Doing the splits isn’t out of reach as long as you’re willing to be patient and actively work on your flexibility with preparatory exercises. When was the last time you did the splits? If your answer is "never," don’t worry, you’re definitely not alone. Asking your body to perform this impressive looking, but often painful task may seem like a good idea at first. But in reality, what looks like a fairly straightforward exercise - especially when you watch an 8-year-old do it - can actually end up being one of the most challenging and physically demanding moves you ever do. Before you attempt this feat of flexibility, check out these expert training tips and step-by-step instructions on how to do the splits. The splits are one of the most demanding exercises to Learn more. There are several advanced versions of the splits, but most people start with one of two types: the front splits and side splits (also known as straddle splits).
In general, focusing on stretching and strengthening the hip flexors, adductors, glutes, hamstring, and groin muscles will help you prep for doing the splits. Here are three stretches that can help prepare your body for doing the splits. The runner’s stretch, also known as half-seated splits in yoga, makes an appearance on most warmup and cooldown routines. Corey Brueckner, yoga boutique manager at Life Time Bridgewater, Click here explains that this move both opens the hip flexors and increases hamstring flexibility. 1. Start in a low lunge position with your right foot forward and your hands on the outside of the foot to provide support. 2. Bring your left knee down to the ground. 3. While walking your hands back, natural testosterone booster reach your hips back toward your left heel and lengthen the right leg. 4. Hold this pose for 20 to 30 seconds, or longer if comfortable. Don’t forget to breathe. 5. Switch legs and Prime Boosts Official repeat.
This stretch is an excellent way to increase hamstring flexibility. 1. Stand up straight with your feet together and arms by your sides. In yoga, this is called Mountain Pose. 2. Reach your arms up over your head while looking up. 3. With arms reaching high, exhale, engage your core, and swan dive over your legs with a flat back. 4. Depending on flexibility, try to place your hands on the floor slightly in front of you or beside your feet. Make sure all parts of your feet are touching the ground. 5. Stay here and breathe. 6. Hold this pose for 20 to 30 seconds, or longer if comfortable. One of Brueckner’s favorite stretches to prep for the splits is a yoga move called Half Pigeon Pose that helps open the hips and increase mobility. 1. Start in Downward-Facing Dog. From here, bring your right foot toward your right wrist, and bring your knee and shin to the mat.
2. Straighten the left leg back. 3. Check that the right knee is in line with your right hip. 4. Walk your hands forward. 5. Lower your forehead to the mat while squaring your hips toward the mat. 6. Hold this pose for 20 to 30 seconds, or longer if comfortable. Now that you’re ready to give the splits a try, it’s time to go over the steps. But before you drop down to the ground, make sure and do a proper warmup to build some heat and mobility. Whether it’s 10 minutes of yoga or a brisk walk, Brueckner says increasing overall body temperature will help with mobility. Sami Ahmed, DPT, physical therapist for The Centers for Advanced Orthopaedics, shares his steps for doing the side splits. 1. Sit in a pike position with your back against the wall and the torso as elongated as possible, ensuring there’s no rotation in your pelvis or hips.