How can I learn the splits?

Question:How to learn the splits

You should stretch two to three times a day, if possible. The series of stretches below should be done in order, and each stretch should be held for 30 seconds, minimum. It is best to stretch AFTER activity, if you want to increase flexibility. This is different from the stretching that you do as part of your warm-up. Warm muscles stretch better.
Another trick is to contract the muscle on the opposite side of the bone from the muscle you are stretching. This is because your body automatically relaxed opposing muscles upon contraction.
The last trick is to make a strong contraction in the muscle you want to stretch, before you stretch it.
So you will contract the muscles before the stretch, and contract the opposing muscle during the stretch.
Here is the series:
1) Large lunge with feet parallel, bending forward with hands on the floor for support.
2) Straighten the front leg and hold with both legs straight.
3) Turn feet out. Bend front leg and go into another lunge.
4) Straighten front leg again
5) Lunge again and drop back knee to ground. Try to hit the splits in this position, with both knees bent.
6) Same position, twist round and pull/stretch the back heel toward the lower back.
7) Put back foot down. Straighten front leg sliding front foot forward. Lay your chest down on you front leg.
8) With chest down, slide front foot out forward until you have gone as far down into the splits as possible.
9) Tilt hips under and press.
Rollover on your back. Bring one knee to you chest, while keeping the other leg and back of knee straight on the floor.
1) Pull knee as close to the chest as possible.
2) Same position, try to straighten the top leg.
3) Bend bottom leg, and pull straight leg to chest
4) Pull top calf around to the side of your head.
5) Hold calf to side of head, at shoulder and try to straighten the bottom leg.
Repeat all on the other leg.
Each "number" is a 30 second hold.
This is a set of stretches that I have used teaching gymnastics for 20 years. Good Luck!

Best Answer - Chosen by Asker: How to learn the splits

You should stretch two to three times a day, if possible. The series of stretches below should be done in order, and each stretch should be held for 30 seconds, minimum. It is best to stretch AFTER activity, if you want to increase flexibility. This is different from the stretching that you do as part of your warm-up. Warm muscles stretch better.
Another trick is to contract the muscle on the opposite side of the bone from the muscle you are stretching. This is because your body automatically relaxed opposing muscles upon contraction.
The last trick is to make a strong contraction in the muscle you want to stretch, before you stretch it.
So you will contract the muscles before the stretch, and contract the opposing muscle during the stretch.
Here is the series:
1) Large lunge with feet parallel, bending forward with hands on the floor for support.
2) Straighten the front leg and hold with both legs straight.
3) Turn feet out. Bend front leg and go into another lunge.
4) Straighten front leg again
5) Lunge again and drop back knee to ground. Try to hit the splits in this position, with both knees bent.
6) Same position, twist round and pull/stretch the back heel toward the lower back.
7) Put back foot down. Straighten front leg sliding front foot forward. Lay your chest down on you front leg.
8) With chest down, slide front foot out forward until you have gone as far down into the splits as possible.
9) Tilt hips under and press.
Rollover on your back. Bring one knee to you chest, while keeping the other leg and back of knee straight on the floor.
1) Pull knee as close to the chest as possible.
2) Same position, try to straighten the top leg.
3) Bend bottom leg, and pull straight leg to chest
4) Pull top calf around to the side of your head.
5) Hold calf to side of head, at shoulder and try to straighten the bottom leg.
Repeat all on the other leg.
Each "number" is a 30 second hold.
This is a set of stretches that I have used teaching gymnastics for 20 years. Good Luck!

if ur in a dance class when ur teacher gives u time to strech, use tht time well. but streching at home is how i finally got my splits. do about a 2 min warm up like jumping jacks or jogging in place. never strech when ur body isnt warm. if u have stairs in ur house, put ur ankle on the stair and strech ur splits like tht. with one leg on the stair. tht helped me a lot. also try to strech every day

good lucckkk!!

stretch! stretch! stretch!