H0W T0 D0 THE SPLiTS?

Question:CAN YOUR GIVE ME TIPS
ON HOW TO DO YOUR SPLITS
EXERCISES AND STUFF
ALSO TO DO A SCORPIAN....
THX

Best Answer - Chosen by Asker: CAN YOUR GIVE ME TIPS
ON HOW TO DO YOUR SPLITS
EXERCISES AND STUFF
ALSO TO DO A SCORPIAN....
THX

Here's some stretches I do to help with my splits:
~Start with a straddle stretch, reach over to the right so that your knee is facing the ceiling and your shoulders are facing front, hold for at least 30 seconds then rotate so that your shoulders are facing your leg (nose to knee), then angle yourself so that you are reaching a few inches in front of your leg (if your center is 12 o' clock, reach to the 2 o' clock diagonal); reach center, then reverse to the left (diagonal, nose to knee, shoulders foward); repeat the whole thing twice
~Now put your legs straight ahead in a pike, point your toes and bend over trying to keep your back flat (don't hunch) and hold, then reach as far as you can (your back will hunch some); repeat with flexed feet; now bring one leg to coupe, reach, and repeat, then switch legs, and now bring one leg to posse, reach, and switch legs
~Pretend like your in the splits, with one leg in front, the other behind. Bend one leg in so that your back leg is straight and your front is bend to your chest. Reach over and hold, repeat with your bent leg in attitude (a 90 degree angle in front of you) and switch legs
~Lay on your back, pull one leg into passe then extend straight and pull to your nose, like in a kick (make sure both toes are pointed and both legs are straight) repeat going into posse and extending; carry your leg to your ear, then carry it across your body; hold all stretches and repeat with the other leg

Hold each stretch for at least 30 seconds and do on both sides for it to be productive!

Now try your splits for the first time after stretching, all 3 (left, right, middle)

~Now go to a wall, lay on your back with your booty next to the intersection of the wall and floor and your legs straight up against the wall; let your legs drop to a straddle (back on floor, legs on wall); hold for as long as possible, try 2-3 minutes!

Now try your splits again, this time go as far as you can then lay over towards your front leg, push back and arch the back, then roll so that you are laying on the inside of your split leg. This is hard to do until you have the splits all the way.

A scorpion requires flexibility and back strenghth. Try practicing arabesques and holding them, this will help strengthen your back.

Do these stretches everyday and remember to only do your splits after stretching. Good luck, I hope I could help!
Sorry it was so long ( :

I strecthed everyday after a warm bath so that the muscles are warmed up and you go farther. Drink water also to prevent injury!

do lunges everyday....go on wikihow to further understand....that's how i got flexible enough to do my splits!

just keep stretching everday and also practice some kicks

stretch EVERY day, if you find it boring then do it while watching tv, listening to music, or doing homework. you will find that you will become flexable really fast if you try and put time into it. to get a scorpian(once you get the splits) do the splits(with the leg you want to stand on in front) and pull your back leg up. this will help a lot. make sure you stretch your back before trying a scopian, because you could hurt your back if you havent stretched it

First - let me stress safety for your muscles, seeing as I have been an elite gym. coach for over 10 yrs.... Stretching muscles always happens easier when your muscles are good and warm! Do a couple jumping jacks or jog in place for a while! ALSO -Don't push yourself further than you are comfortable with cuz if you tear a muscle - the splits won't be happening for a LONG time! If it stings - you are pushing yourself WAY too hard and are doing more damage than good! If you do it the right way - the splits can be accomplished in ONE DAY!

I can get kids to learn the splits in one day by a simple trick I use during stretching - its called breathing! yep, breathing.
Do this..... if you are by yourself, go down as far as you can until you feel a slight stretching of your muscles - hold it for 10 sec.s take in a big deep breath - hold it for 3-5 sec.s and then (here's the big trick!!!!) as you blow it out, stretch a little further. Hold that for 10 sec.s - and repeat!
If you have a friend to help - lay down on your back with your front leg held up in the air. have your friend kneel over your bottom leg (one knee on each side) while placing her/his hands on the up leg - one hand should hold the lower part of the calf muscle and the other hand should wrap around your quad muscle with a little tension pulling away from your body. (this helps keep your leg straight and prevent it from bending) Do the same as above basically. Have your friend push your leg toward your head as far as you can go until you fell a stretch - hold it for 10 - take a big deep breath in - as you blow out your friend should push your leg a SLOWLY towards your head (still keeping slight tension on the quad in the opposite direction) until you feel the stretch. Keep going until you feel you need a break. and then start again.

The breathing out releases oxygen slowly which helps the muscles to stretch. Even you if you need to take an hour break in between every 3 sets or so - you'll be surprised how much further down you will be able to start at each time! It works very well! GOOD LUCK! Hope I helped! :)

Do lots of hamstring and hip stretches first.
Asking someone to push your shoulders right
down to the floor won't suddenly enable you to
do the splits, it will probably just hurt!

Plus, leaning onto the hip of the "split leg" is
cheating. I used to do this and not even realise,
and then my teacher noticed and told me to practice
with one hand on either side of me so my hips go square
in front.

Anyways, practice every day. Go as far down as you
can. When commericals come on TV, go down into
your splits and hold it, and try to perfect right, left, and
straddle - not just one of the three!

If you practice every day, you'll get used to it and be
able to do it. It actually doesn't hurt when you're flat
down on the ground, but it sure does when your knees
are in the wrong directions - so make sure your knees
face the ceilling.

And for a scorpian (I think it's scorpio):
- Practice with a chair, counter, or ballet barre.
- Figure out which leg has better balance; lift the
other leg into the air. For me, my left leg is the balancing one.
- Watch yourself in a mirror.
- STRETCH FIRST
- Ask your teacher for more help.

Hope that helps you, good luck :)