How can I learn to do the splits in a month?

Question

Hi! I do dancing and i love it but i'm really not flexible and now we have this new teacher who's a proffesional dancer and he says everyone who should be here should be be able to do the splits and i am about a foot from the ground an although i practice about 15mins a day i dont think im getting any better!!
Now the teacher has put a list up on the board of all the people who can & can't do the splits and we says we all have to be on the can side in 1 month! I dont know how to do it please help!! xxx

Answer 1

stretch, stretch, stretch!! you can do it!! i'm a dancer, too. the only way I got my splits was to do them 5 times a day for 5 minutes. It worked in 2 weeks for me. best of luck!!!!!!!

Answer 2

Stretching is key for a split. try sittin in a straddle position on the floor when watching tv or just ssittin around the house. this will also help along with the stretching.

Answer 3

Stretch well and warm up before practicing your splits. And practice your splits for more than 15 minutes. Do it for 15 mins, take a break and practice them again.

Answer 4

I use to be in gymnastics and being able to do the splits seemed as if it came natural to me. Really what you have to do is stretch and do butterflies which works as a stretch as well. Eventually your legs will be able to withstand doing the splits. Here's a video that will show you how to stretch: http://www.youtube.com/watch?v=GnW03OuYODE

Answer 5

your dance teacher must not be educated in the art of dance at all....because there is no learning how to do the splits it just comes with lots and lots of practice...Ive been dancing since I was 3, and I have a hip problem..which wont let me lower into my splits all the way..im always like an inch above..so dont get discouraged...just keep stretching!!!!

Answer 6

15 minutes is not enough to improve your flexibility. It's only good enough to mantain the flexibility that you already have. You should do it for 30 minutes or even longer. Make sure you warm up before stretching. Do whatever you did before, or do what Chuy says, but take longer time.

Answer 7

practice your splits everyday for 20 minuetes. STRETCH!

Answer 8

first of all, you should ask your teacher. Second, I believe if you do a lot of stretching, that might help. good luck!

Answer 9

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 10

Hope this helps!