How to Do Splits on Rings

As any gymnast, past and present, will tell you, the rings is one of the most challenging events in the sport. It takes an incredible amount of strength and flexibility to be able to hold yourself up, much less perform the various swings, flips and handstands that are required of gymnasts during competition. Some of the top gymnasts also add a new wrinkle: doing the splits in the rings. However, before you can even think about holding the splits in midair, you must be able to perform the splits on the ground.

Instructions

    • 1

      Take deep breaths as you perform these stretches and exercises. Breath in slowly, then exhale forcefully.

    • 2

      Perform a warm-up every time before you start stretching or exercising. The warm-up should consist of jogging for about five to 10 minutes, as well as a mix of light calisthenics.

    • 3

      Stretch every day for about 20 minutes, focusing on your legs and groin. Hold each stretch about 30 seconds. Mix in both static and ballistic stretching. Try sitting, with your legs out to each side to form a V, and touching your toes. Don't forget to stretch your hamstring, as well. Next, stand up and place your feet about a foot outside of your shoulders. Rock back and forth, shifting your weight from one side to the other as you stretch your groin. Then move on to attempting the side splits.

    • 4

      Only go down until you feel a slight pull. Going too far, where your muscles start burning, can be counterproductive. The important thing is consistency: perform these stretches everyday.

    • 5

      Work on lunges and other exercises to build your leg muscles. Also try running or biking several times a week. Have realistic goals: keep in mind that the older you are, the longer it may take you to do the splits, so don't let your inability to do them for the first few weeks deter you. You must also possess incredible upper body and core strength in order to be able to hold yourself up.

    • 6

      Work on oversplits after you can easily do a split. To do an oversplit, place either your front or back foot onto a slightly elevated surface -- such as a mat or a springboard -- until your split is more than 180 degrees. Once you've mastered the splits on the ground you're ready to try them on the rings.

    • 7

      Jump up and grab a hold of the rings. Make sure you have a solid grip with both hands. Pull yourself up until your torso is above the ring level and your elbows are locked. Next, raise your feet in a pike: your legs should remain straight as you lift them towards the ceiling so that your body ends up forming a 90-degree angle. This is where your core and arm strength really comes into play.

    • 8

      Begin to open slowly up into the splits. There are several variations of this move. You can simply do the splits as you hold yourself up with your arms or, in a slightly more difficult maneuver, you can try sliding both legs into either ring. To pull this off you will have to choke up on the cables holding the rings -- that is, you must slide your hands up until your knees are roughly at the same level as the rings. Finally, slide your feet into the rings, without letting go of the cables.