How Can I Make Myself More Flexible to Do Splits?

Flexibility is crucial in all sports, but especially in activities like gymnastics, dance and cheerleading. If you want to perfect your splits, you'll first have to work on some basic leg stretches. Painful injuries can result from inadequate preparation. Incorporate a few simple stretches into your everyday workouts and you'll have those splits in no time.

Things You'll Need

  • Yoga mat
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Instructions

  1. Stretch 1

    • 1

      Position yourself on your mat and bend one knee in front of you.

    • 2

      Straighten your back leg as much as you can. It's OK if it is not completely straight.

    • 3

      Allow your arms to hang by your sides or use them to balance yourself.

    • 4

      Push your your hips forward so the weight is on your front leg and hold the stretch for 15 to 30 seconds. You should feel a slight burning, as your muscles are stretching.

    • 5

      Repeat with your other leg in front.

    Stretch 2

    • 6

      Kneel on your mat and straighten one leg out in front of you. Use your arms for support.

    • 7

      Bend toward your front leg as far as you can. Keep your body straight.

    • 8

      Hold down as far as you can for 15 to 30 seconds.

    • 9

      Repeat with other leg in front.