I have my splits down but i want them FLAT??

Question

Okay well i got my splits down like 2 months ago but i stretch everyday wat stretches can i do to get them flat...
oh and this is my right leg split.

Answer 1

This may be hard to explain but here are a couple ideas.

From a standing position, bend your knees, scrunch down on your toes and put your hands flat on the floor. Now gently pulse (little bitty soft bounces) for 4 counts, then with your hands still on the floor, slowly straighten your legs and put your heels on the floor for another 4 counts.

Again from the scrunched position, keep one foot in front of you, extend the other one behind you, hands on either side of your front leg. Again pulse four counts then using your hands, "walk" backwards until the front leg is straight in front of you. You'll be in a split position.

Sitting up tall, on the bones of your butt, not on your tailbone rounded over, but with a very straight back, put the soles of your feet together and gently pull them in as close as your can get them. Pulse the knees towards the floor, then put your elbows on your knees and push them towards the floor.

These were the exercises I used for my students when I taught ballet a zillion years ago. I'm 57 and can still do a full split on either leg, so I think they work.

Answer 2

I don't need to do this yet beacuse my split is not all the way to the ground, but what I've seen people do is go in a split and gently bend the back leg in the knee, like curl it up. I've also seen people put their front foot on a small elevation like the edge of gymnastics mat and then go in a split.
The latest word in fitness and flexibility is you don't pulse to improve your stretch. That creates small tears in your muscles which in turn makes them less stretcheable.

Answer 3

no, this is what u do:
u put your whole right side of the body against a wall, lying on the floor face up. then, take your right leg and pull it towards your face, straight leg and keep your body right up against the wall. it should look somethin' like this: _/_o (the "o" being the head, and the slash (/) being the leg,, and the first underscore being your left leg) pull your leg lower every 5 min. leave your leg there for 30 min or so, i do longer. the more it hurts the better. just keep that position until your whole leg falls asleep. don't forget to keep the leg that u're not pulling flat on the ground, have sometime push it to the ground so it doesn't lift up.

Answer 4

SPLIT WALKS! this helps work both splits, left and right. start in your fave splits, then take the leg in the back and bring it forward(you will be coming out of the splits) and bring it through, sliding into the opposing splits. Go across the floor alternating splits, and as you gain momentum, your hips will loosen and your legs will become more flexible, causing your splits to be lower. i hope this helps! =)