and i've seen them pull off a split within 2 months.

Answer 9

i suggest you just keep practicising keep aiming lower and lower until finally you're on the ground in a perfect split. box splits (legs spread apart) are harder to do so maybe try Yoga for that