How can I train myself to do a split?
I am planning on joining danceline for my school and I need to train myself to do a split in 2 weeks. What stretches can I do or how should I approach this?
I am planning on joining danceline for my school and I need to train myself to do a split in 2 weeks. What stretches can I do or how should I approach this?
Comments
Steps
1Warm up your legs by running/jogging for about ten minutes before you try the split so you don't pull a muscle. Stretch both of your legs with butterfly stretches (sitting and making your legs in a circle like way and touching your toes) and by touching your toes while standing or sitting. There are several other stretches that are listed under these steps. Pick a few stretches a day, and stay in each stretch for at least 1 minute.
2- Get on your knees and put one leg straight in front of you to get into the split position. Bend at your waist. Slide down as far as you can go in the splits position and hold it for 1-2 minutes. Use your hands on both sides of your legs to balance yourself. Don't stretch to the point of pain, but make sure you feel the stretch. Keep holding onto the position until you reach into a "split" like look.
3- Come back up and do some different stretches, like touching your toes or seated butterfly stretches.
4- Stretch everyday. You will eventually achieve the splits after a few weeks/months (depending on the individual) if you are determined. Stay motivated and never give up! Continue stretching for 20-30 minutes a day and you'll get there.
5- Do the stretch called the V-sit: sit with your back flat against a wall. Bring both legs as far back to the wall as you can and keep proper posture and straight legs. While keeping your posture, bring your back down towards the floor as your arms reach out in front of you (not down) as far as possible. Feel the stretch. Do this first pointing your toes, then flexing your feet. Try moving your legs out further as you go on. Also, you can reach out towards your right and left legs. Remember to breathe
6- Do the stretch called the straight leg stretch: Basically, keep your legs straight and feet together. Stand, and without bending your knees, reach down as far as possible. Put your weight on your toes (not your heels)–this feels a bit unnatural at first, but it is the proper way to stretch. You can also do this one sitting. Sit with proper posture, legs straight out in front of you and ankles together. Reach out with your arms. Do this both flexing and pointing your toes.
7- Do the stretch called the sideways stretch: Stand in the straight leg stretch position. Now bring your right leg out in front of you (like you’re taking a step forward) about two feet. This doesn’t have to be precise, just as long as you’re close. Stand up, keep your posture back. Now reach down to your right foot, keeping your posture back and your hips in line. Your hips shouldn’t shift to aid you in your stretch. Go down slowly, and if you hips shift, come back up and try again. Go as far down as you can without shifting hips. After doing this for a minute, bend your left leg and continue stretching to your right. Now switch legs.
8- Do the stretch called the Four stretch: Sit down and put both legs straight out in front of you. Bend your left leg so that your left knee is on the ground, your left foot also on the ground with the flat side touching your right knee, and your right knee is straight with toes pointed. See the four that your legs make? Stretch, with proper posture, to your right leg. Reach out with your arms, as far as you can. After a minute, remembering to breathe, of course, flex your right foot and continue reaching out for another minute. Switch legs, and repeat.
9- Do the stretch called the standing V-leg stretch Stand up, posture back, with your legs shoulder width apart. You can go a little wider if that’s more comfortable for you, but try to keep it as close to shoulder width as possible. Bring your straight arms between and beyond your legs–reach back. Also reach to your right and left legs. Reach down the center, too. As with the straight leg stretch, keep your weight over your toes rather than your heels.
10- Do the stretch called the Half squat: Squat. Keep your right leg where it is and place your left leg straight out your left side, toes pointed, as if you were doing the center splits with your left leg. Put your right hand on the ground to the left of your right foot. Use your right elbow to push your right knee out. You should feel stretching your inner thighs. Now flex your feet. Switch sides.
11- Do the stretch called the splits: Never be discouraged by how far you are from the splits. Just get as close as you can and hold it there for awhile (a minute). Relax, and repeat a few times. You can also do the splits on the wall (preferably, a doorway, so you can keep your balance). In a few days, after doing multiple stretches, you will notice that you’re getting closer. Rejoice!
12- Do the stretch called the quads stretch:Stand with two legs straight then bring either foot to the back of your bottom. Keep both knees in line to get the best stretch. To help you balance hold onto something such as a table or another person. Now try with the other foot.
Tips
If you are fully touching the ground, yc
Kidnapped
Toasty needs 10 points
that was the best answer i have seen
(But i won't expect a split to be painless and easy)
it takes days
but everyday strecthing your legs possible until is flexible to do splits
look at this website
http://gymnastics.about.com/od/trainingadvice/ss/f...