what's the best way to be able to do the splits, FAST?

Question

this one is for dancers and the like.
what do i need to do to be able to do a split in less than 2 weeks? i'm close.

Answer 1

I realize that as a man and one who started to do the spits in my late 20’s and as someone who is above averagely muscular always seems to cause a lot of surprise when I do the front splits. (I can’t do the straddle splits yet but I’m about 8” from the ground at this point.) The reason that I bring this up is that I think anyone can do the splits, even the least likely candidates like me, and this is how.

Warm up with some cardiovascular exercise. I usually do the elliptical machine. Once warm the following stretches work really well.

Sit with legs together and reach both hands until you have your feet in your hands. Keep your back as straight as possible. Breathe normally and deeply. Hold for 30 Seconds.

While seated, bend one leg with foot back and away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally and deeply. Hold for 30 Seconds. Repeat with other leg.

Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally and deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down and pull towards body. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With both hands grab same part of foot and gently pull towards center and hold. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Sit back up and place foot of one leg flat to the outside of the knee of the other and rotate upper body so that you can put the elbow of the straight legged side to the out side of bent knee. Look behind you as you do this. This one’s a yoga move I just don’t remember what it’s called. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Now put soles of feet together and as close to the groin area as possible. Grab the outsides of your feet together while knitting fingers. Use your elbows to push down knees. Keep back straight. Go as far down as you can with out pain in the knee. If you feel any knee pain or pressure ease up or stop. Breathe normally and deeply. Hold for 30 Seconds.

From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait and don’t bounce. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally and deeply. Hold for 30 Seconds for each side and center. Spread legs a little further if you can and repeat center.

Lie on stomach and bring bent leg under body so that knee is close to sternum and back is straight and parallel to ground. Breathe normally and deeply. Hold for 30 Seconds. From this position put palms on ground and push chest upward so that leg behind and upper body bend toward each other stretching abdomen a little. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side.

After this you can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or you may hurt yourself. Always make sure there is no undue pressure on your knees and/or back and if there is stop immediately. Don’t risk injury. I wish you luck. I apologize if the descriptions are hard to follow.

Answer 2

Do you have a list of stretches that increase your flexibility? I am talking about deep knee lunges, butterflies, etc. Do those kinds of exercises twice a day, increasing repetitions as you get better at them, for the 2 weeks. If you are already close that should help you get all the way there. Depending if you want to do the straddles or the regular splits depends on the kind of stretches you should do.
You can also stand with your back to a wall (for straddles, yoiur side should be against the wall) and have someone hold one ankle while you raise your leg, keeping it straight. While doing this they push on the raised leg, in a gentle flowing manner - NOT BOUNCING IT - until you feel some pain and tell them to stop and hold for five seconds. Then do the other leg. Start with 5 reps each leg twice a day and increase as you gain flexibility.
I know because I wasn't able to get even close, and within a month was nearly fully down. As your much closer than that, it shouldn't take too long.
Just a reminder, never do stretches without warming up properly, or risk hurting yourself.

Answer 3

If you are fairly close, you need to warm your muscles and stretch a few times a day. After a warm bath is good and if you stretch when you watch tv you won't notice the discomfort much. Hold your stretch until it feels comfortable then stretch a little bit more and hold it.

Answer 4

You need to practice everyday. Be sure to warm-up you muscles before trying (butterflies, stretching, etc)

While watching TV, sit in straddle, split, and half-split positions.

Splits take time but can be mastered with everyday practice.

Good Luck!!!

Answer 5

u have to stretch everyday and go down on splits as far as u can and hold 4 10 seconds