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The ability to do the splits is often seen as a sign of flexibility and grace. Whether you’re a dancer, gymnast, or simply interested in improving your flexibility, practicing splits can be a valuable skill to develop. While achieving the splits may seem intimidating at first, with consistent practice and proper technique, you can make significant progress in just one day. In this guide, we will explore effective techniques and exercises to help you achieve the splits in a day. So, let’s dive in and discover how you can improve your flexibility and master this impressive feat in a short amount of time!
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The split technique requires flexible hips. Regularly doing deep leg stretches can help you get the flexibility you need to do splits. Depending on the amount of time spent on stretching and your initial flexibility, you can get into splits relatively quickly.
Steps
Prepare
Warm up
- To do a side split, you need to do an open leg squat, a side lunge, and a deep plies.
- To do a split, you do a lunge jump, a reverse lunge, and a traditional squat.
- Sit with your knees bent so that they point outward and form a “v”.
- Touch the soles of your feet together and place your hands on your feet or ankles.
- Bend over, bring your head as close to your feet as possible, holding that position while taking a few deep breaths.
- Use your elbows to gently push your knees to the floor.
Stretch to split legs
- Step one foot forward and bend your knee so that it is in line with your toes.
- Stretch the back leg.
- Place your fingertips on the ground on both sides of the front foot.
- Gently bring both hands to the insides of the front feet and place them on the floor.
- Take a few deep breaths and allow your muscles to relax with each breath.
- If possible, place your forearms on the floor for a deeper stretch.
- Spread your legs wide and keep your knees straight.
- Bend to push the upper body to the floor.
- Breathe deeply and relax your muscles more with each breath.
- Raise your body back to a sitting position with your back straight and gently bend your knees back to the frog position.
- Repeat the above stretch 3 to 5 times.
- Lie on your back and bring one leg up to your head, as close to your head as possible.
- Hold your feet with both hands for 20 seconds.
- Release your legs and relax for 20 seconds.
- Lift your legs up again and try to push your head closer each time.
Starting to split legs
- Kneel behind a hug pillow.
- Rest your hands on a yoga pillow to support your body.
- Place one foot in front of the pillow with the back knee resting on the ground.
- Gently straighten your front leg as you slide your back foot back, flexing your toes inward.
- Let pillows support your legs to relieve some of the strain.
- Take 3-6 deep breaths and stretch your legs further out with each breath.
- Repeat 3-5 times, alternating legs in front.
- Get into a forward lunge position with your hands on the floor on either side of your front foot.
- Slowly slide your front foot into a split.
- Lower the person to the ground.
- If you feel a stretch, don’t push yourself too hard, or you may end up straining your muscles.
- Hold this position for a few seconds and then relax on your knees.
- Repeat 3-5 times, trying to lower yourself down after each rep.
Advice
- Exercise every day to keep the muscles flexible and to be able to split legs faster.
- For each leg stretch, do it twice, holding each time for 30-60 seconds. The first time you won’t stretch your legs very deeply, and the second time you stretch deeper. After doing the first rep, switch to the other leg and back to the first leg for the second set, and switch legs again for the second set on the other leg.
- Always stretch your legs before and after an exercise session. This is to reduce your chances of injury.
- If you’ve been doing leg stretches for more than a week, try other leg stretches. Practice the old stretch first, then do the new one. Keep practicing until you feel hip pain. Drink water and then you should go back to the old way of stretching.
- Breathe while doing leg stretches. Breathing helps you relax your muscles and stretch your legs deeper. When you exhale, your muscles will naturally release tension, so you should breathe deeply to be able to split your legs more deeply. [10] X Research Source
- Try to do splits after each exercise session. This is the best time to split because the muscles are warmed up and ready to enter the split. [11] X Research Source
- Bathing before stretching can be helpful for body flexibility. A hot bath warms up the muscles and helps them relax better. Muscles are relaxed after a hot bath, so you can do deeper splits.
- Use a timer to make sure you hold the stretch long enough. Most stretches need to be maintained for 30-60 seconds to be effective. Be careful not to force yourself to speed things up. Do it slowly so as not to injure yourself. [12] X Research Source
Warning
- Do not stretch your legs too deeply. Most people can’t do splits in a day. If your initial flexibility is very poor, it will take more time to achieve the flexibility needed for the split. Be gentle with yourself. If you practice stretching your legs a little bit every day, you will soon have the desired flexibility.
- Consult your doctor before starting leg stretching exercises. Before performing you need to make sure you are healthy enough and can do stretching exercises.
- Stop stretching your legs when you feel pain. When you stretch your legs, you usually feel a stretch or pull in your muscles, not pain. If you feel pain or too much tension, try to ease the pulling or rest. If you feel a sharp pain you must stop exercising immediately. [13] X Research Source
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 36 people, some of whom are anonymous, have edited and improved the article over time.
There are 13 references cited in this article that you can view at the bottom of the page.
This entry has been viewed 218,088 times.
The split technique requires flexible hips. Regularly doing deep leg stretches can help you get the flexibility you need to do splits. Depending on the amount of time spent on stretching and your initial flexibility, you can get into splits relatively quickly.
In conclusion, practicing splits in a day requires dedication, consistency, and patience. It is important to warm up properly before attempting any splits exercises to prevent injuries. Stretching and strengthening exercises such as lunges, hamstring stretches, and core exercises can help improve flexibility and increase the range of motion needed for a successful split. By gradually increasing the intensity and duration of split practices, individuals can see progress over time. It is crucial to listen to one’s body and avoid pushing beyond personal limits to prevent strains or other injuries. With consistent practice and a positive mindset, achieving the splits in a day may not be realistic for everyone, but it can be an attainable goal with time and perseverance. Remember that everyone’s journey towards the splits will be unique and it is important to celebrate individual progress and improvements along the way.
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4. Are there any specific exercises I can do to improve my split flexibility quickly?
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6. Is it possible to do the splits without any prior flexibility training?
7. Are there any specific warm-up exercises I should do before attempting the splits in a day?
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