This article was co-authored by Adam Shuty and by wikiHow staff writer, Hannah Madden. Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.
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Trying to nail your splits, but can’t quite seem to get them down? Doing the splits is the ultimate measure of flexibility, and it’s sure to impress your friends or help you along in your dance career. Whether you're doing it for gymnastics, ballet, karate, or just for fun, you can achieve the splits in just a few short weeks with our daily stretching routine. See step one below to get started on your splits journey today!
Things You Should Know
- Warm up for 5 minutes before you stretch to prep your muscles and prevent injury.
- Target your hips and your hamstrings with stretches like toe touches, v-stretch, and deep lunges.
- Try to stretch for 20 to 30 minutes a day to get your splits as fast as possible.
Steps
Stretches
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1Warm up for 5 minutes before stretching. It’s very important to warm up before you attempt to do the splits. That way, you’ll prevent injury and also get a deeper stretch. Warm up by jogging on the spot for 5 minutes, by doing some star-jumps, push-ups, sit-ups or by dancing crazily to your favorite song—anything that gets your body moving![1]
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2Do a v-stretch to target your hamstrings. Sit on the floor and spread your legs out in a big v-shape. If it helps,face a wall and place your feet against it to get a deeper stretch. Keeping your back straight, lean to the right and grab your right foot with both hands. Hold the stretch for 30 to 60 seconds, then repeat with the left leg.[2]
- Next, stretch your arms straight out in front of you, as far as you can. Try to get your chest to touch the floor. Hold this stretch for 30 to 60 seconds.
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3Touch your toes while sitting down to stretch your hamstrings. Sit on your bum with your legs stretched out in front of you, feet together, and reach for your toes. If you can't quite reach your toes, grab your ankles instead. If you can touch your toes easily, reach around the soles of your feet. Hold this stretch for 30 to 60 seconds.[3]
- Remember to keep your back straight to really feel the stretch.
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4Touch your toes while standing up for a more intense stretch. Do the exact same stretch as last time, but this time, stand up! Standing with your feet together and your legs straight, lean down and try to touch your toes for 30 to 60 seconds.[4]
- Remember not to bend your knees, and try to keep most of your body weight on the balls of your feet, rather than the heels.
- If you're really flexible, try to put the palms of your hands flat on the floor.
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5Do the butterfly stretch to target your hips. Sit on the floor and bend your knees until the soles of your feet are touching. Push your knees towards the floor, using your elbows if necessary. Hold for 30 to 60 seconds.[5]
- Keep your back straight as you stretch and try to pull your heels as close towards your body as possible.
- For a more intense stretch, try leaning over and placing your hands on the ground, as far in front of your legs as you can manage.
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6Try a high lunge stretch to open up your hip flexors. Get into a lunge with your right leg forward and your back leg extended behind you. Gently push your hips forward, sitting into the stretch on your front leg, and hold it for 30 to 60 seconds. Then, switch to the other leg.[6]
- For an added stretch, place your hands on your front knee and arch backward, pointing your face up to the ceiling to stretch your abs and open up your hips even more.
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7Do a low lunge stretch for added hip flexibility. Bring your right leg forward and bend your knee, then extend your left leg behind you on the ground. Lean forward and place your forearms on the ground, feeling the stretch in your hip. Hold the position for 30 to 60 seconds, then switch legs.[7]
- It’s okay if your forearms can’t quite get flat on the ground yet. Place your hands on the ground and just lean forward as far as you can.
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8Do kneeling stretches to loosen up your hamstrings. Kneel down onto your knees and extend one leg out in front of you, making sure that it's completely straight. Place a hand on either side of your extended leg and lean down into the stretch. Hold for 30 to 60 seconds, then repeat on the other side.[8]
- For a more intense stretch, place your extended leg on a raised surface, such as a pillow or mat.
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9Try a scissor sit stretch to open up your hips. Get into a lunge position with one leg in front of you and the other flat on the ground behind you. Slowly sit onto the hip of your front leg, keeping your leg bent in a “scissor” position. Lean forward to feel the stretch in your hips, and hold the stretch for 30 to 60 seconds before switching sides.[9]
- In yoga, this is called a pigeon pose.
Holding the Splits
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1Do the splits over 2 to 4 cushions. Grab some flat pillows or cushions, then stack them on top of each other on the floor. Position your torso directly over the cushions, then slide down into the “splits.” Since you have the cushions underneath you, you won’t get into a full split position—instead, you’ll feel the stretch in your hamstring as you hold the splits.[10]
- Hold the splits position for 30 seconds, then switch to the other side.
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2Remove a few cushions, then hold the splits again. Once you feel comfortable with a couple cushions beneath you, take 2 or 3 away and hold the splits over 1 cushion for 30 seconds at a time. This will give you a deeper stretch and train your body to get into the splits position.[11]
- As you stretch, you’ll notice yourself getting lower to the ground each time. This is a good thing, and it means that your stretches are working!
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3Hold the splits for 1 to 2 minutes. One of the best ways to stretch for the splits is to actually practice the splits![12] Practice doing a right split, a left split, and a center split, and hold it for 1 to 2 minutes at a time.
- Practice doing each type of splits slowly, gently easing your legs as far down as possible. When you've reached your limit, try to hold that position for 30 seconds. Then give yourself a break before trying again. Attempt to push yourself a little further down each time.
- You can also wear socks while you stretch (rather than stretching barefoot or in shoes) to help your feet to slide easier, especially on wooden or linoleum covered floors.
Tips and Safety Info
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1Set aside 20-30 minutes a day to stretch. Getting the splits fast is everyone’s goal, but depending on your level of flexibility, it may take some time. Try stretching for at least 20 to 30 minutes every day until you can do your splits.[13]
- Pencil these 20-30 minutes into your daily schedule and don't forget them, no matter what. If you're tight for time - multitask! Do your stretching exercises while watching TV, learning multiplication tables for school or waiting for the pizza delivery guy. It doesn't matter.
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2Stop stretching if you feel pain. When practicing for the splits, you should feel a good, intense stretch in your leg muscles, but you should never feel any pain. If that happens, slowly back out of the stretch and give your muscles a rest before trying again.[14]
- Feeling pain can indicate that you are pulling or straining your muscles. Getting a pulled or strained muscle means they need rest, which can set you back in your journey to getting the splits.
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3Avoid bouncing as you stretch. While it might feel natural to get into a stretch position and then bounce up and down, doing so can actually be dangerous. Hold your stretches in a steady, solid position to prevent injury and stretch safely.[15]
Warnings
- Go slowly, and stop stretching if you feel pain.[16] Stretching too quickly or without warming up can lead to injury.⧼thumbs_response⧽
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
- ↑ https://www.youtube.com/watch?v=Snd8ny053wI&t=12s
- ↑ https://www.youtube.com/watch?v=okGREizzjlY&t=407s
- ↑ https://www.youtube.com/watch?v=okGREizzjlY&t=170s
- ↑ https://www.youtube.com/watch?v=7I4cKIK29O4&t=90s
- ↑ https://www.youtube.com/watch?v=4N618KBZBPw&t=10s
- ↑ https://www.youtube.com/watch?v=4N618KBZBPw&t=71s
- ↑ https://www.youtube.com/watch?v=SdltgVDEPmM&t=298s
- ↑ https://www.youtube.com/watch?v=SdltgVDEPmM&t=362s
- ↑ https://www.youtube.com/watch?v=YziSrtaKwSs&t=406s
- ↑ https://www.youtube.com/watch?v=YziSrtaKwSs&t=406s
- ↑ Adam Shuty. Certified Strength & Conditioning Specialist. Expert Interview. 26 August 2020.
- ↑ Adam Shuty. Certified Strength & Conditioning Specialist. Expert Interview. 26 August 2020.
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
About This Article
With patience and practice, you may be able to start doing the splits in as little as a few weeks. Before attempting the splits, spend at least 5 minutes warming up with some light cardio, like jogging, dancing, or doing jumping jacks. This will get your blood flowing and help prevent injuries. To improve your flexibility, add some light stretches to your warmup routine as well, such as lunges or butterflies. To get good at the splits fast, set aside 20 to 30 minutes each day to practice consistently. As you practice, listen to your body and be careful not to overdo it. You should feel a deep stretch while you’re getting into a split, but stop if you feel pain so that you don’t hurt yourself. To practice the splits, do a series of stretches to increase your flexibility and range of motion. Hold each stretch for 30 to 60 seconds. Start with a V-stretch, where you sit on the floor and spread your legs in front of you in a wide V shape. Lean forward and grab your right foot with both hands for 30-60 seconds, then your left. Finish the stretch by leaning forward as far as you can with both arms straight out in front of you. Next, put your legs straight out in front of you and try to touch your toes, keeping your back straight. Then, stand up with your legs straight and lean down to touch your toes. To get a good stretch in your hips and thighs, sit on the floor with your feet touching and your knees out to the sides. Use your elbows to gently push your knees down toward the floor, and use your hands to pull your heels as close to your body as possible. Remember to keep your back straight. Finally, do a kneeling stretch. Get down on one knee and put your hands on the floor in front of you, then stretch out your other leg in front of you. Lean your body forward for a deeper stretch. After 30-60 seconds, repeat the stretch on the other side. When you’re done with all those stretches, try doing the actual splits. You can do all 3 splits—right, left, and center—or just choose one to focus on. Lower yourself into each split slowly and carefully until you’ve reached your comfortable limit, then hold the pose for 30 seconds. Take a break before you try again. Don’t get discouraged if you can’t do a full split right away. The more you practice, the more flexible you’ll become. To learn how to use a partner to help you get closer to doing the splits, keep reading!
