Ways to Improve Splits

Splits are often done in dance, gymnastics and cheerleading routines. This move is characterized by sitting on the ground while your legs are at a 90-degree angle to your torso, either with your legs stretched to the side in a straddle position or one to the front and one to the back. Splits are also sometimes done in mid-air, which are called "split leaps." You can improve your flexibility and stretches with a few simple exercises.

  1. Get Help from a Partner

    • Working together can help both you and your partner improve your splits. Get into the splits, as best you are able, and have a partner push you down by your shoulders and keep you there for 30 seconds to get used to achieving a full stretch. You and a partner can also do the splits to the side facing one another and then grab one another's hands. Pull each other closer in order to achieve a deeper stretch.

    Front Splits

    • Doing the splits everyday will get your body used to achieving such a deep stretch. When trying to go down further in the front splits, use books or a soft wedge to put under your front foot in order to gain even more flexibility. Take two chairs and place them on either side of you when attempting to do the front splits and push yourself down even further using your arms. Rest for a few moments and then try again. You should notice a deeper stretch the second go-around.

    Side Splits

    • Warm up before your side splits. Cheer Wiz suggests that you take a warm bath before attempting the splits in order to warm up the muscles and tendons in your legs. Warm up by sitting on the ground with your knees bent and soles of your feet touching. Extend one leg as far to the side as possible while the other leg remains bent. You may point your toes or leave your foot flexed. Grab your ankle with the arm closest to your extended leg, raise the arm away from the extended leg over your head and toward the foot on the extended leg. With your back straight, move your torso to the side toward your leg.

      Sit down in the "frog position" (sometimes known as the "butterfly position") with your knees bent and the soles of your feet together. Push your knees as close to the ground as possible, and double your body over with a straight back and your head toward the floor. When you've finished with the frog position, rest for a moment. Stand up and slide into the side splits as far as you can and then place your elbows or arms on the floor to get an even deeper stretch.

    Stretches

    • Stretches can be a very useful tool for loosening up your legs in order to accommodate the splits. There are several exercises that improve flexibility, including standing up and then touching the floor without bending your legs. Aim to place your hands on the floor, with your head touching your knees. Another stretch includes lying down on your back on a yoga mat, placing one foot on the mat with your knee bent, facing upward and then pulling the other leg as close to your face as possible. Your back should remain flat and your hips should stay on the mat.