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Thread: I wanna do the splits!

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    Default I wanna do the splits!

    Would it be possible to be able to do the splits by, say, June? What stretches should I do improve my flexibility? Tips are greatly appreciated!

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    Default Re: I wanna do the splits!

    Quote Originally Posted by BringOnTheMen View Post
    Here are the best stretches to learn how to do the splits:
    1) right splits
    2) left splits
    3) middle splits

    Lol I know I sound like a big fat bitch right now but I have been in some sort of dance/gymnastics/cheerleading my entire life and there were periods where I would "stretch" everyday. Doing all of those animal stretches- the frog, the butterfly, the snake, the cat, etc. Then I would do my splits for like 5 seconds and it would hurt so I would stop and tell myself that I had already stretched enough and eventually the splits would just magically happen.

    After all my years of super intense ballet & gymnastics, the period of my life where I am able to do the splits the easiest is now, when I just do them every night. Obviously you are going to need to work yourself up to being able to do them in the first place but the only stretches you should be focusing on is actually getting into a split position and when you think it hurts enough to work, lower yourself by 1-2 inches and hold it for an extra 30 seconds. At first you will be cursing my name because it is worse pain than any surgery I've ever had but it is the only way to actually progress in your splits. I don't really stretch anymore, I just go to work and every time I'm onstage I do the splits. They look awesome now and they are so easy and pain free. Guys love 'em!
    couldn't you accidentally pull a muscle?

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    Default Re: I wanna do the splits!

    I dont know. ^I used to tell myself the same exact thing. Maybe this is just me, but now at 26 I am having alot of joint issues from not properly stretching or warming up before doing the splits--and not to toot my own horn or anything but I am incredibly flexible and have never exprienced any level of pain doing splits. So now I am dependent on msm/glucosamine to keep my joints from popping with every little movement I make. Stretching is very important, imho^^

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    Default Re: I wanna do the splits!

    A girl I work with told me when she wanted to learn to do the splits this is what she would do. Lay with her back on the floor, scoot booty up flat to a wall with legs straight up on the wall and then spread her legs and let the weight of her legs spread from that position slowly stretch it out for you. She said she would sit like that every day for 15 minutes and now she can do them. I tried it once and I see how it could work. Just throwin it out there lol. Ive been wanting to learn too but havent been stretching!

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    Default Re: I wanna do the splits!

    The wall thing helps me too, though I keep my legs straight up for a while. I have fucked up knees, so maybe I have to stretch them more than others. I also do toe touches with a flat back. Walking your hands to your toes from the yoga position downward facing dog (http://www.yogajournal.com/poses/491) might help to give relevant muscles a good stretch too. Other people have had more luck with getting into splits from lunges than I have, I think because they started out needing to stretch their groin muscles to achieve splits, whereas I feel tighter in my knees/calves. I agree with BOTM though, consistently pushing your splits further is integral, imo. With stretching, I'm of the school of thought that you ought to push yourself to discomfort, but never pain. Listen to your body and warm up, for sure. If someone is available for a few minutes a day, you may want to consider enlisting some help. I used to stretch for splits with a partner adding light pressure, like in the top photo here; http://0.tqn.com/d/gymnastics/1/0/7/...lsplit-400.jpg

    Actually, that photo is from an about[dot]com article: http://gymnastics.about.com/od/train...entersplit.htm I think the perpendicular leg stretch may be helpful, though I've never gotten anything from butterfly stretch, personally.

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    Default Re: I wanna do the splits!

    I've been using this http://www.unique-bodyweight-exercises.com/splits.html Not there yet but It's the furthest I've ever gotten in my life. The guy says to do it every day but I'm too sore and can only do it every 2nd day. I've also gotten Alethea Austin's pure splits DVD since a lot of pole dancers have had good success with it. You can also do searches for splits on studioveena.com they offer lots of great advice as well polexia.net has a forum for flexibility that has useful info too.

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    Default Re: I wanna do the splits!

    Def get warm first. The only time I managed to do side splits was right after a 10k run. And it was fairly easy at that point.

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    Default Re: I wanna do the splits!

    I made a youtube video that teaches how to get your spits in about a month. Try it out! NOTHING else worked for me.
    http://www.youtube.com/watch?v=SVBZIFh8NDY

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    Default Re: I wanna do the splits!

    Quote Originally Posted by duttywine View Post
    I made a youtube video that teaches how to get your spits in about a month. Try it out! NOTHING else worked for me.
    http://www.youtube.com/watch?v=SVBZIFh8NDY
    AHA! Your video was the one I was going to suggest for this thread. A bit time consuming, but I usually do them on and off while (attempting to) watch a movie.

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    Default Re: I wanna do the splits!

    Make sure you get your muscles extra warm before you stretch! I hate to admit it, but the way I learned how to do the splits was from being literally pushed down by my ballet teacher. I was properly warmed up after class, so it didn't tear anything but I remember it hurt. Seemed to be the only thing that really worked though, if you aren't holding the stretch to the point where it's really uncomfortable then you aren't going to make much progress. Take it really slow, and eventually you'll get so close that you can just force the rest of the way down.

    Also it's very important to make sure your hamstrings and hips are getting a good stretch before you attempt it. Keep at it, you'll have it in no time!

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    Default Re: I wanna do the splits!

    Quote Originally Posted by Cherished View Post
    I've been using this http://www.unique-bodyweight-exercises.com/splits.html Not there yet but It's the furthest I've ever gotten in my life. The guy says to do it every day but I'm too sore and can only do it every 2nd day. I've also gotten Alethea Austin's pure splits DVD since a lot of pole dancers have had good success with it. You can also do searches for splits on studioveena.com they offer lots of great advice as well polexia.net has a forum for flexibility that has useful info too.
    I've totally been using this stretch routine (the link you posted) for the last few days and have seen a lot more progress than I expected, thanks!

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    Default Re: I wanna do the splits!

    Your welcome Codi I've read on studioV more than a few who made it to the splits with the 6 week link. (Some did it in more and some in less time)

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