How to Do the Splits
Cheerleaders, gymnasts and dancers execute perfect splits to add vigor and excitement to their routines and performances. It seems really hard to do at a glance, but as long as you have the right techniques, you’ll know how to do the splits like a pro.
What You’ll Need:
Padded, cushioned area
Comfy and flexible clothing
Doing Warm-Ups
The key to successfully doing splits is to warm up the right way. Preparation for splits requires a lot of stretching, in order for your body muscles to become more flexible and to train it to withstand awkward positions for a longer time. Stretching also helps prevent injuries from happening.
Some stretches you can do include:
Lunges (Kneeling and reverse lunge stretch)
Single leg stretch and assisted single leg stretch
Straddle side stretch
Straddle center stretch
Half-split stretch
Levies and leg rotation
Butterfly stretch
Practice these stretching techniques, making sure your back, legs and arms are aptly stretched and exercised. These can be painful during your first few tries, but as your body gets used to them, they’ll be easier. Start with the basic stretches first, before proceeding with the more difficult ones. Do these warm ups for at least ten minutes.
Getting Into Position
splits
Begin by crouching like a runner in starting position: one of your legs must be in front, bent at 90 degrees, while the other must be at the back, extended.
Start lowering your chest to your front knee, keeping your back as straight as possible. Go down as low as you can, but make sure you don’t overdo it. It’ll be uncomfortable, but make sure you don’t go too low, that you’re already in pain.
Hold this position for at least 20 to 30 seconds.
Sit up slowly, bringing your rear knee to the floor. Afterwards, straighten your front leg, holding the position for another 20 to 30 seconds.
Bring your chest lower towards your front knee, and hold.
Sit up, working your front leg close to the floor, but keeping your back leg on the ground. This takes a few tries to master, but as soon as you’re flexible enough, you can do this with ease.
Straighten up and repeat.
A Few Tips
Never forget to warm up before doing your splits, but make sure you don’t overstretch, or you might pull a muscle.
Do the splits on a well-padded floor, where no one can step on you. Make sure you clear the place of cluttered objects, too.
Wear stretchy and flexible clothes.
Putting out your hands on either side helps hold yourself up, and lets you go down farther.
Stop when you feel pain.
Track your progress by asking someone measure how far off you are from the ground every time you do your splits.
Executing a perfect split can be tough, but as long as you practice and persevere, you’ll be able to contort your body in no time. Use these tips as you train, and soon you’ll find yourself doing graceful splits one after another.