How to Get a Perfect Split

In gymnastics, dance, and cheerleading, you'll want to achieve a perfect split. While it may seem impossible at first to get a perfect split, you can certainly get there. Your progress will be incremental as you increase your flexibility and work on your technique, but if you keep working at it, you'll soon have that perfect split you've been wanting.

Instructions

    • 1

      Warm up your muscles whenever you plan on working on your splits. For best results, you should work on perfecting your splits every day. If you skip days, you will lose flexibility. To warm up your muscles, run or walk for a few minutes, do some jumping jacks, or jog in place. Once your muscles are warmed up, you're ready for intensive stretching.

    • 2
      A variation of the leg stretch is to twist both legs at the same time.

      Stretch your lower back. Lie down on the floor, flat on your back. Bend the knee of one leg and pull it up toward your chest. Hold your bent leg in that position for 10 to 15 seconds. Next, let your bent leg fall toward the floor so that the inside of your bent knee is touching the floor. Your torso should be twisted. Hold this position for 10 to 15 seconds. Relax your legs and repeat this exercise using the other leg.

    • 3
      Keep your back straight as you stretch with knees bent and soles of your feet together.

      Stretch your inner thighs. Sit up straight with your knees bent and the soles of your feet touching each other. Pull your heels in toward your groin and push your knees toward the floor. Try to hold this position for 20 seconds. If you are ready for a bigger stretch, bend your head toward the floor while holding the same position. Remember to keep your back straight for this exercise.

    • 4
      Use a wall or raised surface to stretch your hamstrings.

      Stretch your hamstrings. Standing a leg's length away from a wall or ballet barre, prop one foot up onto the wall or barre and lean toward your foot. Keep your legs as straight as possible, and flex your raised foot. Switch legs and repeat.

    • 5
      Stretch in a modified split position and exercise one leg at a time.

      Stretch one leg at a time. Seat yourself in a modified split with your front knee bent. Let your back leg stretch out behind you. Next, pull your back foot in, bending your back knee, and hold the foot with one arm. When you meet resistance, hold your foot at that point until your muscles begin to relax. Then pull your foot in just a little bit more. Switch legs and repeat.

    • 6
      Achieving the perfect split is a matter of repetition.

      Hold yourself in a split position. Your muscles will form a barrier where you can't slide down into the split any further. Allow yourself to hold this position as long as possible. Your arms may get tired, but keep holding the position. After you've been there for at least 30 seconds, try to make all of your muscles relax. You'll find that you sink a little deeper into your split. Repeat all of these stretches each day.