How To Get Into the splits

Weren’t born with natural flexibility?

Just can’t get down into the splits? Well these split stretches will really help!

·         Bend one leg in front of you.

·         Semi straighten your other leg behind.

·         Hang your arms by your side for support.

·         Make sure that you keep your hips square.

·         Push as low as you can and hold for 15+ seconds.

This stretches your hamstrings, preparing them for when they will be straightened out the front.

·         Kneel on one leg.

·         Straighten your other in front.

·         Put your arms by your side for support.

·         Bend at your hips and lean down towards your front leg.

·         Make sure that you keep your hips square.

·         Push as low as you can and hold for 15+ seconds.

You're nearly there! Keep on going...

·         Fully bend one leg.

·         Sit on it.

·         Straighten your other leg out in front.

·         Put your arms by your side for support.

·         Bend at your hips and lean down towards your front leg.

·         Go as far as you can.

·         Make sure that you keep your hips square.

·         Push as low as you can and hold for 15+ seconds.

This is the last stage of the split stretching exercises. If you are a beginner and can't go all the way down, support yourself with your arms.

·         Put one leg out to the front, and the other out to the back.

·         Straighten both legs as much as possible.

·         Put your arms by your side for support.

·         Go as far down as you can.

·         Make sure that you keep your hips square.

·         Push as low as you can and hold for 15+ seconds.

Plan to work gradually to stretch farther:

These steps will train you to stretch past the split line. This is very important for advanced dancers, gymnasts, and cheerleaders, but should only be worked on if you can already do the splits well.

• Start out with putting a cushion/pillow underneath your front leg and stretch. 
• Gradually increase the height at which either leg, or both legs are positioned on pillows.

This is called oversplitting and will stretch you past the splits, but never bounce to get there. You probably will tear/rip/strain your muscles. Then you won't be able to do the splits until you have recovered.

Resources from:  

http://www.wikihow.com/Stretch-for-the-Splits

http://www.fitness-training-at-home.com/split-stretching-exercises.html
http://www.foundshit.com/over-extended-splits-strecth/