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How to do the splits in 10 steps

Updated on August 25, 2014

The Warm Up (Steps 1 to 3)

1. Wear the right clothing

Ever wonder how to do the splits without tearing something important? Well you’re not going to an 18th century dance so put your corset in the closet. Make sure you wear something comfortable so you can move without any added resistance. In sweatpants or in your underwear will do.

2. Find space to do the splits

Find a nice space on the floor were you can spread your legs across without anything getting in the way. Try the living room in front of the tv or move the table and chairs in the kitchen to make some free space beforehand.

3. Stretch

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 proper stretch techniques.

The Split (Step 4 to 8)

4. Sit down

In the space you’ve reserved, sit with your legs apart spread across the floor. Right now an L-shape will do.

5. Move your legs

Slowly move your legs out more than the 90 degrees L-shape if you can. Remember it’s not a race. Do it very slowly and not beyond your body’s capability. You don’t want to pull anything so be careful.

6. Maintain 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 strong form.

7. Move your hands

Where to place those hands? Extend your arms and place both of your hands on the floor ahead of you. Do it slowly and smoothly. Your body should now be somewhat like a tripod with your hands and butt keeping you supported.

8. Rock on

In that form you want to begin rocking your hips gradually. No bouncing. 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.

The Improved Formation (Steps 9 to 10)

9. Angle the feet

To improve further, you can angle your feet so 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. You are well on your way to do the splits young grasshopper!

10. Move farther and be persistent

Keep working your hands forward on the floor and spreading your legs further apart to where it’s still comfortable. Work on this every day and don’t rush anything or else you could injure yourself. Be patient. Do these movement slowly and consistently on a daily basis. Eventually you will do it and you can show everyone how to do the splits without tearing your favorite pants in half!

Where do you usually attempt the splits?

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    • Akriti Mattu profile image

      Akriti Mattu 2 years ago from Shimla, India

      I was going through some of your posts. You write well. All your posts seem interesting. Looking forward to read more in the future.

    • Jackie Lynnley profile image

      Jackie Lynnley 3 years ago from The Beautiful South

      Ah; I remember in high school having to learn to do real splits; the ones from grade school cheer leading weren't good enough. We had to do a split and bounce! Split and back up...that would kill me today but I did well back then. Fun to read about! lol