How to Do Splits

Splits are common in a number of activities, from sports to dancing. A gymnast, a dancer, a cheerleader needs to know the steps to do splits. Often it is the splits, which decides the success of such a person. It is important to note that, when you begin to learn to do the splits, it is rather difficult to learn it in a short period of time. There are a lot of people, who would want to learn to do a split in one day.

It is very difficult to learn to do the splits in a day. In case you are flexible, you may be able to do them, but you will have to take care, you do not hurt yourself. Before we see the steps to do splits, it is important to note, that flexibility is very important. At the same time, the splits will gradually help to improve lower body flexibility. Now you may ask, how to improve flexibility. The answer is with the use of stretching exercises and techniques.

How to Do a ...

Beginner Split

When you want to do the splits, it is important that you stretch well. First off, you should start with the cheerleading stretches, the warm up stretches, and groin stretches. This will help to warm up the body.

• After you do the warm up and stretch, stand with your legs spread apart.
• Then gradually lower yourself as far as you can.
• If you have tight hip flexors, then you may not be able to go down too much. In this case, stop at your maximum.
• Then gradually come up and repeat the stretch again.
• When you are doing the splits remember not to overdo the stretch.
• If you overdo, there are chances of snaps or injury, which you sure want to avoid.

When you continue to do the splits consistently for a period of time, you will be able to go into the full split. With these steps, you now know how to do split step by step.

Cheerleading Split

• To do the cheerleading split, sit on the floor with both the legs extended out towards the sides. Spread the legs as far as you can. Slowly bend down and try to reach to the ground. Hold the position for some time.
• Then go into a lunge stretch, then extend the leg in front and try to leg your nose to the knee. Slowly come back to the starting position.
• Then sit on the floor, extend the right leg out and bend the left leg. Slowly try to reach the toes of the right leg. Come back, change sides and repeat the same on the other side as well.
• Now stand up with legs wide apart. Slowly spread the legs further and place your hands on the ground. Using the hands as a base, push yourself further down.
• The hands will also prove to be helpful, in case you want to stop and cannot go down any further. While coming up, use the hands as the base and then gradually come up.

Gymnastic Split

• To do the gymnastic split, sit on the floor, such that the legs are spread out to form a 'V'.
• Then pull your legs wide apart as much as you can, but take care you do not pull a muscle.
• Slowly bend down to reach the head to the right knee, hold in the position and come back to the starting position.
• Then repeat the same on the other side as well. When you come back to the starting position, ensure you do not bounce.
• The next step is to roll forward from the current position, till the hips are in line.
• In this position, you may not be able to go down completely, which is natural, but with practice you will find it much easier.

The most important part while you learn the steps to do splits is - "Do the warm up well". Try to do as many stretches for splits as you can. Doing the stretches will help in bringing flexibility to the hip joint and the hip flexors. Along with the stretches, consistency is also an important part when you are learning the art of doing splits. If you consistently practice the splits for a few days, you will be able to get into the position without any problem sooner. However, if the practice is inconsistent, then the chances of you being in splits are more. Do not be overtly ambitious and try to do the splits gradually, to avoid injuries. It is best to practice the splits under the guidance of a coach, so that in case you go wrong anywhere, the coach can correct you immediately.