Stretch after a hot shower, muscles are looser with the heat. Hold the stretch for 30 to 60 seconds. Sit on the mat like in a Kneel stance then open your legs, make sure your hips are aligned with your knees, then rest and let gravity stretch your legs for you. The following yoga poses focus on stretching and gaining flexibility in the hamstrings, glutes, hips, and quads. Do not worry if you cannot—just try as hard as possible. That’s how you’ll get into the splits. Certified Strength & Conditioning Specialist. THE SPLITS IN FOUR WEEKS PROGRAM 2 Basic Stretches 1 Weekly Stretch For the next four weeks, you'll do three types of stretches each day. You will feel sore the next morning. Do not overstretch or practice continually throughout the day. Make sure you never stretch your good leg more than your bad leg, and remember to give your bad leg a little extra attention every now and then. "If you are in such an uncomfortable position that it’s difficult for you to breathe, that’s a signal from your body that you need to back off just a bit," says Reed. Sit on the floor with your legs wide apart and stretch to the side to touch your right foot, then your left foot. Even the Stiffest People Can Do the Splits: A 4-Week Stretching Plan to Achieve Amazing Health Eiko. You can lose flexibility over time if you don't continue to stretch. I love the fact that they provided, "What really helped me was knowing that its easier to do splits after a warm shower, that muscles need 90 seconds of, "Article helped me bigstyle, I can already stretch further than my previous tries and I have been trying to do the. I push myself because I want to achieve the, "I'm a dancer and need to lean the splits. I've been trying to achieve my splits for the last few years, but never have. Warming up helps to prevent pulled muscles (which can put you out of action for a while) and will also help you to get a deeper stretch. Over time, you can gradually add more pillows to increase the stretch. A friend can help you to stretch and split deeper by pushing down on your shoulders or legs when you're in position. If you're really flexible, try to get the palms of your hands on the floor. To learn to do the splits in a week, practice twice a day for 15 minutes at a time, starting with a light warm-up and stretches. Hold for 30 seconds. You have to practice twice a day, without fail, for about 15 minutes at time. After reading this article, I know now how to properly stretch and achieve my splits in hopefully a few days! Follow along to these stretches to get your front splits fast! You can also buy Pilates bands/equipment to help you loosen, however you must ask your dance teacher before use. gymnastics, flexible, health. I thought this would be a great goal for us to work towards together, so I developed this 10-minute stretching routine for us to … Side Splits – 4 Stretches to Open Up Your Hips. "As you’re learning, your legs will be bent," says Reed. And I got my splits! A distraction can make it more enjoyable. I'm really going to try because I'm a, "I really wanted to be able to do the splits for a part I have in a dance routine, and this article really helped me, "This article helped me to go further down in the splits. 26 August 2020. But Reed recommends trying a slightly different stretching routine to help you reach your goals. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. You follow a consistent stretching routine, stretching at least 4 times a week for 10 minutes or more each time, like I did. "Working on flexibility is important for lots of reasons," says Rachelle Reed, PhD, barre kinesiologist, "and many exercise physiologists agree that having optimal joint range of motion can lower your risk of injury and increases your quality of life.". My 5-year old daughter recently started back up with her gymnastics classes, and she is totally determined to get to do a full split. Grab hold of your ankle and pull with your arms, bringing your leg towards your face and hold it for about 30 seconds. "The way you’re going to gain flexibility is practicing,” says Reed. Then try to straighten your back leg for a split. Overall, "Very helpful animated pictures, especially for a visual learner like me. Do a V-Stretch, also known as straddle stretch. Keep your back knee bent so the shin is resting on the ground. Sit on the floor and bend your knees until they point outwards and the soles of your feet are pressed together. 3.4 out of 5 stars 70. The mixing of static and dynamic splits helps you improve flexibility effectively and achieve results faster than you think. 3+ days a week: Hold the first four stretches … Mara is a freelance writer specializing in culture, politics, wellness, and the intersection between them, whose print and digital work has appeared in Marie Claire, Women’s Health, Cosmopolitan, Airbnb Mag, Prevention, and more. It's really the same as your good leg, you just have to work harder to get it! Your best bet is doing a stretch to increase your flexibility in your routine and increase the time you do that stretch for 10 to 20 seconds every day. You could also try to make it a competition to see who can achieve the splits first—this is good motivation to work harder at your stretching. ", https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/210/seated-straddle-stretch, https://www.theptdc.com/2016/10/how-to-touch-your-toes/, https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/216/seated-butterfly-stretch, https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/142/kneeling-hip-flexor-stretch, http://www.womenshealthmag.com/fitness/how-to-do-a-split, https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3, http://web.mit.edu/tkd/stretch/stretching_5.html, https://www.health.harvard.edu/staying-healthy/exercising-to-relax, http://www.berkeleywellness.com/fitness/exercise/article/stretching-better-buddy, https://medlineplus.gov/ency/patientinstructions/000817.htm, http://www.prolianceorthopedicassociates.com/know-limits-exercise-safely/, https://www.sportsrec.com/do-splits-men-8367224.html, http://www.logan.edu/mm/files/LRC/Senior-Research/2011-Apr-19.pdf, https://shiftmovementscience.com/are-oversplits-bad-for-gymnasts/, https://www.webmd.com/fitness-exercise/features/how-to-stretch, Imparare a Fare la Spaccata in Una Settimana, In einer Woche oder weniger Spagat lernen, parvenir à faire le grand écart en une semaine, ou moins, Melakukan "Split" dalam Waktu Seminggu atau Kurang, एक हफ्ते के अंदर स्प्लिट्स (Splits) करना सीखें, consider supporting our work with a contribution to wikiHow. Just make sure you aren’t trying to get into the splits cold. If you absolutely cannot stretch on one day, just make sure you get straight back to your stretching routine the next day). Women's Health may earn commission from the links on this page, but we only feature products we believe in. If you're doing a center split, stand up straight and slide your feet out into a wide-legged stance, with your toes and knees facing up at the sky. Include your email address to get a message when this question is answered. Get Our All/Out Studio App Free For 30 Days: Visit alloutstudio.com, click “Start Free Trial,” create an account, select "monthly subscription," and enter the coupon code FREE30. ", mine to be able to do it, and this article has brought me closer to my goal. To learn more from our Personal Trainer co-author, like how to have a friend help you practice the splits, keep reading the article! Lay on your back, lift one leg up as straight as you can towards the ceiling, keeping the other straight on the floor. Bottom line: Don't get discouraged, and keep on persisting (safely) toward your goal. Here are some stretches to help you work on your splits/flexibility. Thanks to all authors for creating a page that has been read 3,150,087 times. To learn to do the splits in a week, practice twice a day for 15 minutes at a time, starting with a light warm-up and stretches. For a more intense stretch, place your palms on the floor in front of your toes, then try to stretch forward as far as possible. Read Doing Your Stretches: 2 from the story How To Do The Splits In A Week Or Less by BlahJustinBieber with 1,115 reads. Continue to do other leg stretches for 15 minutes prior to practicing your splits. How To Do A Bulgarian Split Squat Correctly, 5 Major Stretching Mistakes—and How to Fix Them, You'll Never Guess How the Seahawks Are Prepping for Super Bowl Sunday. When you wake up, take a hot shower and start stretching to prevent sore and tight muscles. If you're doing a right or left splits, place a hand on the ground on either side of your front leg. $8.99 . The free time that you have after dinner and before your last session should be used for an additional 15 minutes of stretching. If touching your toes is too easy, try wrapping your hands around the soles of your feet. Do a couple of lunges and preparatory stretches before you go right into it. Practice going down with your good foot, while wearing socks and on a smooth floor, such as tiles or polished wood. Contract against the stretch (see Isometric Stretches) for about 5 seconds. Use your hands to support your weight as you lower yourself down. Be careful you're not going into splits position right away because without stretching you could really hurt your muscles. thank you :) Answer Save. If they're turned towards each other, you won't stretch as well. Start at 30 seconds and increase by 10 to 20 seconds each day, maxing out at 10 minutes. Remember to sit in the splits, or as close as you can go (I k… Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. You can warm up any way you like, as long as it gets the blood flowing around the body—try doing 5 to 10 minutes of jumping jacks, running around the block, or energetically dancing to your favorite song. By signing up you are agreeing to receive emails according to our privacy policy. "But the goal is to eventually get your legs completely straight.". This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. “But for most people, as long as they’re progressing slowly, and not forcing themselves into this, then this stretch is more than okay," she says. Also try to square your hips. Plus, being able to do splits is a fitness milestone of sorts. “The last thing you want to do is injure yourself, especially in your hamstrings and hip flexors, so you really want to take your time, so you can avoid injury.”. Will continue doing this every day, pushing my limits further without hurting myself, until I have reached a point without any pain. Now I can impress my besties (and others) and my gymnastics teacher. Stretching Safely For Splits; Oversplits – Over-doing it? Hold this stretch for 30 to 60 seconds, then repeat on your left leg. Hashtag #JourneytoSplits and #Blogilates. ", important details. To increase your stretch, bend your arms and try to touch your toes with your elbows. Sit on the floor with your legs straight out in front of you, toes pointed. The third is a weekly stretch that changes as you advance each week. I love this article. But before you go from zero to splits, know that it's going to take some time to get there. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. I had tried and re-injured myself at least 10 times until I understood how to get over my chronic pain injury…for good. If you're doing a center splits, place your hands on the ground directly in front of you, less than a shoulder width apart. Keep going until your legs are at a 180 degree angle. Having someone there can make the experience more enjoyable and you will also have someone there to support you. I got my splits about two weeks ago, but because I haven't stretched everyday I don't have it anymore. This is the between dinner and before bedtime one. You Can Do The Splits! Palms to the floor, feet behind my head, but never the splits. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Go as far as you can, and hold that pose at least 20 seconds. While you're practicing the splits, you should feel a good, intense stretch in your muscles, but you should not feel any pain. Moves like the butterfly stretch or a straddle stretch (where you take a seat on the floor and open the legs to as far to the sides as your flexibility allows) will help prepare you to do the move. But you can make a good start toward your goal. Every day I will need you to do stretches 1-5, your foundational stretches. Favorite Answer. Ok but here’s how this month’s challenge is different than The Stretch Project. Here is your homework for Week 1 of the Flexibility Challenge! ", to achieve my personal goal with your specific but helpful rules and steps. Doing these stretches consistently should definitely help you. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. When you are doing the splits, it's better to do a lunge, then slide in. If you can get a third 15-minute session in (without pushing yourself too hard) then that's even better. Best Tips To Do The Splits In One Week. Definitely don't force it in the meantime. The first two are basic stretches that you'll do every day until you achieve the splits. Relax your muscles and hold at your lowest point for 30 seconds. Support your weight on your hands. Approved. 4.6 out of 5 stars 301. Have your chest lifted, with your shoulders over your hips, and your gaze straightforward. Stand with your feet together, and slowly bend from the hips. I think, "The way this article was written and the stretches it gave helped me. Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts Sang H. Kim. Use this stretching routine as a weekly guideline to help teach your body to do the splits. It got me into my splits, which I am very thankful of, which I put in a positive attitude, "This helped greatly because I need examples and specifics, and that's exactly what you guys showed me. Share cool stretches. Make sure you warm up properly beforehand. This article was co-authored by Adam Shuty. Only go as far as you comfortably can in this stretch. This is your body telling you to ease off. While doing a straddle stretch, make sure that your knees are facing the ceiling. This way, you’re not collapsing forward. Just make sure that they'll stop immediately if you tell them to—you need to be able to trust them completely! To stretch your quads, kneel down in a lunging position, using a pillow to support your back knee if necessary. 1. Tell us why you want the splits! Thank you for your help, and God bless you! Be patient and keep practicing yoga. In addition, letting go of tension in your muscles can decrease your chances of injuring yourself when stretching. The only thing stopping me is I have a bendy left leg right before, "It really helped me, for a long time now l couldn't even touch my toes but now I can and do much more, yeah, I'm so, "The stretching really helped me get closer and closer to doing a split. Before you embark on the (possibly grueling) journey to splits-ability, you should know that it's not just a cool party trick—being able to do the splits also comes with some real fitness cred. Some people just will never be able to do the splits because of the way their bodies are. wikiHow is where trusted research and expert knowledge come together. One good tip is to wear socks while practicing your splits, as these will allow your feet to slide along the floor more easily, helping you to achieve a deeper stretch. Article from m.wikihow.com. When I read the article on wikiHow, it, "What helped me the most in this article was the stretches and exactly how long to do them and which ones to do, "As a guy. Gradually shift your weight forwards until you feel a stretch around your hip and the top of your thigh. I was able to get my stretches done really, "I was not very flexible at first, but I kept practicing this routine. Stretching the right lower-body muscles and achieving a certain flexibility is key. Learning how to do the splits, and developing the required flexibility, isn't something happens in one week. If you’ve had any kind of hamstring injury, Reed recommends you talk to your doctor before making the splits one of your #fitgoals. Give yourself time – it won’t happen overnight and maybe not even over weeks or months. Front Splits . I have been trying for like for years, am I doing something wrong? Keep your back straight, your hips forward (your butt will naturally try to push back when you're doing side splits) and let your body weight do the work, don't force down. Sit down on the floor and spread your legs into a wide V-Shape. There are 19 references cited in this article, which can be found at the bottom of the page. Not necessarily. To do the stretch while sitting down, sit on your butt with your legs together and your toes pointing up towards the ceiling. This article will show you step by step what I did to do the splits in just 4 months. With most of your weight supported by your hands, spread your legs further and further apart by allowing your feet to slide along the floor. Practice every day for at least 20 minutes and you will get it. Once you can finally reach the floor (which likely won't happen the first few times you try to do the splits), make sure your core is engaged, to help you stay upright, advises Reed. Can, and martial arts, both center and front splits pose 20 seconds getting your.... Breathe as you can go ( I k… article from m.wikihow.com of and... Split within a week do a lunge, then please consider supporting our work with a butterfly.... Because it makes your muscles can decrease your chances of injuring yourself when stretching email... 100 % comfortable with the side splits, know that it 's really the same login credentials access... We know ads can be annoying, but they ’ re what allow us to the! Easy, try sliding your back knee bent so the shin is resting on balls. Ability to achieve a full split for 15 minutes prior to practicing your splits 40 to 60 seconds then... & conditioning Specialist Expert Interview impress my besties ( and others ) and my gymnastics teacher while standing up take. Doing step by step what I did to do splits before doing step by step what I did do. Times through much as you can gradually add more pillows to increase your stretch, bend your knees facing... If necessary you comfortably can in this stretch recommends trying a slightly different routine. Yourself down and will be updated/refined as my experience with it builds up the ground to your! Was able, `` I 've always been flexible and achieving a certain flexibility is key with contribution! Consider supporting our work with a contribution to wikiHow above apply ground is not for. On your splits/flexibility rush and hurt yourself splits for martial arts bad to! For over-split the hips address to get your chest lifted, with session! Your body telling you to post a picture of the stretching and flexibility... Get there maybe not even over weeks or months off at 30 seconds standing up, take a to! Aiming for over-split these top 9 stretches for 15 minutes at time productive stretches for splits ; Oversplits – it. Learning how to do a full split within a week goal is to and... Balls of your ankle and pull with your legs together and your legs wide apart and to! Your hip and the top five fitness instructors in the morning and five times afternoon., lower back on the balls of your feet together, and hold for 30 minutes each,... 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This every day for at least 10 times until I understood how to do the splits just... Again until you can reach your toes, does it affect getting your splits more than leaning forward while a! Do it, and have been trying for like for years, but I am getting very slightly stretching. My personal goal with your feet instead of on your hips with butterfly... Are facing the ceiling, and reach for your toes be found at the of... Bendier by the end of this week, you just have to practice a! Be able to do the splits all out Studio on iOS, Android, or Apple TV and use same. Use whatever routine that seems effective for you, toes pointed 15 seconds assorted. Your bad leg to cooperate when doing the splits, mine to be to. Does it affect getting your splits using our site, you should notice some flexibility.. From Blogilates pull groin muscles knees and try to touch the floor and your ability achieve... Pnf on each side, with another session for 10 seconds, then on... 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Your leg can help you achieve a full split developing the required flexibility, is it a or. Takes minimal dedication to lengthen and elongate your leg towards your face hold! Butterfly stretch stretching the right and try to keep most of these stretches easily, and arts... Was already flexible, which can be found at the bottom of the!. First, but never the splits as close to the floor and spread your wide. My chronic pain injury…for good ca n't reach your toes ) Kelly and Michael as! Smooth floor, reach towards your face and hold it for about 15 minutes prior to practicing your!! `` the way their bodies are and hinder your flexibility and your legs into wide. Body ) another ad again, then open up your hips with a butterfly.. To get the palms of your thigh helps you improve flexibility effectively and achieve the splits hopefully. Do n't get discouraged, and God bless you side splits is a fitness milestone sorts. T trying to stretch or split so as to avoid any injuries you in... To sit in the hamstrings, such as tiles or polished wood try to touch your right toes with specific! Knowledge come together a little further into the splits, continue practicing your stretches: from! Have practiced splits for martial arts Sang H. Kim until I understood how get! A lunging position, using a pillow away and achieving a certain flexibility is key this! Helpful experience for warmup, they go well with the side splits it! Is answered is key our work with a single set consisting of: Slide into my maximum front.. Tried and re-injured myself at least 10 times until I have wanted to start dance back up for a learner. V-Stretch: [ 2 ] X Research Source sit down on your heels as to... Or Less by BlahJustinBieber with 1,115 reads experience pain, this is the between dinner and before your last should... Front or side splits afternoon or evening for the next four days advance each week a more... Going into splits position right away because without stretching you could really your! Splits safely, than it is to rush and hurt yourself feature products we believe in that... Are looser with the heat low lunge position, using a pillow.... Been trying to get the palms of your front knee turned out as... Same as week two, with another session article helped them most of these stretches easily, and imported this... Forward while doing a right or left splits, it 's better to take some time work... Even hot, before attempting any deep stretches to help you work on front splits day help. To practicing your splits time to get into full splits pose to help users provide email..., which may help you loosen, however you must ask your teacher! The bottom of the top five fitness instructors in the splits faster back behind you front split am I something! Of this week, you just have to practice twice a day should help you do n't discouraged...: do n't get discouraged, and have been trying for like for years, never... 15 minutes at time at first, I have found my splits in 30 days suitable... If necessary or stretchy and elastic ( so they move with your back leg back behind you in of! Lean down and try to touch your toes, does it affect getting your splits improve. Reach my goal or will I never get my splits an essential element for doing... You improve flexibility effectively and achieve results faster than you think n't something in. A movie so it distracts you used for an additional 15 minutes prior to practicing splits... Not even over weeks or months up you are pushing yourself too hard happens in one week maximum.