How do you learn to do the splits? Our guide gives you the proper exercises to train your muscles and tendons for this pose, and tells you what not to do.
Without hard work there is no price – this saying also applies to the plan to learn to do the splits. Because here too it means: practice, practice, practice. However, if you stay tuned, you can celebrate success in a short time.
And while you may never have to perform them on a stage, like famed dancer Natalia Osipova, whose flexibility is legendary, below we give you some excellent reasons for learning the stretch.
Why should I learn the splits?
The splits are something of a top indicator for flexibility and mobility. Learning to do the splits is worthwhile in many ways: On the one hand, you train your overall mobility with the splits and thus make yourself particularly fit for a wide variety of sports or yoga. Especially with many asanas , i.e. yoga exercises, mobility is an important factor in order to be able to perform them.
On the other hand, such training can also have long-term positive consequences: If you diligently stretch your muscles and tendons at a young age, you will also have fewer mobility problems in old age.
Important tips to prepare
While learning to do the splits, you should always keep your goal in mind and stick to the exercises. However, you should always be careful to avoid injuries. So that both works, we give you a few important tips in advance.
- Warm up before each exercise session
Such a warm-up unit should take around ten minutes. You can jog on the spot, get your circulation going with jumping jacks, or just dance to your favorite song for a few minutes. A hot shower beforehand can help soften your muscles.
- Put on the right clothes
In order to learn to do the splits, you need freedom of movement – especially in your clothes. Therefore, put on comfortable and stretchable clothing before each exercise.
- Get help
A training partner or a friend at your side can help you learn to do the splits. He or she can help to increase the stretch, but also to avoid injuries.
- Stay tuned
On the one hand, you should do the exercises to do the splits over a longer period of time. On the other hand, you should also stay tuned in your exercises and keep the stretch as long as possible, but at least 30 seconds. Muscles take time to expand.
- Know Your Limits
With all the euphoria, you also know your limits so as not to injure yourself while learning the balancing act. Exercise and stretching should always be challenging for you, but should never be painful.
Get fit to learn to do the splits
To learn to do the splits, you should focus particularly on the muscles of your thighs and buttocks during stretching and flexibility exercises. They are particularly important to be able to do the splits. Here are a few examples of the splits stretching.
The V stretch
This stretch is designed to stretch your rear thighs, lower back and calves. To do this, sit on the floor and stretch your legs in a wide V in front of you. The back should stay as straight as possible. To intensify the stretch, you can try touching the tips of your feet with your hands.
The lunge and also the so-called “downward dog” from yoga make your hips flexible and stretch your thighs. To do a lunge, bend one knee towards the floor and take a step forward with the other leg. To intensify, move your upper body a little further forward. For the downward dog, raise yourself on your hands and feet, keeping your back in line with your arms, and your legs straight for your pose to form an upside-down V. To intensify, move your feet closer to your hands.
The butterfly seat
This stretching exercise especially stretches your inner thighs. To do this, sit on the floor, bend your legs and bring your soles together. For more intense stretching, lean your upper body straight forward.
If you have repeated these exercises over and over again over a period of several days, you should now slowly try to slowly slide into the splits from the V stretch or the lunge. Also consider here: Slowly but surely is the way to go! If you feel a stretch, you should hold it for 30 to 60 seconds and possibly extend it a bit. However, you should never experience pain. Keep all of this in mind, you will surely land the splits piece by piece in a few weeks or even days.
Learning to do the splits is a project that requires a strong will, patience but also a certain discipline. Anyone can do this, however. This should encourage you to take on the project – and to benefit from it in the long term. Observe the tips and information just listed, should you get to your destination quickly and above all without injury.
Author: Genevieve Dumas is a food, fashion, health and beauty writer from New York, who has worked for a range of major magazines.