Content

• To step
• Method 1 of 3: Stretching
• Tips
• Warnings

The splits and split are impressive feats of flexibility that come in handy in various sports and dance, such as ballet, martial arts and yoga. Usually it takes several weeks or even months of training and stretching to do a split or split, so if you plan to learn this within a week, it is important that you are already quite flexible. Are you ready to get started?

To step

Method 1 of 3: Stretching

1. Practice for 15 minutes twice a day. If you want to learn the splits within a week, you will really have to put in all your time.
   • Don't skip a day and exercise for 15 minutes at a time. If you can exercise three times a day without forcing yourself, that's even better.
   • Try to do other things while stretching to pass the time. Listen to music, watch TV, or study for school - for example, memorize lists.
2. Wear the right clothes. Make sure your clothes are not too tight so you don't accidentally rip your clothes and have more freedom of movement.
   • Wear comfortable clothes that are roomy or stretchy. You can also choose clothes that are used in martial arts.
   • A good tip is to wear socks while doing the splits, as they will make it easier for your feet to slide on the floor. This makes it easier to stretch deeper.
3. Now aim your arrows at an over-split. You may be completely satisfied when you have achieved the splits and have no desire to move on from that. However, if you still want to do more, you can try an "over-split" - that's a split where you go beyond a 180 degree angle.
   • This is pretty extreme, so be careful and don't want to get to this too quickly. You should be able to do the splits with ease before continuing.
   • You can train on an over splits by placing a pillow under your front foot (or under both feet, if you're doing a central splits) when you're in the splits. Over time, you will be able to place more pillow under your feet to stretch your muscles even further.

Tips

• Stretch after a hot shower and your muscles will be more relaxed.
• Muscles need to be stretched for 90 seconds before they grow longer. So keep a stretch for that long.
• Even if you can do the splits, it is better to keep stretching. It keeps you in shape!
• Do not lose heart, it may take time for you to become more flexible.
• Film yourself trying to do the splits and keep track of your progress!
• Do not force anything, you would rather not strain any muscles!
• Stretch every morning and evening. Stretching with someone is a lot more fun than on your own.
• Don't stretch while your muscles are still cold.
• If you want to be able to do a split in a week, you will have to stretch all day for a week.
• Make sure you are flexible! This helps enormously with the butterfly stretch, which is useful for learning the splits.

Warnings

• Never just try to do the splits. Make sure you have done a good warm-up first.
• Don't spend more than 10 minutes warming up - more is counterproductive.
• Always have someone around when you're trying to do the splits.