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Question: How can I teach myself to do the splits!?
a good, effective exercise that would make me more flexible!. and how long would it take!? im 16 and im pretty skinny!. Www@QuestionHome@Com


Best Answer - Chosen by Asker:
How to Do Splits
Are you a dancer or gymnast whom longs to do the splits, tries and tries but can never succeed!? Read this guide and your search is over!.

[edit] StepsStretch!. It is very important to stretch!. Here are some stretches to try:


The runner's stretch!. To do the runner's stretch, first put one leg in front of you as if you were preparing to do the splits!. Now, bend the front leg and have your back leg on the floor so it looks as if you are doing the splits but your front leg is up and bent!.
Jumping jacks
Squats
Side bends
Toe touches
Reaching for toes as you are sitting
Knee bends
Straddle with pointed and flexed feet
Sit back on your back heel and try your best to tuck your nose to your knee!. Attempt to go down as low as possible in the splits!. Keep going until you cannot go any farther!. Stay for one minute (you may need to build up the time length)!.
Go back to your splits and try them again; if you held your split long enough, you may have improved a little bit!. If you do this every day you will be more flexible and can do the splits easily!



[edit] Method 2Lie on your back with one leg flat on the floor, legs straight!. The other leg, also straight, is as close to your chest as it can get without bending!.
Try to ease it with your hands until it touches your chest without bending!. Soon enough, you should be able to do it right side up!.



[edit] TipsWhen you stretch, get it to a position where it starts to hurt and you know how far you should go!.Hold it for about 30 seconds!. In the 30 seconds see if you can go any further!.
Practice them every day, unless your legs hurt from the past days of stretching!.
Don't forget about your other side!
Even if you do the splits right leg in front or vice versa try to stretch your back leg just as much so it stays straight!.
Keep good posture



[edit] WarningsDon't push too hard!. But only you know the limits!.
Don't twist your hips;this isn't good for you and can become a habit (you can check this by putting your hand on your hips while in splits; if your hips are twisted to the side,come out and go down again trying not to twist them)!. also do not make your self it can be very painful!.
Your legs will most likely hurt the next day!. This is good, it means your muscles are adjusting!.
Don't develop a habit of bending the back leg, it is a hard habit to break and can ruin the look of the split!.



[edit] Things You'll NeedTry having a buddy to help improve you,they can tell you some corrections!.
Some loose or tight stretchy clothes example:loose :sweats Tight stretchy clothes:leotard ,tights NOT PANTYHOSE or anything that can get ripped (jeans, skirts, etc!.)
Optional tools to keep you occupied while stretching!. Phone, T!.V!., Music Device, Book!.
Make sure you have a superviser not just your buddy!. :)
!.Www@QuestionHome@Com

How to Do Splits
Are you a dancer or gymnast whom longs to do the splits, tries and tries but can never succeed!? Read this guide and your search is over!.

[edit] StepsStretch!. It is very important to stretch!. Here are some stretches to try:


The runner's stretch!. To do the runner's stretch, first put one leg in front of you as if you were preparing to do the splits!. Now, bend the front leg and have your back leg on the floor so it looks as if you are doing the splits but your front leg is up and bent!.
Jumping jacks
Squats
Side bends
Toe touches
Reaching for toes as you are sitting
Knee bends
Straddle with pointed and flexed feet
Sit back on your back heel and try your best to tuck your nose to your knee!. Attempt to go down as low as possible in the splits!. Keep going until you cannot go any farther!. Stay for one minute (you may need to build up the time length)!.
Go back to your splits and try them again; if you held your split long enough, you may have improved a little bit!. If you do this every day you will be more flexible and can do the splits easily!



[edit] Method 2Lie on your back with one leg flat on the floor, legs straight!. The other leg, also straight, is as close to your chest as it can get without bending!.
Try to ease it with your hands until it touches your chest without bending!. Soon enough, you should be able to do it right side up!.



[edit] TipsWhen you stretch, get it to a position where it starts to hurt and you know how far you should go!.Hold it for about 30 seconds!. In the 30 seconds see if you can go any further!.
Practice them every day, unless your legs hurt from the past days of stretching!.
Don't forget about your other side!
Even if you do the splits right leg in front or vice versa try to stretch your back leg just as much so it stays straight!.
Keep good posture



[edit] WarningsDon't push too hard!. But only you know the limits!.
Don't twist your hips;this isn't good for you and can become a habit (you can check this by putting your hand on your hips while in splits; if your hips are twisted to the side,come out and go down again trying not to twist them)!. also do not make your self it can be very painful!.
Your legs will most likely hurt the next day!. This is good, it means your muscles are adjusting!.
Don't develop a habit of bending the back leg, it is a hard habit to break and can ruin the look of the split!.



[edit] Things You'll NeedTry having a buddy to help improve you,they can tell you some corrections!.
Some loose or tight stretchy clothes example:loose :sweats Tight stretchy clothes:leotard ,tights NOT PANTYHOSE or anything that can get ripped (jeans, skirts, etc!.)
Optional tools to keep you occupied while stretching!. Phone, T!.V!., Music Device, Book!.
Make sure you have a superviser not just your buddy!. :)


good luck!Www@QuestionHome@Com

If you do the following stretching exercises regularly, they will help you do a split!. It will take time to improve your flexibility, so don't rush things or you could injure yourself!.

Warm up first by skipping a rope or jogging in place for 5 minutes!.

Keeping your back straight, bend down from the waist and try to touch your toes!. Hold this position for half a minute!.

Next, sit down on the ground with your legs straight out in front of you, knees together!. Reach forward, bending at the waist, and try to touch your toes Keep your back straight and try to get your chest as close to your legs as possible!. Hold for half a minute!.

Now kneel down and place your hands on the ground on either side of your body to support you!. Stretch one leg behind you and relax!. Let your body sink toward the ground!. Hold for one minute and then switch legs!.

After each stretching session, go into the split position and see how low you can go!. As your flexibility improves, you will find you can go lower and lower!. Don't strain yourself!. If you feel any discomfort, stop immediately!. Some people are more naturally flexible than others, so don't compare with your progress with a friend!.

TIP:
Always wear loose, comfortable clothing and sneakers while performing these stretches!.

I hope this helps!Www@QuestionHome@Com

You must stretch well every day!. It does take time, at least a month depending on how close you are!. Do lunges, and stretch your hamstring to develop the flexibility in the correct muscles!. also, although it can be somewhat painful, sit in a split for 1 minute after stretching!. Do this several times a day!. You probably won't be all the way to the floor, but use your hands to hold yourself up as high as needed!. Another stretch to build hamstring flexibility is to put both legs out in front of you, and put your arms above your head, bend at the waist and try to put your nose to your knees!. Keep your knees straight!. Be patient, and soon enough your split will become closer and closer to the ground, and finally you will have a full split!. I was a dancer for eight years and I am now a cheerleader, so I have alot of experience with this! Warning- never force yourself down or you will tear a muscle and be in alot of pain!!!! Good luck!!!!!!!!!!!!!!Www@QuestionHome@Com

me too!. ive took many years of different dance and did lots of sports!. (i did hiphop, jazz, polynesian hula dance, ballet, tae kwon do black belt, basketball, soccer etc) but if you really want to get results you need to be commited to doing it everyday and pushing yourself so youll get more flexible!. you should stay in the splits for at least 10 seconds everyday!. it may take you a months!. it takes time!. you cant master it overnight!. i did the splits everyday and i kept getting lower!. it took me maybe around 40 days!. good luck:) no pain no gameWww@QuestionHome@Com

go to the gym!. theyll teach youWww@QuestionHome@Com

practice and stretchWww@QuestionHome@Com