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Learn How to Do the Splits in One Day (For Beginners)

Updated on February 3, 2018
You can learn how to do the splits by following 3 simple steps.
You can learn how to do the splits by following 3 simple steps. | Source

How to do the Splits in One Day by Following 3 Steps

Learning how to do the splits in one day for beginners can be a difficult task, but it can be achieved with patience. By following a few simple rules, it can be done if your body is flexible enough.

Keep in mind that some people are just naturally more flexible than others and they can find it easier to accomplish. So you should know your body’s limits and be careful not to injure yourself.

However, almost anyone can do at least a near “split” if they try.

Follow the three simple steps below to learn how.


Step 1: Begin in the Morning and Prepare Yourself

You will want to get started early in the day so that you can pace yourself.

Remember, have the turtle mentality of “slow and steady wins the race” for this. If you want to learn how to do the splits in one day in one hour, then you will end up hurting yourself. After all, it’s just the splits! It is not worth beating yourself up about it if you can’t do them like an Olympic gymnast right away.

To prepare yourself, get up early on a Saturday or Sunday, wait for your breakfast to digest then you can start with the initial steps. Wear some flexible clothing that will not obstruct your limb movement.

For instance, sweatpants or even in your underwear will work just fine. Though, clothing like a stiff pair of jeans is out of the question if you want to do a proper split.


Step 2: Find a Location and Stretch Properly

After you have your wardrobe figured out and breakfast over with, then it’s time to get down to business.

Find a floor that has no clutter around it and enough room for you to spread out on. You don’t want to hurt yourself by sitting on the TV remote or banging a knee on a table nearby.

In your ideal location, it’s time to start stretching. Again, when doing a stretch, it is important not to rush anything or to use any abrupt motions. It would be terrible to pull a hamstring or injure something, so take your time. Focus on stretching all muscle groups in your legs.

Furthermore, it is advisable to slowly stretch your back, obliques, shoulders, and other parts of your body for precautionary measures. You’ll be more prepared for doing the splits and also much more flexible.


Remember to stretch your whole body to prevent injuries.
Remember to stretch your whole body to prevent injuries. | Source

Step 3: Work Up to a Full Split

Now for the tough part.

Body positioning is essential if you want to show you know how to do splits in one day. Move your legs out in front of you, more than 90 degrees apart if you can. If you cannot move them farther then that’s okay. Remember we’re just getting started.

Keep your back straight and move your hands out along the floor in front of you.

Next, you will want to rock your hips slowly and gradually move your legs further out past the 90-degree angle you started with. Your goal is to spread your straightened legs as close to 180 degrees as possible over time.

The important detail is not to do this in one sitting or else you will end up hurting yourself – or simply give up because it isn’t possible to do it the first time unless you are Gumby.

After about ten minutes of this action, stop and take a break.

The key, if you want to learn how to do the splits in one day, is repetition over gradual intervals throughout the day to increase flexibility.

Take a break between intervals and do something else. For example, do some chores around the house, walk the dog, or watch some TV. Relax for twenty to thirty minutes, get back on your floor position and start at Step 2 again, but go slightly further than you did before.

Repeat this process until you have finally achieved your goal of doing the splits – or as close to what your body will permit you to do. Remember the mantra of the turtle, “slow and easy wins the race.”

Understanding how to do the splits in one day for beginners is challenging, but if you are persistent and patient, then you will be successful.


Understanding how to do splits in different positions can be achieved as well.
Understanding how to do splits in different positions can be achieved as well. | Source

Video: Watch How To Do the Splits for Beginners

Do you think you're too old to try the splits?

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    • profile image

      Aashima 

      10 months ago

      Yes I will definitely try out for workout

    • profile image

      Tish 

      2 years ago

      It really worked

    • profile image

      Elizabeth Everhart 

      2 years ago

      I can't do them and I've been trying for six mounths

    • profile image

      Cece 

      3 years ago

      I can do the splits while jumping in the air know. I learned how to do it in ten minutes

    • profile image

      Bree 

      3 years ago

      im in dance and I could do the splits even in my skinny jeans. But then I didn't do them all the way down and now I can only do them on the stairs. On top of that I have a bad posture while doing them on the floor.

    • profile image

      fishstick 

      3 years ago

      I wanna try this! My friend learned how to do the splits by just stretching and I am determined to do them!

    • profile image

      potato 

      4 years ago

      I just can't remember to do them everyday :P

    • profile image

      werewolf_moon 

      4 years ago

      Im scarred what if i never get fo do the splits i have tried for about three month and i can't do them im only 13

    • profile image

      Carlin 

      4 years ago

      It took me 3 months to get both of my left and right front splits. Now I have to jump the hurtle of middle splits,but I should be okay since I'm already halfway there. This seems useful. C: I'll try it more often.

    • dis-cover profile image

      Nikolic Predrag 

      4 years ago from Serbia, Belgrade

      Very interesting, worth to try. Voted up!

    • profile image

      tia 

      4 years ago

      Its awesome. I'm gonna do it.

    • profile image

      taylor 

      5 years ago

      I am 11 and i know how to do everything else but a full spilt i am in gymnastics

    • profile image

      haven 

      5 years ago

      i love splits i used to go to dance class and i learned how to do a split but i lost my flexibility im about to try this progream but i hope i get it.

    • profile image

      sally k 

      5 years ago

      i'm a girl i have learnt it ever since i was a baby i play backetball do cheerleadind play soccer am a A+ runner not to show off!!!!!!my friend at school can do it like i can. see yaa woulden't want to be yaa.:) sally out

    • profile image

      hamdi abdi 

      5 years ago

      splits it is so easy i am a boy and i learn splits in one day i will teach my firend in school

    • profile image

      lola 

      5 years ago

      this was good but i couldn't do the splits so sad i wanted to show my friends that i could do the plits

    • profile image

      Nicole 

      6 years ago

      This was O.K. but i didn't learn how to do it:(

    • profile image

      madison 

      6 years ago

      this how to is only for the middle splits though not left and right. for those you need to physically do the splits and keep stretching

    • profile image

      Beyonce 

      6 years ago

      I'm 30 and want to do a split

    • profile image

      Morgan 

      6 years ago

      I am 10 and I used to do gymnastics but I want to do it again

    • profile image

      Renicica 

      6 years ago

      i am 11 and i want to do the splits

    • profile image

      Maddie 

      6 years ago

      I want to do this!!!!!!

    • Chandryclaire profile image

      Chandryclaire 

      6 years ago

      Wow. I am going to try your suggestions and see if I can do the splits in one day. I do pilates right now and I am getting great results. Thanks for info. It's one of my odd life goals to learn how to do the splits:-)

    • profile image

      bianca 

      6 years ago

      Im only 12 i wanna do a split

    • alocsin profile image

      alocsin 

      6 years ago from Orange County, CA

      Yikes, I think it would take me more than a day to attempt this, given my age. Voting this Up and Useful though.

    • Judi Bee profile image

      Judi Brown 

      6 years ago from UK

      I did learn to do the splits many years ago - I gave myself more than a day to do it though! If I tried it now, I doubt I would ever get up.

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