The Splits is a position which is highly regarded as an indicator of flexibility. Splits can not only be used in Gymnastics but also dance, Cheerleading, martial arts and more. This article provides stretches that help a person achieve the splits. This can be used for front splits and side splits, however they use slightly different muscles.
Step 1
Warm up before stretching for the splits: it is important that your muscles be warm. Jog for 5 minutes or an active, fast walk for 10 minutes is adequate.
Step 2
Wear adequate clothing such as bike pants or stretchy tight clothing--but not jeans--"trying to stretch in jeans is difficult".
Step 3
Sit on the ground with your legs together, straight out in front of you. Reach over your legs towards your toes. Don't bow or arch your back. It is very important to keep a straight back. Try to bring your chest closer to your legs, instead of your arms. Hold this stretch for approximately 20-30 seconds. Don't bounce down.
Step 4
Repeat the previous step: with your right leg bent a little, then with your left leg bent. Always keep your back straight.
Step 5
Sit with your legs at right angles (90 degrees), i.e. one straight ahead and the other to the side. For example: Stretch forward to your right leg with your back straight and hold for 30 seconds. Repeat to the opposite side, with your left leg straight.
Step 6
Keep your legs in the 90 degrees position, lean and stretch your body forward, in between your legs with a straight back, hold for 30 seconds.
Stretching in four steps
- Follow this four part stretch and it will prove to be so very effective for your progess:
Lunge forwards with your front leg at a right angle and your back knee to foot along the ground for 30-60 seconds. 
Straighten your front leg and stretch over it for 30-60 seconds. 
Return to the original lunge position. This time pull your back leg towards your behind, with your hand. 
Return to the Part 2 straightening position, but this time flex your front foot and hold for 30-60 seconds.
Stretch toward a split
- Lie with your back on the floor with your posterior fairly close to a wall and your legs up and against the wall.
- Spread your legs to each side. Gravity and the weight of your legs will help to push them down. Hold for 1 minute.
- Now on the mat: Bend your front leg and have your back leg straight out the back. Repeat on opposite leg. You will getting closer and eventually you may be past that point.
Once you have achieved the splits
Plan to work gradually to stretch farther: The next step will train you to stretch past the split line. This is very important for advanced dancers, gymnasts, and cheerleaders, but should only be worked on if you can already do the splits well. - Start out with putting a cushion/pillow underneath your front leg and stretch. Gradually increase the height at which either leg--or both legs--are positioned on pillows. This is called oversplitting and will stretch you past the splits, but never bounce to get there. You probally will tear/rip/strain your muscles. Then you won't be able to do the splits until you have recovered.
Tips
- While you are stretching breathe in and out deeply. This will help you reach deeper into your stretch.
- The majority of people cannot achieve the splits overnight so stretching needs to be done regularly.
- For some people it may take longer then a couple of weeks, so don't give up after a week.
Warnings
- In the long run: flexibility is gained over time; for some it may take weeks or months to fully sit in the splits.
- Do not push yourself too hard. You will eventually see gradual improvements. If you push too hard you could pull or even tear a muscle.
- If you do tear a muscle don't keep stretching! Let your body rest and ice the injury. Take a visit to your doctor to determine how bad it is. **When you do start stretching again start slowly; don't expect to start back right where you were when you stopped.
- Do not 'bounce' in a stretch as it can be damaging.
