Doing the splits may sound excruciating and unachievable but it is not. Everything is achievable with some effort and passion. All you need to do is keep working on your flexibility and dont stop with the exercises. Did you ever try doing splits? No? Well, its okay because you are not alone. Doing splits might sound like an easy and simple task when you see a little girl doing it, but it can be extremely challenging when you try to do it yourself. But nothing is impossible. Lets find out how to do the splits in a step-by-step guide.

Stretches To Prepare for Splits

Splits are all about body flexibility. They can be challenging exercises. Some people do advanced flips, but front splits and side splits are good for beginners. To prepare for the splits, you should generally concentrate on strengthening and stretching your hamstring, glutes, adductors, hip flexors, and groin muscles.

If your body is flexible, you won't have much trouble learning splits, if not, the first thing you need to do is stretch for splits. Listed below are some beginner flexibility exercises to start with:

Runners stretch:

Most of the warm-up and cool-down exercises include the runner's stretch, which is also known as half-seated splits in yoga.

• Begin a low-lunge stance with your right foot in front and your hands supporting it on the outside.
• Lower your left knee to the floor.
• Lengthen your right leg while walking your hands back and reaching your hips back toward your left heel.
• Hold this stance for 20 to 30 seconds, or longer if more comfortable. Remember to breathe.
• Repeat for the other leg.

Bent over hamstring stretch:

• Move from the Runner's Lunge on Knee to this hamstring stretch and straighten your leg. This stretch also facilitates the split position.
• Sit back onto your back heel after straightening your front leg from the Runner's Lunge on Knee.
• Try to keep your back flat while you stretch forward.
• Try drawing your stomach to your thigh, instead of reaching for the toe. Try to hold for 2030 seconds.
• Repeat this for each side 2 to 3 times.

Kneeling hip flexor stretch:

• You can start while bending over.
• Now raise your left knee, with your foot on the floor, and make sure your left knee is bent at a 90-degree angle.
• Take a deep inhale, squeeze your glute, and thrust your hips forward. Your right hip's front should be stretched by doing this.
• Place your hands by your sides or put them on your bent knee.
• Continue on both sides.

Standing forward poses:

• This is a great stretch to improve the flexibility of your hamstrings.
• With your arms by your sides and your feet together, take a straight stance.
• This is known as Mountain Pose in yoga.
• Look up and extend your arms over your head.
• Exhale, contract your core, keep your back flat, and swan dive over your legs while keeping your arms up.
• Try to place your hands on the floor next to your feet or a little in front of you, and keep your comfort level according to your level of flexibility.
• Ensure that your entire foot is in contact with the ground.
• Breathe and hold.
• Try keeping this stance for 20 to 30 seconds, or longer if more comfortable.

Half pigeon pose:

• Half Pigeon Pose is a yoga pose that helps open the hips and enhance mobility.
• Start with a downward-facing dog position. Now, bring your knee and shin to the mat and your right foot to your right wrist.
• Straight your left leg again.
• Make sure that your right hip and knee are aligned. Make this foot flex.
• Take your hands out in front.
• Lower your forehead to the mat while squaring your hips toward the mat.
• Hold this stance for 20 to 30 seconds, or as long as possible.

Butterfly stretch:

• Begin by sitting down.
• Bring your foot soles out front.
• Try to hold your upper body in an erect position.
• Grasp your feet with your hands and softly press your knees down with your elbows.
• The stretch should be felt in your adductors, which are located inside your thighs.

How To Do Front Splits?

If you have practiced stretching exercises, now its time to learn to do splits. Make sure you warm up your body before you start doing splits, and do the stretches to enhance mobility. Lets do the front splits first. Heres how to do it step-by-step:

This routine is a good place to start if you're new:

• With your back knee on the floor and your front leg looking up, begin in a lunge.
• On either side of your body, arrange chairs or additional props, such as yoga blocks.
• Support yourself by placing your arms on the props.
• Straighten your rear leg behind you and slowly stretch your front leg farther forward.

If the front splits are already within your reach, then you can try this:

• Make a "V" with your legs in front of you as you begin to sit.
• Turn your torso so that your left leg is facing you.
• Stretch your right leg out in the back of you.
• Make sure your back leg is straight behind you and your head and torso are facing your front leg.

How To Do Side Splits?

The side splits are also known as middle splits or straddle splits. Heres how to do the side splits:

• Your inner thighs should be flat on the floor for a full side split.
• Sit in a pike posture with your back against the wall and your torso as long as you can, making sure your hips and pelvis are not rotating, to begin this stretch.
• Make sure your mid-back and lower back are flat against the wall as well.
• Slowly spread your legs as wide as you can, with your hands supporting you straight in front of you.

Bottom Line:

Doing splits might feel daunting but it is not out of your reach as long as you are stretching for splits. If you are a beginner, it is important to use safe stretching techniques, so your body can get used to flexibility and mobility. You can start with front and side splits as they are basics for beginners and once you are comfortable with them you can try advanced splits styles.