Content

• To step
• Part 1 of 2: Doing the splits
• Tips
• Warnings

Have you ever looked with admiration at a graceful and very lithe ballet dancer or gymnast and thought to yourself "I can't do that?" Or did you occasionally try to do the splits and then fell or pulled a muscle? Don't worry - this incredible feat of agility can almost go through everyone who is patient enough to be taught. By following a routine of careful stretching, you too will be able to do the splits in the end. Go to Step 1 below to get started.All of these steps require a lot of practice. So don't worry if it doesn't work the first time.

To step

Part 1 of 2: Doing the splits

1. Wear flexible clothes. When you do your first split, you're likely to focus on any possible injuries or discomfort you might have, which is understandable. So it's easy to forget that doing a split can rip certain types of clothing. Don't risk an embarrassing rip in your clothes. Wear loose or loose clothing, such as the following examples:
   • Sports shorts, sweatpants, skirt or sweatpants.
   • Wide T-shirt or tank top.
   • Form-fitting elastic material - a ballet or leotard made of elastane or lycra, dance wear, and so on.
   • Martial arts clothes - karate suit and so on.
   • Socks or tights. You can also try it barefoot.
2. Be patient. Try never to go beyond your limits. Doing the splits takes a lot of time and a lot of patient practice. It can take months to become more nimble. Because this is a time-consuming and slow process, you may not notice improvement every time you try to do the splits. Keep holding on! You will get better if you exercise every day.
3. Know which muscles to stretch. Doing the splits can look deceptively simple. In reality, multiple muscle groups have to be very flexible to perform this exercise. The most important of these are the hamstrings and inner hip muscles (also iliopsoas mentioned). However, if you stretch many of the different muscles in the lower body, your body as a whole will also become more flexible, reducing the risk of discomfort, pain or injury. This comprehensive range of stretches will also get you ready to both to be able to do the split as the split (sideways splits). In addition to the hamstrings and hip muscles, you should stretch as many of the following muscles as possible while exercising:
   • Lower back (lumbar region)
   • Buttocks (glutes)
   • Pelvis (especially good for a split)
   • Calves
   • Thigh muscles
   • The recommended stretches in the following steps of this section target many of these secondary muscles. However, if you prefer, you can replace them with your preferred stretches.
4. Take lunge steps. This stretch will target your hip muscles. Start as if you were doing a regular lunge step - put one foot in front of the other and lower yourself to the floor. You do this by bending your front leg and sliding your back leg back until your shin is on the floor. When you reach the floor, put your hands on your hips and gradually shift your weight forward, keeping your back straight. Keep going until you feel the muscles at the top of your thigh stretch, where your thigh connects to your hip. Hold this position for 20 to 30 seconds, then return to the starting position and switch legs. Repeat this exercise several times.
5. Stretch your calves. Lie on your stomach on the floor. Raise your body so that you are in the "Plank Position" - keep your back and legs aligned, support your upper body with your elbows and your lower body with your toes. Place one foot on top of the other so that you are balancing on one foot. Push back with your body until you feel the muscles in your foot and calf stretch. Hold for 20 seconds, then switch feet and repeat the exercise again.
   • With this exercise you will not only stretch your calf muscles, but also slightly your abs.

Tips

• You will get muscle pain because your body is not used to it. However, if you continue to stretch, the pain will go away and your body will get used to it. Try to go a little further every time.
• Make sure to keep stretching. Otherwise you will lose your flexibility.
• Don't give up and keep trying. Practice every day and be patient. It will get easier every day.
• Always stretch your legs before attempting and keep your chest up.
• Even if you don't succeed the first time, don't forget to practice every day. This will get you used to doing a split, and your muscles will also become more accustomed to sinking down and doing a split.
• Make sure to stretch before attempting a split or split so that you don't strain or otherwise injure yourself.
• When you are trying to descend, take a deep breath, then exhale and relax. You will slowly descend. Repeat this several times. It could be that you are just tense.
• See if you can ask someone to measure how high you can lower you above the ground so you can keep track of your progress.
• Another good stretch is to lie on the floor with your butt against the wall. Then spread your legs open as far as possible, keeping your butt against the wall. If you do this every day, you should soon be able to do some splits.
• Relax and don't force yourself to sink all the way to the ground.
• Be patient; you will succeed in the end. Do your stretches daily and don't force yourself to do something that your body can't do.
• When you're in pain, don't force yourself to do the splits. Instead, do more stretching.
• Take a deep breath as you try to descend, then exhale and relax. You will slowly descend. Repeat this a few times. Maybe you are just tense!
• Never push yourself down. You can hurt yourself or pull a muscle.
• Wear comfortable clothes and shoes - ballet shoes or even socks. If you're not sure how flexible you are and whether you can do the splits, hold onto something or make sure you are close to something you can hold.
• After stretching and doing the splits, roll a foam roller over your muscles so that you have less muscle soreness the next day.
• Put on your favorite song. It will help you keep going and not giving up.
• If you can't get down very low, put one hand on each side of your leg to lean on.
• Keep in mind that everyone who does the splits now was also a beginner and progressed their splits every day.
• Try to bend over and look at your knees. This will help you stretch your legs and do a split.
• Never let someone push you down while trying to do the splits. You can stretch your muscles.
• When you descend for the first time, try to get as low as possible without it being painful for you. Then go a little further and hold this position for at least 45 seconds. If it is still painful to sink this low, hold the position until it is comfortable for you. Then stop, stretch your muscles and repeat the process.
• Don't give up because you can't do it on the first day. It will work, as long as you persevere.
• Learning the split can make doing the split easier.
• Practice every night by holding one leg in the air for a minute. Then switch legs and do it again. Finally, keep both legs in the air.
• Try the overspay first. Keep in mind that it doesn't have to be perfect. Try to hold the position for a minute.
• Also do lunge steps if you are trying to do a split (sideways splits).
• See if you can ask someone to measure how far from the ground you are so you can measure your progress.
• Don't force yourself to do too much or you will be injured. Practice, but don't give up.
• If you don't get very far, put a hand on each side of your leg to hold yourself up.
• Keep your toes forward.
• When doing a split, make sure you keep your back straight, always breathe well and if it hurts, stop doing the split and ask for help. When doing the splits, make sure you don't wear tight jeans, as that is very uncomfortable.
• For an added challenge, you can keep your arms in the air instead of on the ground. If you keep your arms on the floor, you may be putting pressure on your arms that will hinder your sliding into position for the splits.
• Don't go down too far if it hurts, just do some more stretching.
• Practice makes perfect to improve your splits. When you're down, ask a friend or someone else to film you and show it to your trainer for feedback.
• Take a shower before attempting. This will warm up your muscles and make the stretching exercises easier for you.
• If you can do the full splits, try using ankle weights (5 pounds, for example) as an extra exercise and hold for 20 to 30 seconds each day.
• Drop down as low as you can (don't force yourself), then turn your hands around and you'll drop even further down without even noticing.
• Stretching your foot as you go down will make your lowering easier as this loosens up your muscles.
• Additional stretches and warm ups:
  • You can also do the backward "butterfly" stretch. Put your legs behind you so that your feet are touching. Now lean forward. This exercise stretches your back and leg muscles.
  • Lie on the floor with your butt against the wall. Open your legs as wide as you can and keep your butt against the wall. If you do this every day, you'll be able to do the splits in no time!
  • Another good stretch is to put your feet up against the wall and try to push your butt towards the wall.
  • Sit on the floor and try to lift your leg up towards your head. Hold this position for 30 seconds. This helps to warm up your leg and back muscles.
  • If you keep going to the point where it hurts, you can tear a muscle or tendon, or permanently damage tendons in your joints.

Warnings

• If you keep going until it hurts, you can stretch or tear a muscle or tendon, or cause permanent damage to the cartilage in your joints.
• Get help right away if you injure yourself.
• Rack consistent your muscles, but don't overdo it. If you don't keep stretching your muscles by repeating the stretches regularly, it will become more difficult later on. Take it slow if you haven't been exercising for a while or you're probably screwing up.