Please tell me how I can do a split without taking lessons in yoga or anything lke that.
128628
You don't learn to do a split.  You are either that flexible or you aren't.  You can become more flexible, by stretching.  It took me a marking period to get my split.  I was on restriction for bad grades and confined to my room.  I didn't have anything to do but read and stretch.  Please don't rush it, that's how groin injuries happen, which is one of the most painful things you'll ever experience.  Keep stretching.  Sit on the floor, with your legs spread as wide as you can.  Bend over each leg, and over the middle, slowly.  Also, butterfly stretches are good.  Sit with your feet sole to sole and pull them back towards you as far as they will go.  DON'T BOUNCE, BOUNCING CAUSES INJURIES.  Good Luck
297725
It depends on what your splits are...\n\nIf you have equal splits like 1:15/1:15 (1st lap vs 2nd lap), you have the endurance already and should do some sprint work (repeat 200's at about 90%).  This will help you build straight up speed, and will lower your time.\n\nIf your splits are something like :65/:85, then you'll have to work on your endurance, and something that will help you would be to go on some longer runs a few times a week, maybe like 3-4 miles.  This will help you to be able to keep pace in that second 400.\n\nGOOD LUCK
480899
Try Tai Chi,it`s a bit gentler and has good results.
369534
Stretch and exercise at least once a every two days, include pike stretches and butterfly stretches and practicing the splits! You will eventually get better within a few weeks. But don't push yourself too hard as that will cause injury.\nTake care xxx.
156067
There are a lot of ways you can do this.  It really comes down to prefernce.  You could do Biceps/Triceps, Chest/Back, Back/Shoulders, Biceps/Back, Chest/Triceps.  When it comes to forearms it's good to incorporate them into your biceps workout, by doing hammer curls. You could also do some barbell wrist curls toward the end of your workout.  I work my calves as often as my abs, every other day.  In my current workout split I usually do Shoulders on one day, and legs on another.\nIf it helps any, here is my split:\nDay 1: Chest/Back/abs\nDay 2: Shoulders/calves\nDay 3: Legs/abs\nDay 4: Biceps/Triceps/calves\nDay 5: off
381928
First practice the back-bend on two legs, and then lift your foot up a little more each time so you can bend back. Then when your hands are on the floor push off with your leg on the ground so you are in handstand splits on whichever leg, it doesn't matter. Then try and lean forward a little so you can come down and you have then done it!\nTake care xxx.
117788
I hope we're talking about the same thing.\n\nIt takes time . . . do lots of stretches and then try to do "the splits".  Continue daily (even several times a day) until you've reached your goal.  When I was a dancer sometimes my muscles would be a little sore after a good day of stretching.
224537
My cousin trained himself to become more flexible for the splits by putting plastic bags (like Walmart bags) on his feet, and sliding them slowly on a wooden floor. He would put a small step stool under him so he wouldnt go further until finally he was able to pass down to a stack of pillows and eventually all the way down to the floor.
83742
do yoga 3 hours every 2 days and thats how i got real flexible
615967
Just practice and excercise.
128088
One way of doing it without weights is to stand on some stairs with your toes only touching the stairs and go up and down on your toes. Afte a while it burns but it works. You can also do it on flat ground but it doesnt work as well.\n\nCounselorDan
455562
Yoga is great exercise and an amazing stress release.  It is very relaxing and really teaches you to focus on what you are doing, and your breathing, instead of the outside world.\n\nThe best way to start would be to find a gym or yoga studio with beginners classes.  It is really important to have a good instructor when you first learn so that you don't hurt yourself, and so that you get the most out of the postures.\n\nI was always shocked when I thought I was fully in a pose, and the instructor would walk over and adjust me an inch or two and it was a whole other feeling!!\n\nThe other thing about yoga is - don't rush it.  You can do the same poses for a year and still get the benefit from doing it.  Don't feel like you have to rush from beginner to intermediate in any timeframe.  Once you learn poses in class, try doing just one or two of them at home every day, and you will feel much better.
65361
If you're a beginner, I would highly suggest practising yoga for less than an hour at first until your body gets more used to the stretching and holding your body up. I would start off doing it for half an hour.\n\nWhether you take a class or practise at home is up to your personal preferences. Personally, I do both because I can't always make it to a class.
222390
U don't have to do anything hard if u have ever listened about yoga(From INDIA) then go for it.I don't remember the exact name of that exercise but in that one has to inhale and exhale as fast and as deep as pssible and according to the epics only doing that for only 5 min can reduce 5 gram of fat from stoamch.
91744
Here's my routine:\n\n1) Toe touches with one leg crossed in front of the other (make sure knees aren't bent).  Hold for 20 seconds, and repeat 3 times.  Do this for the right leg and then the left leg forward.\n\n2) Leg stretches.  Facing forward, standing, spread your legs apart about 3-4 feet.  Bend down and stretch to your left foot, right foot, then center ground, as far as you can (but don't strain yourself), holding each time for 20 seconds.  Repeat 3 times.\n\n3) Trunk rotations.  Standing straight, with legs slightly separated, begin rotating your body, just at the waist, in a circular motion.  Complete 15 rotations in a clockwise motion followed by 15 rotations in a counter clockwise motion.\n\n4) Shoulder rotations.  Spread arms straight out, and rotate them in a forward circular motion, first as large of a circle as possible, followed by a smaller circle, and finally a very small circle.  Do for 15 seconds each circle size, and then repeat, doing it in a reverse motion.\n\n5) Neck rolls.  Standing the same way as previously, tilt your head to the side, and then rotate it in a clockwise circular motion, for 5 rotations.  Repeat in a counter clockwise motion.\n\n6) Hamstring stretch.  Sitting on the ground, pull both of your feet as close to your buttock as possible.  Then, try to get your knees as close to the ground as possible.  Hold for 20 seconds, and do for 3 repeats.\n\n7) Hurler's Stretch.  Lay on the ground, with one foot straight forward, and the other bent away from you (shaped like a V).  Lean forward and try to touch your toes, holding for a count of 20.  Repeat 3 times.  Then lean back, and try to get your bent leg to touch the ground, holding it for a count of 20, and repeating for 3 times.  Switch the leg you have forward and repeat.\n\n8) Calve stretch.  Lean against a wall with your feet out about 4-5 feet.  Keep 1 foot with the heel completely on the ground, and lean forward for 20 seconds.  Switch legs and repeat.  Do both legs for 3 repeats, and then do another 3 repeats while keeping both heels on the ground.\n\n9) Quad stretch.  While standing straight, grab one foot, and pull it back towards your buttock until you feel the muscles in your front thigh stretching.  Hold for 20 seconds for each leg, and repeat twice.\n\nWow!  That takes a lot longer to put into words than just doing it!  Remember to take it slowly when you're starting out, and to just enjoy your runs.  Doing some stretches after wards is also a good idea.  I hope the above helps, and I wish you success in your running endeavors.
204962
there is no quick and easy way....exercise and eat well. There are plenty of free websites that show exercises. try shape.com or self.com
211551
yoga would be my suggestion