How to Do the Splits in 10 Steps Without Pain
Warm up before for doing the splits (Steps 1 to 3)
1. Wear the right clothing
Ever wonder how to do the splits without pain or tearing your favorite pants?
Well, you’re not going to an 18th-century dance, so put your corset in the closet. Make sure you wear something comfortable so that you can move without any added resistance. Put on some sweatpants or even your underwear would be ideal. Comfort is always an important priority for performing a proper split.
2. Find space to do the splits
Find a nice space on the floor where you can spread your legs across without anything getting in the way. Try the living room in front of the TV. Make sure to move any furniture, toys, or any other obstacles that could interfere.
This is perhaps the most important step of all of them before doing the splits. If you don’t stretch everything (including EVERYTHING from your neck, back, torso, arms, legs, to pinkie toes) then you could seriously injure yourself or pull something.
Flexibility isn’t possible without stretching, so remember to do it every day before you try any exercise – especially when training your body to do this. Remember to stretch properly using appropriate stretching techniques.
Start doing the splits (Steps 4 to 8)
4. Sit down on the floor
In the free space you’ve reserved, sit with your legs apart spread across the floor. Right now, an L-shape will do.
5. Move your legs outward
Slowly move your legs out more than the 90-degree L-shape if you can.
Remember it is not a race. The only competition that you have is with yourself so take it easy. Do it very slowly and not beyond your body’s capability. You don’t want to pull anything so be extremely careful and don't rush yourself.
6. Maintain proper posture
The entire time you are doing this you must remember to sit up straight. Don’t arch your back. Hold your shoulders back to maintain proper form.
7. Place your hands in the correct position
Where do you put your hands?
Extend your arms and place both of your hands on the floor directly ahead of you. Again, do it slowly and smoothly. Your body should now be positioned somewhat like a tripod with your hands and butt keeping you supported.
8. Rock your hips slowly
Maintaining the same form (from step 7 above) you want to begin rocking your hips gradually. No bouncing. Remember, don't force anything that you aren't comfortable with. Feel what your body is telling you and stop if you feel any unusual pain or strain.
Now, you should be rocking forward and back to your full posture position and forward again. This is one of the key elements for improving your 90-degree L-shape more towards the approximate 180-degree goal.
Improve your formation and continue (Steps 9 to 10)
9. Angle the feet
To improve the split further, you can angle your feet so that your pinky toes point towards the floor. By doing this, you should feel the stretch progress along your inner thigh and the rotation in your hips.
Well done. If you have made it this far, then you are well on your way to doing the splits young grasshopper!
10. Move even farther and be persistent
Keep moving your hands forward on the floor and spreading your legs farther apart to where it is still comfortable. Work on this every day and don’t rush anything or else you could injure yourself. Always be patient.
Do these movements slowly and consistently on a daily basis. Eventually, you will be successful and you can show your friends how to do the splits without pain as well.
For more tips on doing the splits, check out the YouTube video below. Sona will demonstrate how to perform the splits fast and without much pain.
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