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Step 1
Stretch before going into splits. Sit on the floor or on a mat with your legs together in front of you. Lean your body over your legs, touching your fingers to your toes if possible. Reach as far as you can and hold the stretch for 30 seconds, breathing normally throughout. Spread your legs into a V and repeat, stretching to your left leg, right leg and then to the center.
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Step 2
Place your right knee on the floor and stretch your left leg out in front of you. This is the starting position for your splits stretches.
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Step 3
Put your hands to the floor close to your left foot, reaching your body down to stretch your hamstring. Push into the stretch and try to touch your chin to your left knee.
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Step 4
Slide your left leg into your body, keeping your right knee on the floor, so your left foot is flat on the floor and your left knee is at a 90 degree angle. Slide the right foot back, still keeping your right knee on the floor.
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Step 5
Push into the floor, keeping your left foot flat on the ground and your right leg straight. Place your hands flat on the ground below you for support and stretch the hip flexor for an increase in flexibility and ability to do splits.
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Step 6
Go back to the starting position with your left leg straight in front of you and right knee on the ground. Slide your right leg back into a full left split and hold for about 30 seconds.
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Step 7
Repeat stretches and split on the right side. Continue to do this exercise daily, reaching farther into the floor until you have mastered the splits.
