What are exercises that you can do to be able to do a split?
467431
WHAT i DiD (AND MY COACH TOLD ME TO DO) WAS HOLD THE SPLITS FOR TEN MiNUTES EVERYDAY, AND YOU WiLL HAVE THE SPLiTS IN A WEEK\npeace&&love♥\nOCwahine
891799
Butt kicks.  Run knees up. Get thighs horizontal.  Sprint up hills really fast(steep hills) Do sprinting for a long period of time. Make your legs and heart and lunges stronger.  Lift weights with your legs. they have machine that does that.  If you don't do some strengthening of the legs you will injure you self and won't be able to practice. Trust me I know.  All of these techniques worked for me.
184175
you can do a variety of exercises with little-to-no equipment. bodyweight exercises such as push-ups are great. If you invest a little bit of $$$ you can get a used barbell and some free weights & make a complete routine from scratch. Use a heavy object (depending on your strength level now, something possibly as light as a dictionary) for lying pullovers; use heavy handheld objects (i.e. a soup can) for overhead tricep extensions. Do farmers walks with buckets full of water or sand; do lunges the same way. Hook your ankles under the edge of your sofa and do reverse hamstring curls. If you can go to a park you can really get a good free workout: chins and dips on the monkey bars, step-ups on a park bench, etc.
1073829
One good way for an upper body workout is cutting and splitting wood. Also digging a ditch is another way to work those upper muscles that tend to get neglected. Push ups are probably a good choice but I am not sure. Possibly chin ups are another good choice.
653863
there is a pretty good exercise I do for football. You lay on your back and put your legs in the air(just dangle them). Then you do 30 cruches. Take your time don't rush! Then with your legs still in the air (you keep them up the entire time) you do 30 leg lifts. They are where you but your hands under your but and shoot your legs out straight. Then you with your back down lift your legds (still straight) up and down (thats one)You do it 30 times. Then yes with your legs still in the air you do 30 seconds of bicicles. That when you take your legs in the air and bend them.Then you start pedeling them like you are riding s bike. At the same time you put your hands on your head and do half cruches form side to side. Then 30 more leg lifts. Remember kepp your legs up back down take your time and don't give up. Dont wait in between the different exercises. do it 6 days a week.
628368
Try Crunches.Thatz the best exercise.
283910
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.
740185
Get maybe two different sets of free weights, you can work on biceps, chest, triceps, back, shoulders, and pretty much anywhere with a set of free weights.  Also you can do squats while pressing the weights to the ceiling working the shoulders and thighs at the same time.  Don't be discouraged by a small space.
230596
Make up a work out split that suits your schedule.  I follow a 4-5 day split:\nDay 1: Chest/Back/Abs\nDay 2: Shoulders/Calves\nDay 3: Biceps/Triceps/Abs\nDay 4: Legs(including calves)\nDay 5: off\n\nYou could also incorporate a light shoulder workout on Chest/Back day because they are already being used in exercises like the Bench Press, and Dumbbell Row.\n\nE-mail me if you want some more help: AaronSG2k3@yahoo.com
735489
I do not support doing flips like this on beds. It is very dangerous and you can really hurt yourself. You can be injured badly or even die. Seriously, so if you wan to do flips, go to a local gym.\n\nTo do a split, make sure you stretch. Do a pike stretch on the ground, it works really great and helps you get flexible. (sit on the ground with your legs stretched out in front of you)\nTouch your nose to your knee.\nStart standing, then start to slide down. The first time you aren't going to get very far, but that's OK. Keep trying and stretching.\nIt takes about a month to get a good split, so don't rush, or you'll hurt yourself.
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.
736950
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.
984297
In time,  the Ligaments and Muscles will adapt to the stretching exercises.  Allow 24 yours for the  Muscles and Ligament to adjust to the stress of stretching. In reality, the Muscles are Torn and and require time to repair. A normal affect of Exercising.\n\nPlease do Pre-stretching exercises prior to the split exercise.\n\nYou should do a complete stretching prior to focusing on the demands of a Split.\n\nThe fact that your Inner Thighs are experiencing discomfort is a good sign, They are being worked.\n\nMany of us can suffer sprains and strains doing work outs.\n\nIf you go slow and gradual, I am sure that you will accomplish the Split that you desire.\n\nGood Luck......and Stretch to the Stars....smiles.\n\nChow, Billy
890938
It's a middle split, right? For a middle split stand up with your legs apart and slowly let your feet slide apart. Stop when it hurts a lot, then hold that for 1 minute, or read while holding that, Do that EVERY day, but each day sink lower. When you can finally do the middle splits, do oversplits (when you put on leg on a higher mat) so you don't lose you split (I hate when that happens).
187148
Try pushups and pullups
603372
well i put 1 of my feet onto a foot high mat then just slide into your splits and hold it (it really hurs at first but you will get use to it and it helps) it also helps to like watch tv or something.
335381
Flexibility Exercises\nNeck Rotation -  Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Roll the head slowly to the left, making a complete circle with the path of the head.  Reverse direction. See figure \n\n \nArm and Shoulder Rotation - Stand with the back straight and feet shoulder width apart.  Extend the arms outward to shoulder height.  Rotate the shoulders forward, making a large circular motion with the arms.  Reverse direction.\n\n               \nHip Rotation - Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Rotate the hips clockwise while keeping the back straight.  Reverse direction.\n\n                                       \nKnee and Ankle Rotation - Stand with the feet together, and bend at the waist with the knees slightly bent.  Place the hands above the knees, and rotate the legs in a clockwise direction.  Reverse direction.\n\n                                \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the body.  Grasp the left wrist with the right hand.  Pull the left arm down and to the right.  Tilt the head to the right.  Hold this position for 10 to 15 seconds.  Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.\n\n                             \nAbdominal Stretch - Stand and extend the arms upward and over the head.  Interlace the fingers with palms turned upward.  Stretch the arms up and slightly back.  Hold this position for 10 to 15 seconds.\n\n\nChest Stretch - Stand and interlace the fingers behind the back.  Lift the arms behind so that they move outward and away from the body.  Lean forward from the waist.  Hold this position for 10 to 15 seconds.  Bend the knees before moving to the upright position.  Return to the starting position.\n\n\nUpper-back Stretch - Stand with the arms extended  to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward.  Hold this position for 10 to 15 seconds.  Return to the starting position.\n\n          \nOverhead Arm Pull - Stand with the feet shoulder width apart.  Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.\n\nGrab the right elbow with the left hand, and pull to the left.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.\n\n                                     \nThigh Stretch - Stand or lie on the stomach.  Bend the left leg up toward the buttocks.  Grasp the toes of the left foot with the right hand, and the heel to the left buttock.  Extend the left arm to the side for balance.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Switch sides.\n\n\nHamstring Stretch (Standing) - Stand with the knees slightly bent.  Bend forward keeping the head up, and reach toward the toes.  Straighten the legs, and hold this position for 10 to 15 seconds.\n\n\n\nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart.  Put the hands on the ankles or toes.  Bend from the hips, keeping the back and head in a comfortable, straight line.  Hold this position for 10 to 15 seconds.\n\n\nGroin Stretch (Standing) - Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor.  Lean over the left leg while stretching the right groin muscles.  Hold this position for 10 to 15 seconds.  Repeat with the opposite leg.\n\n\n\n \n\nGroin Stretch (Seated) - Sit on the ground with the soles together.  Place the hands on or near he feet.  Bend forward from the hips, keeping the head up.  Hold this position for 10 to 15 seconds.\n\n\n\n \n\nCalf Stretch - Stand straight with the feet together