To do the splits you need to have highly flexible muscles. You may want to do it because you do dance or gymnastics or simply for your own benefit. To achieve your goal, start stretching every other day. Work on the muscle groups of the legs and hips by gradually stretching the muscles with targeted exercises to see your flexibility improve. Being able to do the splits takes time and consistency, so be patient and respect the rhythms of your body to avoid getting injured. Stop stretching exercises right away if you feel pain.
Steps
Method 1 of 3: Exercises to Be Able to Touch Your Toes
Step 1. Start with the classic exercises
Sit on the exercise mat with your legs straight in front of you. Tilt your torso forward and reach your hands towards your toes. Gently grab your toes and hold the position for 30 seconds. Then slowly bring the torso back to an upright position, slowly unrolling the spine. Repeat the exercise several times, depending on your condition.
- If you can't touch your toes, keep your arms and hands stretched forward as much as possible.
- If you want to increase the difficulty of the exercise, flex your toes forward and try to touch your toes. Try to bring your torso as close to your legs as possible.
Step 2. Keep one leg straight and one leg bent
Sit on the mat with your legs straight in front of you. Bend one leg so that the sole of the foot adheres to the opposite thigh. Tilt your torso forward and stretch your arms out in front of you. Grab your toes with your hands and hold the position for 30 seconds. Switch legs and repeat.
The knee of the bent leg will be pushed towards the floor as you lean forward
Step 3. Do the cobbler yoga pose
Sit on the mat and fold your legs sideways to bring the soles of your feet together. Gently bring your heels closer to your pelvis. Let your knees drop towards the floor as you. Tilt your torso forward towards your ankles in a controlled motion. Hold the position until you feel the muscles in your hips and thighs tighten.
Step 4. Tilt your torso forward with your legs apart
Sit on the mat and spread your legs. Try to open them up as much as you can, but don't feel pain. Place your hands on the floor in front of your pelvis and slide them forward. Tilt your torso gradually bringing it closer to the floor. Stop when you feel the muscles in your hips, thighs, or back pull. Hold the position for 30 seconds before slowly returning your torso to an upright position. Repeat the exercise.
If you want to increase the difficulty of the exercise, grab your ankles with your hands as you gradually lean your torso forward. With practice, you will come to rest your forehead on the ground
Method 2 of 3: Dynamic Exercises to Increase Muscle Flexibility
Step 1. Do a series of partial squats
Start standing and spread your legs so that the distance between the feet is slightly greater than the distance between the shoulders. Tilt your torso forward until your fingers touch the floor. Extend your left leg to the side and bend your left knee at the same time by performing a half squat.
Start by repeating the exercise 5 times on each side. You will be able to gradually increase the number of repetitions as your muscles become stronger and more flexible
Step 2. Practice the yoga pose of the frog
Kneel on the mat and assume the four-point position. Gradually slide your knees outward while keeping your toes active and curved back. Slowly move your hands forward so that your torso gradually approaches the mat. In a controlled movement, let your hips also move downwards, so that they gradually open up more and more. Stay in the final position for 30 seconds before returning to the starting position.
Depending on your level of flexibility, your hips may struggle to open. If necessary, you can support the weight of your torso with your hands and forearms. You can also continue the movement until you are fully stretched out and then start over
Step 3. Spread your legs against a wall
Position yourself so that your buttocks are pushing against the wall and your legs are straight and together, with your feet pointing towards the ceiling. Open them slowly letting them slide against the wall. Your heels should never come off the wall as you spread your legs. Stop when you feel your muscles tense and stay in that position for a minute. Then bring your legs back together and repeat the exercise.
If you want to increase the difficulty level of the exercise, push your hands against your thighs as you spread your legs
Step 4. Become more flexible with partial lunges
Get on your knees. The knees and the backs of the feet must be in contact with the mat. Step forward with one leg and align the knee with the respective ankle, so that the thigh is parallel to the floor. Keep your hands on your hips and torso vertically, then slowly bring your hips forward. When you feel your muscles tense, stop and stay in that position for 30 seconds. Bring the leg back and repeat the exercise on the other side.
- If you are doing the exercise correctly, you should feel the anterior thigh and groin muscles stretch. If you feel tension elsewhere, you are probably not doing the exercise correctly.
- The shin of the rear leg and the back of the foot should remain snug on the mat throughout the exercise to help you stay stable.
Method 3 of 3: Stretching Tips
Step 1. Warm up your muscles for 5-10 minutes before stretching
Complete a series of jumping jacks, run at a light pace for 5 minutes or jump rope. The goal is to get blood flowing to your muscles to avoid injury by stretching.
Step 2. Respect your limits in every position
When you feel the muscles pulling, stop and hold the position for the recommended time. Don't push yourself any further and don't move back and forth in an attempt to push your limits, otherwise you risk damaging your muscles or joints. Move with caution both when it is time to enter a position and when it is time to dissolve it. Maintain the stretching of the muscles until you feel a slight burning. This sensation usually develops after 30 seconds or more.
More than anything else, it is your level of fitness and health that determines how long you should hold each position. Some people will benefit from the exercise after thirty seconds, while others will need to hold the same position for a minute to achieve good results
Step 3. Stop immediately if you feel pain
You may feel slight soreness as you perform the stretching exercises. This is a normal and expected effect. However, if you feel an intense, sharp or stabbing pain, immediately release the position without delay. Failure to do so could result in damage to your muscles or joints.
The pain that can be felt while stretching generally comes from the joints, for example those in the knees or hips
Step 4. Stretch every other day
Do not give in to the temptation to exercise every day to achieve the desired results faster, otherwise you risk overexerting your muscles. Both muscles and joints need time to rest and recover. Stretch every other day to prepare for the splits. A thirty-minute session, including the warm-up phase, is the recommended choice.
Advice
- Breathe in and out deeply as you stretch. Each new breath will help you deepen the position.
- Wear appropriate clothing for stretching, such as a shirt and sweatpants.
