The box splits, otherwise known as the middle splits, are done when both legs are stretched out to the side of you as your torso faces straight forward. Box splits are a skill that dancers, gymnasts, cheerleaders and martial artists strive to attain. After a thorough cardiovascular warmup, stretch for your box splits once per day.
Step 1
Lie on the ground with your rear end up against a wall. Extend your legs along the wall, pointing up to the ceiling.
Step 2
Keep your back flat against the ground and your abdominal muscles pulled in.
Step 3
Open your legs, allowing gravity to pull them toward the ground.
Step 4
Keep your legs straight and your toes pointed. Your knees should point toward your head.
Step 5
Hold this position for 30 seconds.
Step 6
Bring your legs back together along the wall and rest for at least 30 seconds. Repeat the stretch two to three times.
Tips and Warnings
- You may want to place your hands on the insides of your thighs to press your legs toward the ground a little.
- Do not stretch to the point that you feel pain. Only open your legs until you feel the slight tug of your muscles stretching.
