How do I get my body flexible enough to do the splits?
396887
stretch many times a day, farther each day...not to strain. keep doing that and in a couple weeks you'll have it
16426
Being an in-flexible person myself, I completely understand this question.  Not only will flexibility allow you to perform the exercise correctly but in the long run, it will help prevent injuries.  \n\nKeep in mind, there's no 'exercise' program per se that is better at flexibility then another.\n\nMeaning, a particular bicep exercise is not going to make that muscle more flexible then another. \n\nAs you build muscle, it becomes less flexible because the muscle is being continually torn down and re-build.  Additionally, working out and building muscle naturally shortens the muscle in question.\n\nSo what can you do?\n\nSimple.\n\nEngage in a simple stretching routine AFTER your workout.\n\nThere's no evidence that stretching before or during your routine will prevent injury.\n\nBut there's evidence to support that stretching AFTER will help prevent injuries and it will generally increase your flexibility.\n\nA great program would be Yoga or Pilate's if you do have the time or interest in those type of programs.  But the flexibility offered there will be far beyond just keeping your full range of motion.\n\nRegardless of what exercise routine you choose to pursue, adding in a cool-down period that includes stretching after weights or cardio will help keep you flexible mobile.\n\nStretching is an exercise routine in itself that is best suited after a workout or an entire program like Yoga if that's something that interests you.\n\nPersonally, doing a stretch routine for general flexibility after I workout is perfect.  Helps keep me mobile and able to do exercises at other times and reduces the risk of injury because of limited motion.
1132015
Butterfly stretches where you sit with your knees out and the bottoms of your feet together have some one press down on your knees and hold for a count thirty if you knees touch the floor have a person stand on your legs to add more pressure BE CAREFUL NOT TO START FROM THE KNEES START CLOSE TO THE HIPS AND WORK YOUR WAY OUT TO THE KNEES.\nLots of splits, regular splits and Jean Claude van damn splits(sorry!only way I know how to explain it)And lots of high kicking\nIt's not going to happen over night be patient and stretch slow and consistent
768060
Stretch!  Be careful not to 'bounce' in your stretches, just hold them.  This helped me immensely.
1156891
It seems like you're doing fine, just do your stretching slowly and don't force your stretches. Don't forget forward splits asides from your side splits. You won't be able to kick correctly if your hamstrings aren't as stretched as your other muscles. Also practice kicking at a height where you can kick straight out and work your way up from there but never at full power unless you're hitting something or you can really hurt yourself. If you're kicking straight out and THEN bending your knee, then that's fine although you will also have to learn to kick and hold it straight out without bending your knees. Learn them slow for form and fast for actual practice but once again, NOT AT FULL POWER.  Speed comes first and power comes later, after you've learned to pivot on the balls of your feet and manipulate your waist.  Another exercise is sitting on the floor with your legs as far apart as they can go and stretching forward, trying to touch your forehead to the floor and to each of your knees. Plus sitting on the floor with your feet together, legs straight, and touching your head to your thighs. Also, try putting your foot up on a platform or an adjustable height bar and practice stretching both forward and sideways, always keeping your leg straight. When stretching, NEVER BEND YOUR KNEES. I wish you progress and advancement in your study of the arts.
286599
Gradual progression...everyday do some stretches, if you specifically want to be able to do the splits then do them to the best of your ability, without over-doing it, each day you'll notice you can stretch a little further. it will take some time but keep at it. When in any stretch position do not bounce, this is pointless and may lead to injury!
971472
Understand that your muscles do have a limit; but that you can maximize your potential as you properly train, condition, and push yourself. \nFocus on building your calf muscles and quad muscles in your legs. These are the primary jumping muscles. \nStart small. When you choose a workout and get started, one of the most common problems is to overdo your first workout and you'll hardly be able to walk the next three days. Start small, and work your way up. It is much better in the long run. \nExercise during normal activities. You don't have to make a big deal of it. focus on using those muscles as much as possible during everyday life. Walk with a toe-heel style, instead of flat-footed. You'll notice a huge difference right away. \nDo exercises to improve jumping:\n\nMini hops: jump a little off the ground, over and over without hopping. Jump rope is great for this. \nSquats - these help to stretch and strengthen at the same time. \nCalf raises - these are a major work out. They don't seem too hard, but if done thoroughly, they can make you unable to walk for a few days. Start with just a few dozen, then as you feel capable, add more and more. It is not uncommon to do 200+ when you are in great shape. Do both feet at the same time to start, then as you are able, balance on one foot and do them with all your body weight for maximum effect. \nWalk or run on tip toes for 30 minutes. \nStand in 1 spot on tip toes for 5 minutes. \nStart stretching at least 3 times a week, working mostly on the hamstrings, quads, hip-flexors and glutes. Simply use a towel to stretch your given limb to its comfortable limit for 10 seconds, then from the same angle pull/contract against the stretch for 10 seconds, relax and go back into the stretch. You should be able to easily improve range of motion, as this type of stretch tricks the body into giving up more flexibility! Repeat this sequence again one more time at the improved range. Stretch only after your work-outs, as research indicates stretching before an event or work-out actually decreases power output. \nSuck in your stomach with a deep breath; try to imagine sucking into the spine. Hold this position for 20 seconds. repeat 4 more times. Do these 3-4 times a week to reap the performance rewards and the appearance of a slimmer waist, as the internal organs wont sag! This builds up the transverse abdominal wall. \nTry walking around on your heels without letting the ball of your foot touch the floor. This will help to strengthen the tibalis anterior (commonly referred to as dorsi-flexors). \nGet a small jogging trampoline; if not a makeshift ramp about 6ft. in length may do. Next you need a target that you jump at, like a basketball hoop. What you do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the tramp (note: you're not doing actual jumps off the mini tramp). This will overspeed your run just before the actual take-off, making your legs jump quicker as well! When done correctly, you will make a noticeably higher leap! This is what you will gain when you teach your muscles to move faster through the jump. \nLoad your body with some weight before jumping, like jumping with a medicine ball. What happens is that your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight, because you are now using more of them! \nYou can also try the "unloading jump". Grab a pair of 10lb dumbbells (or any weight), hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump); at the peak of crouch just before you would take off for the rim, drop the weights and blast off. The science behind this method is that when you load the eccentric contraction with more weight than the concentric (jump), you will be able to create more force. One set of 5-10 reps with this new drill will give instant as well as
985594
You have to stretch for 10 minutes EVERY MORNING AND EVERY NIGHT for a month or more depending on your muscles.  The runners stretch, where you have one leg at a 90 degree angle and the other one stretched out straight behind you  and hold.  Then, lower your bent leg to be straight and SUPPORT yourself with your hands.  You should be in a straight forward split.  Lower yourself to comfortability and stay there for about 10-15 seconds.  Do the other leg.  Do other stretches too for your legs, make sure to get all them.
579164
last year at this time i couldnt even touch my toes! no joke, now i can do the splits, and of course touch my toes no prob! it only took about 3-4 months of stretching everyday to get me in my splits. the key is to stick with it everyday. im sure you know the "lunge" stretches to strecth out your groin before doing the splits, so i do those and then go down as far as you can. \n\nwhat i do everynight is a couple different groin stretches first on my right, then on my left, then one back on my right then i go down and hold it for 30 secs to a min, then i come up, do a groin stretch on my left and go down on that side for 30 secs to a min. then i go down on each side 2 more times for the same amount of time. \n\nits a good stretch. also, to stretch it even more, while in the splits put your elbows on the ground if you can (on opposing sides of the front leg) and if you can do that see if you can lay yourself down on top of the leg. it stretches even more!\n\nwell happy stretching, and remember, practice makes perfect!
239197
well first you have to stretch.  if you go to a dance studio they always have certain stretches that will make your legs stronger.  if you are trying to do a center split straddle on the ground against the wall and get someone to push you in.  if you are trying to do a left or right split you just have to practice a lot and and remember to point your feat.
1023407
there is no easy way to do the splits if it doesnt come natural to you. . .all you have to do is stretch. . .TRUST ME!!!!. . .dont worry, ive been cheering for a little more than 3 very long years and this year i was even an all star, and i JUST hit my splits last year. . .EVERY DAY i stretched!. . .work your way down, dont just go right into them. . .sit into your splits untill it hurts - you dont have to go all the way down JUST UNTILL YOU FEEL IT!!!!. . .please do not let yourself be forced to do something you cant - you'll suffer from injuries that can last forever. . .if you can only go down a little, thats fine. . .make sure your knees aren't bent and if they are, fix it (you'll feel it) and hold the splits for at least 5-10 seconds. . .i stradle out my legs and put my body to the left then slide into my splits untill i hit the ground. . .if you go to gymnastics or cheerleading, they will show you how
753554
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.
888675
If you want more ways to do them, we used to do the middle splits in acrobatics by lying on the ground on our backs with our butts and legs against the wall, then spreading our legs and trying to get a 180 degree angle. Gravity helped us out a lot. If that didn't work, our instructor would push down on both legs. It hurt, but it was a good type of hurt. It helped our flexibilities a lot. \n\nAlso, another way we did this in China was to be between two balance beams (or chairs, or anything off the ground that is stable) and do a split on the balance beams. With all your weight pressing down your body, it really helps flexibility. The problem with this exercise though, is that you really have to have the splits down already, and be able to do oversplits too. Otherwise, it won't really work. But once you get the splits, it shoudl be no problem for you. Good luck!
103474
I suggest stretching everyday.  You will need to do wall splits.  In cheerleading we used to do this before every practice...lay on the floor with your butt up against a wall, this will support your legs concentrating on the stretch.  let your legs fall to the sides as far as they will go and hold it as long as you can stand it up to 10 min.  The weight of your legs will create resistance.  Every time you do this you should notice a liitle more flexibility.  I would say it would take a couple of months doing this everyday to be able to do the splits.
493067
http://cheerleading.about.com/od/learningaboutjumps/\n\nThis site will help you with the jumps... ad far as the splits just go in them as far as you go and stay in them as you watch tv... you'll forget about the pain and get more flexible....sitting in the straddle will also help... you can also lay on your back and scoot you butt up to the wall and let gravity pull you legs down...make sure to run because it willl tone your entire body improving your tumbling,jumps,just cheerleading as a whole.......... for dancing just watch music videos and get up and dance... you will only get better with practice... you can also practice counting 8 counts of music an mmoving to it....have fun, relax and good luck!
272926
i can do the splits with out warming up and i can put the palm of my hands on the ground when I bend over. that should make me popular with the guys but it doesn't!
491551
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.