How Do You Learn How To Do the Splits?
I've been doing yoga and dance for years, but I still can't get into the splits. Are there any specific exercises for learning how to do the splits that I could try?
The older you get, the harder it's to do the split because you tend to be less flexible. However, you can try multiple stretching exercises of the legs in general, ie. the inner thigh muscles, the outer thigh muscles, and the hamstring muscles.
You will be able to do it if you try to do it everyday for about 3-4 years. Always do some stretching of the legs everyday and then try to do the splits. I was able to do them in my 40's after trying to do them everyday for about 3-4 years maybe a little longer. Each day, I found it easier and easier and less painful. Then I got hurt in a truck accident and could no longer do them.
there is a video on yourtube which claims that by following certain excercises you can achieve that in 2-3 months
When I used to do Aikido, we sometimes land in awkward positions, so we would always stretch for a side spit before each class. I've always wanted to kick higher too, so I just did the stretches every night before bed. I think I was able to achieve a side split within a few months of regular stretching. To "train" for the splits, I would sit on the floor and spread my legs as far apart as possible. Then I take them in a couple inches. I would then lean forward with a straight back to feel the stretch in my inner thighs and knees. Go as far down as you can, I usually aim to put my chin on my hands and have my elbows touch the floor (straight back! no rounding). As you get more flexible, you can actually reach forward and nearly put your entire torso on the floor. I'd do this stretch everyday (among others) and aim for just a bit more of a split each time. Always back out of the spread position by sitting back up, putting your hands behind you and pulling/dragging your butt backwards so your legs close up a bit.
The front splits were harder. I had to start stretching for these when I did a quick stint in kung fu, and I never enjoyed stretching for those. There was no alternative stretching position, so "training" was just trying to do the splits and holding for a minute. I was able to do some okay front splits after several months of stretching. I find it's the hip flexors that were always tough rather then the hamstrings.
There's a couple schools of thought on stretching, but I went with cold static stretching with very controlled bouncing where applicable. I know it's not recommended due to high rate of injury for the less careful, but it was recommended to me by my instructor and it worked out for me.
I'll probably make a Hub one day with the "program" of stretches I would do for my lower body. It targeted most areas including hamstrings, quads, inner thighs, and even the IT band. Hard to describe by words, so may even have to do pictures.
I never have been able to. I think some people just can't. If it's possible for you, you should stretch open as far as is not too painful about 5 times a day or more if you have time. Don't get obsessed with doing it because there are lots more important things you could do with your time. If it's that important all you do is keep stretching farther and farther every time as long as you're not hurting yourself. Finally, with diligence, you should reach your goal if you are one who can do them. Most important guideline is don't hurt yourself. Go gradually, but keep at it. Remember Rome was not built in a day. Good luck with the splits.
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