How to Stretch to Do Splits Within One Week

If you want to learn how to do a split in order to improve your flexibility, help you with sports, like cheerleading, or simply to impress your friends, it's possible that you can reach your goal in as little as one week. You'll have to devote a lot of time and effort to stretching and practice. Keep in mind that it typically takes two weeks to become flexible enough to do a split.

Instructions

    • 1

      Sit down, placing your back against the wall and keeping your legs straight. Reach your arms out in front of you while bringing your back downward, toward the floor. Alternate between pointing and flexing your toes and feet. Stretch your arms to your right leg and then to your left leg.

    • 2

      Stretch your inner thighs and groin by sitting down with your back straight. Bend your legs and place the soles of your feet together. Pull your heels in as close to your groin as you can. Use your hands or forearms to push your knees towards the ground. Bend your chest over your legs to the floor.

    • 3

      Squat down. Raise your left leg out toward your left side. Place your right hand next to your right foot, on the floor. Using your right elbow, push out your right knee. Repeat this stretch on the other side.

    • 4

      Stretch your calf by extending your leg in front of you, bent slightly, while you're seated. Put your hands around the ball of your foot and pull back lightly. Your foot will be forced to flex.