Content

• To step
• Part 1 of 2: Prepare
• Tips
• Warnings

A split is the ultimate measure of flexibility and will impress your friends enormously! With daily stretching exercises you can do the splits within a few weeks, whether you want it for gymnastics, ballet, karate or just for fun. Go to Step 1 below to get started.

To step

Part 1 of 2: Prepare

1. Practice the splits. One of the best stretches for a split is trying to do the splits yourself! Practice a right split, a left split, and a split (center split), or pick one.
   • Do not rush when performing these exercises and gently lower your legs toward the floor as far as possible. When you are at your limit, hold that pose for 30 seconds. Then pause before trying again. Try to take a small step every time.
   • Another option to get you deeper into the splits is to ask a friend or family member to gently push your shoulders or legs down as you stretch - just make sure they stop immediately if you ask.
   • You can also wear socks when exercising (instead of stretching with bare feet or shoes on), as these will make your feet glide a bit easier, especially on wood or laminate floors.

Tips

• Don't stop exercising. If you do this you can lose flexibility.
• Practice a little more when you have time to spare, that helps enormously.
• Keep practicing. Practice makes perfect!
• Don't put too much pressure on yourself. Work with your body - it will be able to do the splits when it is ready.
• Wear good clothes - preferably stretchy, comfortable clothes and socks.
• Don't go too far and remember: if it hurts, take a break.
• Try doing different types of stretches.
• If you feel a little (not too much) pain, stay in that position for 30 seconds while focusing on something else.
• Try it first on a soft surface, such as a bed.

Warnings

• Don't just fall into a split, it can cause serious injuries!
• You may get muscle pain the day after you exercise. Get over it, and the stretching will be easier in the future. But don't do that if you're in a lot of pain.
• If you force yourself into a split, you can seriously injure yourself.