Proper Way to Do the Splits

Performing the splits is an important element of many dance and gymnastics routines. It takes practice and determination -- you cannot expect to learn the splits overnight. Follow the correct course of action to ensure your body eases into full splits. This will prevent injury and keep you from losing valuable practice or competition time.

Instructions

    • 1

      Perform standing lunges every day. Place one foot in front of the other, bend your front knee and extend your back foot. Sink down until your front thigh forms a right angle with your shin. Your knee should be over your ankle. Hold this position for 30 seconds, and then switch legs. Perform 10 sets.

    • 2

      Stretch out your hamstrings, as tightness in this area can make it impossible to perform the splits. Sit on the floor with your legs extended and reach for your toes. Hold for 30 seconds. Bring one of your feet up to your inner thigh and reach for one leg, then then switch.

    • 3

      Put yourself in position to perform front or side splits, and lower your body until your muscles lock. Stay in this position for a few seconds and you will feel your muscles relax. Do this every day as a part of your stretching routine.

    • 4

      Take deep breaths during your stretching exercises to improve oxygen flow. This will also help you relax through the intense moments of muscle lock.

    • 5

      Perform a simple stretching and splits routine every day, progressing a little closer to the ground each time. If you work hard and stay focused, you should be able to do full splits with a few weeks of practice.