How to Do a Split Without Hands

Sliding into a split is a thrilling feat, an inspired demonstration of both strength and flexibility. Performing a split without hands requires even greater muscular power and control. Of course, some degree of physical flexibility is innate. But to perform a split regularly and reliably requires consistent work over time to achieve and maintain an adequate level of litheness and muscular development. Making the hands-free split look easy is the province of the dedicated and experienced athlete or dancer.

Instructions

    • 1

      Warm up your entire body. Though it is important to limber up before any physical activity, warming up before attempting a split is even more critical. Not only do your legs and hips need to be prepared, your back, stomach and arms must also be included. Try yoga poses, such as the cobra, the cat-cow, the triangle and the sun salute series. To target hips, rock them from side to side and from front to back, then swivel them in a complete rotation, in a sort of mock belly dance movement. You can also choose Pilates or dance stretches that work the entire body.

    • 2

      Limber up your legs and hips via dynamic stretching. Extending your legs to their extreme and simply remaining in that position is less effective, according to Gymnastics Revolution, than extending the legs, returning them to their original position, relaxing the muscles, and extending them again. Practice leg and hip stretches both on the floor and in a standing position -- that is, with one leg extended to the side, back or front -- for optimal results. Always start gently, allowing your muscles to release and your legs to extend further gradually. Jerking your legs violently into an extreme position can result in injury.

    • 3

      Engage your stomach muscles by contracting them firmly. Sliding into a split originates at your core. Starting out with flaccid or relaxed tummy muscles is not recommended.

    • 4

      Position your legs at about shoulder-width distance, so that the front foot points forward and the back foot points to the side.

    • 5

      Start sliding the front foot forward, keeping your stomach muscles contracted. As you approach the floor, raise your arms to the sides to keep your hands from touching the floor.

    • 6

      Settle your crotch on the floor, then lift your hands over your head, as a flourish.