There are two types of splits, the side split and front split. To perform each, you must have the required range of motion in the hip joints, together with considerable flexibility in the lower back, hamstrings and inner thighs. A series of preparatory stretching exercises will improve your ability to perform the splits.
Step 1
Warm up with a 10-minute ride on a stationary bike, jog or run. Follow this with a dynamic hamstring stretch. Stand with your feet shoulder-width apart and your arms by your side. Swing your right leg up and try to touch your thigh to your chest. Keep the leg straight throughout the movement and swing your arms to help your balance. Do 20 repetitions, then switch legs.
Step 2
Lie on your back on an exercise mat. Keep your left leg straight and bend your right leg. Lift your right leg and bring your thigh as close as you can toward your chest. Hold the position for a count of 10. Cross your bent leg over your straight leg and try to touch your knee to the floor while keeping both shoulders on the floor. Hold for a count of 10. Repeat the same sequence of movements with your left leg.
Bend both legs, keep them together and lift them toward your chest. Keep your back on the floor. Hold for a count of 10.
Lower both legs so your thighs form 90-degrees with your body and your feet are off the floor. Keep your legs together and knees bent and swing them to your left. Try to touch knees to the floor. Hold for a 10 seconds and swing to your right. These exercises will improve the flexibilty of your lower back.
Step 3
Sit on an exercise mat with your back straight. Bend both legs and place the soles of your feet together. Get your heels as close to your groin as possible. Grasp an ankle with each hand and rest your elbows on the inside of your thighs. Gently push down on your thighs with your elbows and try to touch your knees to the floor. Hold the position for a count of 10. Relax and repeat five times. On the fifth time, lean forward and try to get your chest as near the floor as possible. Hold the position for 10 seconds, relax and repeat four more times.
This stretches your groin, inner thighs and lower back.
Step 4
Sit on a bench or couch. Place one foot on the floor and stretch your other leg out on the bench in front of you. Bend the leg on the bench slightly, lean forward and grasp the balls of your foot. Gently pull the balls and toes of your foot toward you until you feel a stretch in your calf. Hold for a count of 20 then relax. Next, pull the balls of your foot more firmly toward you and simultaneously try to straighten your leg by pushing against your hand with your calf muscle. Do not actually straighten your leg. Hold for a count of 20 then relax.
Next, stretch your hamstrings. Straighten your leg, place your hands close to your heel, lean forward and try to touch your chest to your thigh. Hold for 20 seconds. Change legs and repeat the sequence of movements.
Step 5
Perform the seated stretch. Seat on the floor with both legs stretched out to the sides as wide as possible. Lean to one side, bend from the hips and try to touch your chest to your knees. Hold for 10 seconds then lean to your other side and repeat the movement. Next reach forward with both hands, bend from your hips and try to touch your chest to the floor.Hold for a count of 10. Repeat the sequence of movements. This stretches your inner thighs, hamstrings and hips.
Use a partner to help you do the seated stretch. Your partner sits in front of you with their legs spread out wide and leans forward to grip your wrists. He positions each heel on the inside of your feet and gently pushes your legs out wider while pulling you forward. Hold the stretch for a count of 10, relax and repeat.
Tips and Warnings
- Do not hold your breath when doing your stretches. Ease yourself into position gently and increase the range of the stretch gradually.
- Do not do ballistic stretches. For example, do not bounce and force your stretches. Stop if you feel pain in your joints.
Things You'll Need
- Exercise mat
- Stationary bike
- Home treadmill
