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start off bye being in comfortable cloths then put your right foot or left u choose and put it out in front.. then slowly slide your feet apart.. if u cant go all the way down don't worry most people cant at first. after u get to the point where it hurts if u hold it for about 30 seconds it will stretch u out enough to go even further
Wiki User
∙ 12y ago
Wiki User
∙ 13y agoLunges are a must, they stretch many of the same leg muscles that you use when you do a split but not to such extremes. A Lunge is when you have one leg in front of you and one in back. The knee on the front leg should be at about a 90 degree angle (with the bottom of your foot on the floor), the shin of your back leg should be against the floor (with the bottom of your foot facing the ceiling). A lunge looks like you are about to do a split. Push on the calf of your front leg so that your knee is now at more of an acute angle. This probably wont hurt but still helps.
Another exercise involves sitting in butterfly style. This is with the bottoms of your feet together a few inches from your groin. Then you should push your knees down so that the fold just under your knee touches the ground. This may hurt a little (depending on how flexible you are).
My way is a simplier more effective way
Im a cheerleader too and the way i learned was from my coach who is captain of their school's team. The wall stretch, where you lay on your back with your butt on the wall with your legs spread out and you stretch it out as far as possible and you have to point your toes. Trust me it will hurt and you will be sore for a while but im a cheerleader and it worked after a while.
Wiki User
∙ 13y agoYou need to stretch your muscles before any exercise. You can use a foam roll to work on tight areas in the muscle fascia. Usually, sit on the floor, legs straight in front of you and place the roll under your calf muscle to start, use your hands to support you weight while you roll your leg up and down the foam roll, when you find a tender spot, press down on your leg to release the tension spot. Do this for your upper leg as well.
This does help to prevent muscles and fascia being damaged.
Wiki User
∙ 12y agoThere are two ways to do the splits. Putting one leg in front and the other behind you seems to be easier, so you could start with that type. The other method is putting each leg out to your sides. That type is harder and pulls the muscles more. You should not put too much stress on the muscles at first. Slowly stretch the muscles until you can do the splits without hurting yourself.
Wiki User
∙ 13y agojust train your body to stretching further an further ; I run round in a circle then stretch do that over and over and you should eventually be able to do it x
Wiki User
∙ 11y agokeep trying
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How do you do a split with out pop ping your legs?
stretch
How can you learn how to do a split?
Stretch every day for ten minutes. After every ten minute stretch try to do the split, don't force down to much because you can tear muscles. Eventually you will be able to do the split!
You want to know how to do a split?
I found a website and this is how I learned how to do a split step 1. for a week stretch for 15 min step 2. for a week stretch for 30 min step 3. for a week stretch for 45 min even though it is long it works
What is the fastest way you can get your splits down?
Make sure you stretch before doing the splits. Practise everyday doing the splits and you will get better each day.
How to do a split for begginners?
first you should on one leg kneel then on the other stretch it out. next try to put the kneeling leg out to do a split.
What if you are not fexible so how do you do a split?
Well i was never flexible, but i did cheerleading and i was supose to learn how to do a split. So I found this website and this is what it said. STEP 1. for a week, stretch for 30 minutes STEP2. for week, stretch for 45 mintues STEP3. for a week stretch for 45 mintues Even though it takes 3 weaks, it worked for me!!
If you stretch for an hour everyday how many days will it take to do a split?
There is no definite amount of time it takes to do the splits. A front split is actually not possible for some bodies because of hip placement and tendons. I stretch everyday for 30 minutes for the last 5 years and I cannot do a front split. Most people can achieve a side split though after stretching for a shorter amount of time. Here are some good stretches... Great stretches to do are the runners stretch and straddle. In runners stretch work everyday until you can put your elbows on the ground and see a clean line down your body. In straddle stretch to both side but do not round your back. Keep it straight so eventually you can put your chest flat you your leg. Another great stretch to do it get in a split position (right or left leg in front) and bend your front leg so that your foot is under you. Try and Bend your back leg up and grab it with your opposite hand and stretch it. Also, when practicing your split if you are not all of the way down keep your knees completely straight so you can stretch out the muscles and tendons around your groin. Happy Stretching!
Why when you are doing your left and right splits does your back leg turn into your middle splits how do you prevent this?
There is no way to prevent this. However, this means that you need to stretch out your left and right split. Doing this would normally take two months, but since you are already able to do your middle split, being able to do your left and right split should only take about a month. You should stretch your left split for 10 minutes, ond your right split for 10 as well.
How to do a split?
the best way to do your splits is to stretch every day and to drink healthy foods and lots of water.
What exercise will help you do the splits?
Kicks, leaps, pushing down in splits
Any good stretches that can help you do a split?
Great stretches to do are the runners stretch and straddle. In runners stretch work everyday until you can put your elbows on the ground and see a clean line down your body. In straddle stretch to both side but do not round your back. Keep it straight so eventually you can put your chest flat you your leg. Another great stretch to do it get in a split position (right or left leg in front) and bend your front leg so that your foot is under you. Try and Bend your back leg up and grab it with your opposite hand and stretch it. Also, when practicing your split if you are not all of the way down keep your knees completely straight so you can stretch out the muscles and tendons around your groin. Happy Stretching!
Why does your butt hurt after a split?
your butt hurts after a split because you are stretching the muscles, you also stretch the muscles in your hips so soon you will find your butt more plump and perky:)
