Doing the splits shows flexibility.You can perform the splits as part of a gymnastics or dance routine, or for your own benefit.Stretching every other day is the best way to prepare for the splits.You can see an improvement in flexibility by incorporating toe-touch stretches into your routine.Dynamic stretches, such as wall straddles, will increase your thigh and hip strength.Getting ready to do the splits will take time, so be patient, and pay attention to your body to avoid injuries.If you feel pain, stop stretching immediately.
Step 1: A traditional toe-touch is needed.
In front of you, sit on a mat with your legs straight.Place your hands on your feet.Hold your feet for 30 seconds when you touch them.Roll your upper body back into the upright position.You can repeat for as many reps as you want.Hold your hands out if you can't reach your feet.Try to touch your toes if you want more of a challenge.Your body should be as flat as possible.Don't force yourself to do it for a long time.Do your best.
Step 2: Do a toe touch.
The mat has your legs in front of it.The flat part of your foot should be tucked into your groin.The leg and foot are in front of you.Hold this position for 30 seconds when you touch your foot.Move legs and repeat.As you lean forward, the knee of your bent leg will push toward the ground.
Step 3: Do a butterfly pose.
The mat has your legs bent to the sides and soles of your feet on it.Slowly move your heels towards your core.As you move, let your knees fall closer to the mat.In a controlled way, bend forward.When you feel a stretch in your hips and thighs, hold this pose.
Step 4: Take a pancake and stretch it.
The mat has your legs spread out in front of you.They should be as far apart as possible.Then, slowly move your hands away from your body.Follow your hands as you fold your torso forward.When you feel tension in your hips, thighs, or back, stop folding.Hold for 30 seconds.Do it again.As you slide your torso downwards, reach out to grasp your ankles.You will be able to rest your face on the ground at some point.
Step 5: Do a bunch of half-squats.
Stand up straight with your legs wider than your shoulders.When you can touch the ground, lean forward.Take your left leg out to the side.Put your right knee into a partial squat.Start by doing 5 reps on each leg.As you grow, you can build up more reps.
Step 6: A frog stretch is done.
On the exercise mat, get down on all fours.Keeping your toes pointed back, slide your knees apart.Slowly move your hands on the mat.Your torso will move towards the mat.Your thighs will continue to open as you shift your hips towards the mat.For 30 seconds, hold this position.Your hips may not open all the way depending on your level of flexibility.You can prop yourself up on your hands.You can repeat this move until you are lying down.
Step 7: There is a wall straddle.
Your legs are stretched out vertically on the wall if you position yourself with your hips pushed against it.Slowly slide your legs along the wall to separate them.Your heels should stay on the wall.When you start to feel tension in your hip muscles, stop and hold the position for a minute.Return your legs to their starting position.If you want a more challenging stretch, press your hands against your thighs.
Step 8: Hold the lunge.
Place your legs on a mat behind you and kneel down with both knees on the ground.With the knee in a right angle position, move one of your legs forward in front of you.Keep your torso in a vertical position by placing your hands on your hips.Lean your hips forward.Hold this position for 30 seconds when you feel tension in your muscles.Return the leg to its previous position.If your form is good, you should feel a stretch in your groin and thighs.You may not have the right form if you feel the stretch somewhere else.One of your calves should be behind you and lying on the mat throughout the exercise.
Step 9: Warm up for a while.
A series of jumping jacks.A jog for around 5 minutes.For the warm-up period, jump rope slowly.The goal is to get the blood flowing to your muscles so that you don't get injured when stretching.
Step 10: Just hold each pose to the point of tension.
Bouncing out of a stretching pose can cause muscle and joint damage.Take it easy in and out of each position.Hold your stretch until you feel a burning sensation in your muscles.After 30 seconds or more of a stretch, this sensation develops.How long you hold a stretch depends on your body and fitness level.Some people will benefit from a 30-second stretch, while others need to hold the same position for a minute.
Step 11: If you feel a pain, stop immediately.
As you move into each stretching position, you might feel a twinge in your muscles.This is normal with a regular stretching routine.Pull out of your stretching position if you feel a sharp pain.Joint damage can be caused by continuing to stretch.Your knees or hips are most likely to be the source of stretching pain.
Step 12: You should practice stretching every day.
It is tempting to stretch every day, but you can easily overwork your muscles.Give your muscles and joints adequate recovery time by setting aside a period every other day for stretching and preparation for the splits.A 30-minute stretching work-out is usually enough.