Just in general, How to learn to do the splits!?

Question

I've been like stretching and stuff and I've been getting better but just not good enough. I just really want to learn to do it for some reason. It's like one of my goals to finish before summer ends.

Thanks(:

Answer 1

http://www.youtube.com/watch?v=pVq9nL_tLbo



An aerobic warm up of 4 to 5 minutes in an effective way to warm muscles. You can jog, run in place, gallop, skip, leap, jump rope etc. There is more in the video.



Do a straddle and try and touch your chest to the ground.

Do a seal stretch- this stretches hip flexors.

Lunge position- be sure to keep your knee directly above your ankle.

Reverse lunge- straighten your front leg, bend your back leg and try and touch your nose to your knee or touch your elbows to the ground.

Do a lunge and grab your back leg with the opposite arm of the leg in front.

Do high kicks. Imagine you are trying to reach a point above your eye level with your toes. Don't bend your knee. Don't flex your feet. Keep your toes pointed. Do about 20. Kick with your left, right, left, right, etc.

Touch your toes without bending your legs. Try and get your nose to your knees.

Ankle stretches: point and flex



FRONT SPLITS:

do oversplits (even if you don't have your splits down yet)

split slide down- the slower the better- go as far as you can

use a line to ensure correct alignment

Go as far down as you can and reach for the sky with your hands so you go farther down.

*MORE IN VIDEO*



Middle splits:

Over splits

Pancake

split kicks

Also: Put your legs against a wall. Make sure your butt is touching the wall as well. Straddle. Wear heavy boots so your legs will go farther into the middle splits.

*CHECK VIDEO*



Every stretch demo'd is shown very briefly, in reality warm up stretches need to be held for at least 10 seconds, and the actual stetches used to increase flex need to be held a minimum of 15 seconds (30-60 seconds would be best). This allows the muscles and brain time to work together to lengthen the muscle therefore increasing flexibility.



THE WARM UP:This is very very important. No matter how flexible you are always warm up before stretching, and don't stretch cold muscles. In the straddle stretch, keep knees facing the roof, don't let them turn in. When doing reverse lunge do not sit your bottom on yours heels, keep it raised like demonstrated. Point and flex is great for warming up the ankles as well as working on the toe point.



FRONT SPLITS: The section includes a lot of hamstring stetches. The aim is to keep the back as flat as possible, don't round it just to make it look like you're able to goo down further. The beam stretch uses a technique where you contract the muscles whilst they are stretched to the fullest, which causes the muscles fibers to lengthen. This technique can be used when your being pushed down for any stretch, simple push back against that force for around five seconds at a time.



MIDDLE SPLITS: When doing the partner stretch, the two people pushing must have one foot at or above the knee and one around the ankle. Do not push from below the knee only, this can really strain the knee joint. For pancakes, move into straddle and keep as low to the floor as possible!!! These are best done slowly.



Remember that flexibility is a gradual skill, it won't just suddenly appear. Know your boundaries, and if something is very painful or doesn't feel right, STOP. You should feel a deep stretch, not pain,so take it slow. Flexibility disappears just like it appears so stretch as often as possible, everyday if you're able, but 4-5 times a week is good.



After you have finished stretching and practicing your splits, walk around or march in place. Do something that is still using your legs but not working them hard. It is bad to just stop after stretching.



I know it says to check the video and stuff but it has demonstrations on how to do the stretches and how to make your splits better. A VIDEO IS WORTH A MILLION WORDS :D

Answer 2

You'll want to start by stretching out your legs before you do anything. My sisters had stopped gymnastics and were no longer able to do the splits so they stretched every day before attempting to perform the splits. What they did to be able to do them again was this: spread your legs out about the width of your hips. Next, slowly go down as far as you can into the split position. Then you'll push yourself down just a little bit more (you don't want to pull a muscle). Then you'll stay there for about 10 seconds. Do that every day and you'll be able to start going lower and lower. Or if you don't want to take the time to do that you could your left leg on a chair on the left side of your body and the same with your right leg. You then have someone push you down to the ground so that in a matter of minutes you have the ability to do the splits. Just to warn you: If you do it that way, you will be in lots, and lots, and lots, of pain. :0)

Answer 3

Well, practice, practice, practice! I'm in martial arts, and I have a ballet background, and I can tell you from experience that there is no substitute for practice.



Now, first thing you have to do is warm up. Do a minute of jump rope, jumping jacks, running in place... You choose, just warm up really good.



Then, do high kicks. Imagine you are trying to reach a point above your eye level (or head, whatever you can reach) with the tip of your toes. Keep your toes pointed, and do not bend your knee. Alternate one rep with each leg. Aim for twenty reps with each leg.



Then lunge and stretch for one or two minutes.



Then do your splits for another minute.



Then start over. You can repeat this circuit a couple of times - listen to your body, and when it's time to stop, do it.



Don't forget to cool down! March in place for two minutes.

Answer 4

Ok two ways that really got me to get my splits down. First would be to get in position like you are going to do a split but put your back knee down, then your front leg keep sliding foward as far as you can go while having your arms to the side touching the floor. Eventually when you feel you are ready lift up your arms and let gravity push you even farther down. Another good trick is laying on the floor with your butt against a wall and your legs on the wall. Straddle your legs on the wall as far as you can.. If someone is there with you let them SlOWLY push both legs farther down on the wall (closer to the floor).

These both work like magic!

Answer 5

go as far down as you can everyday two or three times and stay there for about 5 minutes. i guarantee you will have your splits in two weeks or so.