Flexibility is required for doing the splits.You can gain flexibility by stretching extensively and regularly.Depending on the amount of time you devote to stretching and how flexible you are, you can get into a split relatively quickly.
Step 1: It's a good idea to dress yourself in flexible clothing.
To be able to move with your body, make sure your shorts or pants have a lot of stretch in them.There are many options for yoga pants, exercise shorts, and gymnastic leotards.You can use normal leggings if you don't own any of these.
Step 2: Get an exercise or yoga mat, yoga blocks, and a bolster to use.
To lay out your mat, you need a clear space on the floor.A mat may not be necessary if you are on a carpeted floor.
Step 3: Keep close by filling a water bottle.
It's important to stay hydrated during physical activity.Dehydration can cause fatigue and reduce your ability to stretch your muscles.
Step 4: Warm-up with an overall body exercise.
Get your heart rate up by doing jumping jacks or jogging for about 5 to 10 minutes.This will loosen your muscles.
Step 5: Lunge and squat to stretch your legs.
You can stretch the muscles in your legs by doing lunges and squats.The type of split you want to achieve will affect what leg exercises to do.Wide squats, side lunges, and deep plies are required for a middle split.For a front split, do traditional squats and reverse lunges.
Step 6: If you want to open your hip flexor muscles, do a butterfly stretch.
Bring your feet closer to your body as you do the butterfly stretch for a deeper stretch.To avoid injury, stretch slowly.Put your knees out to the side and form a v.Put your hands on the soles of your feet.While you take a few deep breaths, bend over to bring your head as close to your feet as you can.Push your knees towards the floor with your elbow.
Step 7: In lizard pose, stretch in a low lunge.
The lizard pose is a yoga stretch that helps open your hip muscles.Lunge forward with your front knee bent.You should stretch your back leg.On either side of your front leg, place your fingertips on the ground.Take your hands out of your foot and put them on the floor.Take a few deep breaths and let your muscles relax.To get a deeper stretch, rest your forearms on the floor.
Step 8: A straddle stretch is done.
With your legs open as wide as possible, sit up tall.Take a few deep breaths and stretch your muscles.Keep your legs out.Take your upper body towards the floor.Relax with each breath and breathe deeply.Roll back up to sitting and bounce in your legs.This stretch can be repeated 3 to 5 times.
A contract-relax stretching method called proprioceptive neuromuscular facilitation suppresses the stretch reflex so your muscles don't resist the stretching as much.The muscles last for a few seconds in cycles.After each stretch relax the muscle, and then re-stretch it farther than before.Continue until no more gains can be made.Pull one leg up toward your head as far as you can.Hold your leg with your hands.Relax your muscles for 20 seconds by releasing your leg.Lift your leg up and pull it closer to your head each time.
Step 10: Place the bolster in the middle of the mat.
As you ease into the splits position, use the yoga blocks and bolsters.Behind the bolster is where the knee is.Put your hands on the yoga blocks.With your back knee on the ground, place one foot in front of the bolster.The back leg should be slid back as you extend the front leg.Allow the bolster to support your legs to alleviate some of the tension.Each time, the leg is in front 3 to 5 times.
Step 11: Try the split again after removing the bolster.
It's time to try the split without the bolster once you stop feeling tension.Place your body in a lunge with your hands on the floor on either side of your front leg.Take your front leg out and put it in the split position.Lower your body.Don't overexert yourself or pull a muscle if you are feeling tension.Relax down to your knees after holding this position for a few seconds.Attempting to go a little lower each time, repeat this 3 to 5 times.
Step 12: You can repeat the exercises and stretches.
To achieve a split, it is important to practice these exercises and stretches every day.Some people can do it in a day, but most need time to build up their flexibility before they are able to do a full split.It takes 20 to 30 minutes every day to stretch and practice your split.