Exercises to help to achieve being able to do the splits??
914303
read stretching scientifically.... you might be able to download it\nmichael\nwww.bandconsulting.com
713391
check out Active Isolated Stretching.  Works wonders!
910402
Practice jumping.\n\nDo plyometrics. Run. Do lots of squats, correctly.\n\nDo all of these, many times over.
129400
Lunges,lunges,lunges and don't forget those Squats!!!  Once you've built up to a point that they are easy to do, grab a wieght!
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!
57906
By stretching.  It's only one way to learn.  My daughter takes gymnastics.  All you do is try to go down as far as you can.  And do this every day.  After about a month, you'll be doing a perfect split. I gaurantee it.
522042
Well, depending on if there are machines available at the gym or not, but there's usually a machine that you sit down and have to push your legs together with some weight on a cable serving as resistance.  If you don't have this, do a lot of "leg spreaders"...lay down with your legs lifted a few inches off the ground (head up) and then just spread your legs and then bring them back together.  Repeat this 25-50 repetitions, and about 4 sets.  That will target your inner muscles.  Just make sure you are balancing with other leg muslces as well.\n\nIf you need more definition, what leann said would be good with weights (or that machine I previously mention with exta weight...do 8-12 reps, 4-5 sets)
17659
The best practice for split leaps are... split leaps.  It's one of those exercises that in order to get better at it, you basically have to do it a lot.  General gymnastics/plyometric-based weight training might also help.
510477
Exercises for your Glutes, lunges, leg raises, Run up hills
856319
warm up with more stretches...
325669
I have been to see a personal trainer in the past, the following leg exercises are good (I live in the UK, so weather not much better down here!)\n\n1) For inner thighs. Lie on your back, and raise your legs above the ground (about 45 degrees). Clutch your inner thighs with your hands, and pull your legs slowly apart, then push together again. You should feel it work your inner thighs. Do as many as you can. \n\n2) For outer thighs. Lie on your side, propping your head up with your hand, and fold the leg nearest the floor in a bending position. Then raise the top leg up and down slowly. Repeat on other side.\n\n3) For calves and thighs - Stand up, and space your legs shoulder width apart. Turn the feet outwards, and slowly squat down and then up again.\n\nHope this helps.
1090855
winsor polates is good exercise.\n\nhttp://www.winsorpilates.com/
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.
270840
hang upside down from a tree... it'll help alot... n lots of stretchin exercises too...
14054
You need to stretch every day for about three months. Sit down with your legs apart, put your head towards each knee until it hurts, and hold it for a 30 second count, and then lean forward as long as you can for a 30 second count. Then get up and move around a bit, and do it about 2 more times. If you can do that every single day for about three months, you should see a huge improvement. Within 5 or 6 months you should be able to do full splits. Try to warm up first, but that isn't completely necessary if you do it every day, maybe after you wake up and before you got to sleep.
307205
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
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.