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Thread: Splits for beginners

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    Default Splits for beginners

    I tried searching for an old thread and couldn't find anything.

    Has anyone gone from being really unflexible their whole life to getting the splits? How long did it take you?

    I've just never been flexible at all. I'm 22 and I really want to get the splits! I know I need to stretch everyday consistently to eventually get it down, but I just wanted to know if anyone had been in my position before and how long it took them to get the splits.

    I know it'll take a LONG time (not expecting them in a week or a month or anything lol) but just looking for some hope and encouragement! I hate stretching!! lol I'm just really impatient I guess especially when my muscles are so tight it's really unmotivating. The spring semester is about to be over so I plan on stretching a lot this summer!

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    Default Re: Splits for beginners

    No, it's completely possible to be able to do the splits in a month or two. The key is consistent stretching though, so learn to love it. You can stretch while you study, so you don't have to wait until summer break.

    I was never inflexible, but at the same time I struggled with improving my flexibility. Then literally randomly one day while I was doing yoga, I tried moving into splits from a low lunge, and bam. It's like lifting weights. You won't see a difference on a day to day basis, but you'll get there eventually. Actually, I once asked an extraordinarily flexible dancer the same question. She shrugged and told me, "Just keep working at it and one day that pussy gonna hit the ground." She was right!

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    Default Re: Splits for beginners

    The best way to get splits fast (trick from being out of shape in the fall as a figure skater when I was a kid) is to stretch them for a half hour-hour a day, slowly. Use a wall, closet, couch, or anything else to press your legs against. Sit down on the ground and go as far into your middle split as possible and hold for 5 minutes, then move your bum in another inch or two, as much as you can, and hold for another 5 minutes, repeat.

    Side splits are a bit trickier. To stretch them you can hold yourself up if you are strong enough, with your arms to hold them on each side for five minutes, or use chairs on either side so you can rest your elbows and forarms on them. You can also hold onto a chair with your hands and stretch them while standing against a wall. If you don't have flexible hips you should also do the butterfly stretch, where you sit with your feet together and press your knees towards the floor. Another good one is half side splits where you extend one leg out straight behind you and bend your front leg with your knee pointing out. Then gradually straighten the front leg as much as you can and hold each position for 5 minutes.
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    Default Re: Splits for beginners

    the easiest way to get your splits is to stretch every day but also stretch your entire body and do stretches that also develop muscles. like fpr example, doing bridges every day strengthens your back, shoulder, and arm muscles while increasing back flexibility and the the stronger you become the more flexible you become and vice versa. so look up a lot of yoga poses and do weird stretches that also incorporate stability and strength. many people neglect stretching the sides of your legs and just do lunges, pike position, etc to stretch before splits but that only does so much.

    one of my favorite stretches is to get into a deep lunge (and hold it with arms off of the ground too), and then from tthere turn your front ankle in so the ankle is actually resting on the ground. http://www.yogajournal.com/poses/863 this is kinda of what im talking about and i do that too but before i transition to that from a lunge i do a middle position where i put my elbows on the ground and my ankle closer to my body so im still elevated from the ground. the extended leg is in a lunge position and the other one is like a butterfly if that makes sense. its so awkward when you first start doing it but it helps with splits so much.

    downward dog is also really helpful. strengthen your legs by one at a time lifting a leg and extending it as high as you can like a ballerina.

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    Default Re: Splits for beginners

    kaninchen, I want to quote that in my signature! love it , "Just keep working at it and one day that pussy gonna hit the ground. LOL! I sure hope shes right

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    Default Re: Splits for beginners

    I feel like charlie kellly from always sunny in philadelphia wearing shorts when i attempt doing splits

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    Default Re: Splits for beginners

    I've never heard of anybody going from inflexible to being able to do full on splits in 2 months... but hey, I guess it's possible. I've heard of people getting them in 2 months but only if they could do them before.

    The more average time is about a year, maybe 2 if you don't work at it that hard. There are a lot of youtube videos on how to do splits, there's like 12 minute splits videos, you can even take a class designed for splits because there are certain stretches you want to do-- just doing regular stretches will make it take a lot longer. Obviously you want to practice just sitting in them but there are other ones that are important as well. You'll probably find that certain splits are easier for you than others-- I did gymnastics for 7 years and the center splits were super easy for me but everyone else on my team really struggled with them and found the front splits to be easier when those were hard for me. I got my right splits in half the time it took me to get my left splits (that's pretty normal if you're right-handed that usually comes faster). If you have like an hour a day to dedicate to stretching maybe you can do it in six months, but honestly you don't want to overdo it and hurt yourself, just take it slow and easy. If you're wanting to do them onstage there are a lot of ways you can sit so that it appears you're in the splits when you're not. I can't do my center splits anymore cause I'm lazy and don't stretch but I know how to slide down the pole so it appears I'm in the splits and everyone is always like "oh my god you're so flexible! that was amazing." Yeah right I keep wanting to get my splits back but I just never remember to stretch!

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    Default Re: Splits for beginners

    Quote Originally Posted by pink_bunny View Post
    I feel like charlie kellly from always sunny in philadelphia wearing shorts when i attempt doing splits
    same here (that's my favorite show btw! lol)

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    Default Re: Splits for beginners

    Quote Originally Posted by audrey_k View Post
    I've never heard of anybody going from inflexible to being able to do full on splits in 2 months... but hey, I guess it's possible. I've heard of people getting them in 2 months but only if they could do them before.

    The more average time is about a year, maybe 2 if you don't work at it that hard. There are a lot of youtube videos on how to do splits, there's like 12 minute splits videos, you can even take a class designed for splits because there are certain stretches you want to do-- just doing regular stretches will make it take a lot longer. Obviously you want to practice just sitting in them but there are other ones that are important as well. You'll probably find that certain splits are easier for you than others-- I did gymnastics for 7 years and the center splits were super easy for me but everyone else on my team really struggled with them and found the front splits to be easier when those were hard for me. I got my right splits in half the time it took me to get my left splits (that's pretty normal if you're right-handed that usually comes faster). If you have like an hour a day to dedicate to stretching maybe you can do it in six months, but honestly you don't want to overdo it and hurt yourself, just take it slow and easy. If you're wanting to do them onstage there are a lot of ways you can sit so that it appears you're in the splits when you're not. I can't do my center splits anymore cause I'm lazy and don't stretch but I know how to slide down the pole so it appears I'm in the splits and everyone is always like "oh my god you're so flexible! that was amazing." Yeah right I keep wanting to get my splits back but I just never remember to stretch!
    Yeah I want to be able to do them on stage! I feel like I'm getting boring up there I need something different to do. Hm I should look up how to look like I'm doing the splits! Are there videos on youtube?

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    Default Re: Splits for beginners

    There are lots of instructional stretching videos on youtube!

    http://youtu.be/qZTGgEWPbLk

    That's actually the first one I saw when I searched it. It's a pretty decent stretching video that is only supposed to last for 12 minutes. I'd say try getting into a stretching routine like that every day and you'd be surprised how quickly you can make progress. Like anything else, there's no time limit on it. It's all about dedication.

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    Default Re: Splits for beginners

    Quote Originally Posted by 22lligm View Post
    Yeah I want to be able to do them on stage! I feel like I'm getting boring up there I need something different to do. Hm I should look up how to look like I'm doing the splits! Are there videos on youtube?
    The easiest ones to do are the center splits. Fall into them in a straddle (http://contortionistsunite.ning.com/...text=latest)-- obviously you won't be able to do them as much as she is but keep stretching-- I generally climb to the top of the pole and then just slide down. If you're close enough to the pole, with your heels, no one will be able to tell you're not 100% into them. I did that for six months at my club and all the girls were asking me how I was able to do the centre splits!

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    Default Re: Splits for beginners

    girl, i am so glad you made this thread. i am determined to be able to do the splits again..ironically, i could do them as a kid, but not as an adult when being able to have my "pussy hit the floor" would be worth something! i really wanna be able to go from a standing position, right down to the splits when im onstage!
    i love the idea of pressing your legs up against the wall and then scooting your butt in. all i have to say is, when it starts to hurt you need to hold that position for a lot longer than you think. and be sure and do it everyday, realllyyy slow.

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    Default Re: Splits for beginners

    Quote Originally Posted by simone87 View Post
    girl, i am so glad you made this thread. i am determined to be able to do the splits again..ironically, i could do them as a kid, but not as an adult when being able to have my "pussy hit the floor" would be worth something! i really wanna be able to go from a standing position, right down to the splits when im onstage!
    i love the idea of pressing your legs up against the wall and then scooting your butt in. all i have to say is, when it starts to hurt you need to hold that position for a lot longer than you think. and be sure and do it everyday, realllyyy slow.
    I really want to do that too! I think it looks so good being able to just go straight down to the splits when you're holding onto the pole.

    But I thought if it hurts that means you should stop and do less? Or do you mean to just work more on stretching in that position?

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    Default Re: Splits for beginners

    Quote Originally Posted by 22lligm View Post
    But I thought if it hurts that means you should stop and do less? Or do you mean to just work more on stretching in that position?
    Hold the position at the point of causing pain, do not try to stretch it out further. Once the pain starts to ease then you can try to go just a little deeper.

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    Default Re: Splits for beginners

    Quote Originally Posted by 22lligm View Post
    I really want to do that too! I think it looks so good being able to just go straight down to the splits when you're holding onto the pole.

    But I thought if it hurts that means you should stop and do less? Or do you mean to just work more on stretching in that position?
    always warm up before you stretch-just a 10 minute walk or whatever, enough to get your heart pumping. thatll lessen the pain a lot. you should absolutely hold positions that hurt but dont push deeper once they start hurting a lot. my general rule is that holding it for a minute should feel almost like torture by the end and you are just dying to finish, but it should feel like that in the beginning. like when you lift weights, the first time you lift it shouldnt be hard at all but if youre not grunting and struggling by the last one you need to move up a weight.

    and like i said earlier, just doing the same stretches over and over will not get you far. do a wide variety of stretches and splits in 2 months should be doable.

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    Default Re: Splits for beginners

    Quote Originally Posted by charlotte. View Post
    always warm up before you stretch-just a 10 minute walk or whatever, enough to get your heart pumping.
    This. It's a million times easier to stretch warm muscles than to just start stretching. If I just start stretching, I can barely reach my ankles when I bend over. But if I've done 15 minutes of even mild cardio, I can bend over and instantly put my hands flat against the floor.

    I can't do the splits yet, but I'm getting close. I always incorporate my stretching routine after I've worked out to make it easier on my muscles.
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    Default Re: Splits for beginners

    Ok question: I sit with my legs apart, and either inch my butt forward or reach/lean forward to stretch. I feel it a little in my groin/hip area, but mostly I feel it behind my knees. I'll sit like this for a while, and when I come out of it behind my knees really aches! Is this normal?
    It's not unbearable or anything, but I guess it's not really where I was expecting to feel it so I just wanted to make sure I'm doing this right.

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    Default Re: Splits for beginners

    I think the big warning would be pain or hearing pops or snaps. Really really make sure to warm up first. I actually pole dance before I stretch.
    Also to get my splits I used the "splits in 6 weeks program" http://www.unique-bodyweight-exercises.com/splits.html but I took over 6 months and stretched about 3 times a week or less (less due to laziness or being busy but 3x consistently would have got me there faster). I physically was not able to do it every day because I would have to wait for my sore muscles to loosen up first. If you stretch sore muscles you don't really progress as well you can risk injury. Your body will let you know what it's capable of and how much you can push. If you see you are not getting further by stretching intensely daily let your muscles heal for a few days. I also use Alethea Austin's stretching for the splits DVD lots of people have had splits success with that one.
    Last edited by Cherished; 05-20-2014 at 05:42 PM.

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    Default Re: Splits for beginners

    Quote Originally Posted by sierra. View Post
    Ok question: I sit with my legs apart, and either inch my butt forward or reach/lean forward to stretch. I feel it a little in my groin/hip area, but mostly I feel it behind my knees. I'll sit like this for a while, and when I come out of it behind my knees really aches! Is this normal?
    It's not unbearable or anything, but I guess it's not really where I was expecting to feel it so I just wanted to make sure I'm doing this right.
    yeah thats a strong muscle and if youre not stretching it regularly then thats where most of your initial pain will be. luckily its easy to stretch by doing sitting or standing pike stretches. splits require loosening and flexibility of all muscles and i notice if i dont stretch regularly my calves will be the most stiff fwiw.

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    Default Re: Splits for beginners

    I have NEVER been flexible my entire life... even as a kid, I couldn't even touch my toes. I told myself I would have the splits down in one year -- I did it roughly in 8 months. Consistent stretching (started as 5-10 min after every workout approx 3-5x a week... it's much easier to stretch out after you've broken a good sweat.. now I do a 15-20 min stretch post workout)

    Right split, left split, middle split, wall split -- I do them all with ease!!! DON'T GIVE UP!!!!
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    Default Re: Splits for beginners

    Quote Originally Posted by jadey23 View Post
    I have NEVER been flexible my entire life... even as a kid, I couldn't even touch my toes. I told myself I would have the splits down in one year -- I did it roughly in 8 months. Consistent stretching (started as 5-10 min after every workout approx 3-5x a week... it's much easier to stretch out after you've broken a good sweat.. now I do a 15-20 min stretch post workout)

    Right split, left split, middle split, wall split -- I do them all with ease!!! DON'T GIVE UP!!!!
    thank you that's exactly what I was looking for!! Gives me hope lol

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    Default Re: Splits for beginners

    Quote Originally Posted by Cherished View Post
    I think the big warning would be pain or hearing pops or snaps. Really really make sure to warm up first. I actually pole dance before I stretch.
    Definitely make sure you warm up! Honestly I wouldn't even jump into the splits to stretch until you've down some other stretches. I decided spur of the moment on stage 5 years ago it would be totally awesome to jump into the right splits even though I hadn't done them in over 2 years-- I was drunk-- and I don't think I've ever been in so much pain afterwards. I was lying in the smoking area by my manager's office for an hour I couldn't even stand up to walk to my car, I took 3 ibuprofen, a Norco from another dancer, and my manager felt so bad for me he actually went down the street and bought a heating pad thing from CVs to put on my muscles-- for a manager to be willing to do that at my old club you pretty much had to be dying so that's how bad it was!

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    Default Re: Splits for beginners

    Quote Originally Posted by Odette View Post
    The best way to get splits fast (trick from being out of shape in the fall as a figure skater when I was a kid) is to stretch them for a half hour-hour a day, slowly. Use a wall, closet, couch, or anything else to press your legs against. Sit down on the ground and go as far into your middle split as possible and hold for 5 minutes, then move your bum in another inch or two, as much as you can, and hold for another 5 minutes, repeat.

    Side splits are a bit trickier. To stretch them you can hold yourself up if you are strong enough, with your arms to hold them on each side for five minutes, or use chairs on either side so you can rest your elbows and forarms on them. You can also hold onto a chair with your hands and stretch them while standing against a wall. If you don't have flexible hips you should also do the butterfly stretch, where you sit with your feet together and press your knees towards the floor. Another good one is half side splits where you extend one leg out straight behind you and bend your front leg with your knee pointing out. Then gradually straighten the front leg as much as you can and hold each position for 5 minutes.

    Thanks!

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    Default Re: Splits for beginners

    Quote Originally Posted by Odette View Post
    The best way to get splits fast (trick from being out of shape in the fall as a figure skater when I was a kid) is to stretch them for a half hour-hour a day, slowly. Use a wall, closet, couch, or anything else to press your legs against. Sit down on the ground and go as far into your middle split as possible and hold for 5 minutes, then move your bum in another inch or two, as much as you can, and hold for another 5 minutes, repeat.

    Side splits are a bit trickier. To stretch them you can hold yourself up if you are strong enough, with your arms to hold them on each side for five minutes, or use chairs on either side so you can rest your elbows and forarms on them. You can also hold onto a chair with your hands and stretch them while standing against a wall. If you don't have flexible hips you should also do the butterfly stretch, where you sit with your feet together and press your knees towards the floor. Another good one is half side splits where you extend one leg out straight behind you and bend your front leg with your knee pointing out. Then gradually straighten the front leg as much as you can and hold each position for 5 minutes.

    Thanks!

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    Default Re: Splits for beginners

    I could never do split trying to work into it. I jumped into one on stage and I've been able to do one ever since. Even if I haven't done one ( since I don't go on stage much anymore) if I just jump into it I can. I also can put my leg behind my neck( which I didn't know I could do until I was doing a lapdance and the guy asked so I tried. Haha. So I guess I'm pretty flexible.

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