How to Do the Splits Quickly

Gentle persistence will help you do the splits quickly.

When you need to do the splits quickly, you’ve got your work cut out for you. Whether you’re a gymnast, dancer or cheerleader, the splits are an essential part of your sport, and your success depends upon the degree of your limberness.

Instructions

1. Keep safety first. While you’re trying to do the splits quickly, understand that a torn muscle or ligament will set your progress back and may hinder your ability to do the splits in the future. Be aware, therefore, of your body’s ability, and don’t exceed what you can do safely.

2. Warm up before stretching. Jump-rope for a couple of minutes or do jumping jacks. An exercise that utilizes your leg muscles in quick repetitions increases the blood flow, warming the muscle and increasing your range of motion. Avoid warming up your legs for more than 5 minutes.

3. Start by sitting on the floor in a V position and pull your legs as far apart as possible without pulling a muscle. Your first stretches are gradual and easy. As your muscles adapt, they will stretch farther. Lower your upper body toward each leg and toward the middle slowly, holding each stretch for a minute or two. Avoid bouncing.

4. Roll forward from the V sit until your hips are in line above your feet. At this point, you’re in the middle splits position, although your hips may be off the floor. Hold this position without forcing your hips lower. Your natural body weight is sufficient pressure. Rotate your hips, in turn, toward each foot to increase your front-leg splits.

5. Reinforce your splits in all directions even if you only need them on one side. While many athletes concentrate on doing only one-leg splits, they could increase their flexibility more quickly by stretching in all three directions. In this manner, the leg muscles and hip joints adapt faster to the splits.

6. Relax into your splits. This is a technique used by professional dancers, and it works well if you can calm your mind and body. Use the V sit to learn the technique, then use it with your other stretches. Spread your legs to their maximum split while sitting. Close your eyes and relax. Concentrate on your leg muscles relaxing and lengthening. Breathe deeply and focus on your muscles going limp. When done correctly, you will feel a release in your legs. At that point, spread them a little farther and try it again.

7. Combat the enemy of splits—lactic acid. Lactase, a byproduct produced in the body as a response to physical training, centers in the targeted muscles and results in the pain you feel after stretching aggressively.

8. Drink a creatine-rich liquid after a stretching session to inhibit the buildup of lactic acid in your muscles. Creatine works by buffering lactase and reducing or preventing the pain. Before adding creatine to your diet, consult your family doctor and get your parents' permission.

9. Take those lemons and make lemonade. Lemon juice works in the same manner as creatine but on a milder level. Drink strong lemonade often during the day.

Tips & Warnings

• Stretch often but not too intensely. It’s easy to force your legs farther than they can comfortably stretch, but if you injure a muscle or tendon, you won’t do the splits for a very long time. Instead, stretch every chance you get, but stretch reasonably. Sit in the V position to do your homework or stretch when you’re watching television.

• Never drop into the splits when your muscles are cold.

Resources

• Read this Article in Spanish