Stretch your splits in 3 weeks - Flexibility to the Max!
September 3rd, 2006 . by Drill Obsession
After reading this, here are some articles I recommend you also read:
- FAQs on this post - NEW!
- How To Become More Flexible
- Problem With The Splits?
- Ways To Improve Your Flexibility
- Flexi-tize and Strengthen Those Legs!
I know it sounds crazy. Have your splits down in three weeks when you’re still two feet off the ground? It’s possible, but you just need the time to commit to this. Before you read this, I’ll warn you that it sounds like a TON of time, but think about it . . . you want your splits, right? Why don’t you just get them now so that you don’t waste time thinking about how far from the ground you are? How long have you been trying to get those darn splits down? A year, perhaps two? Three weeks is not bad at all.
So, let’s get started (If you’re just looking for stretches, scroll down). Stretch where you feel comfortable, but not distracted. An area with a computer, for instance, might be a bad location, because you may be tempted to go on the internet and surf, which destroys your focus and stops your flexibility from improving. Focus and stretch as if you were meditating.
Week #1
Reserve thirty minutes a day to stretching (yes, including weekends, or else it won’t work. If you absolutely cannot stretch on one day, just make sure you get straight back to your stretching routine the next day). Warming up before you stretch is very helpful because it makes your muscles warm and easy to stretch. The warmer you are, the easier the stretch will be; thus, the more success you will have in getting those splits down. And here are your daily stretching routines:
Session 1: 15 minutes
I recommend that you get this over in the morning, before you go to school, work, or whatever you do during the daytime. After warming up, start your stretches. I recommend that you stretch one minute (at the very least) for each stretch. Remember: the splits are not dependent on one muscle. Helpful stretches are listed and described at the end of this post.
Session 2: 15 minutes
This one I’d say to do before you sleep. Do not slack off because you’re sleepy or tired. Brush your teeth, stretch, then sleep. If you absolutely cannot do session 1 in the morning and session 2 at night, then leave at least 2 hours in between sessions. You need to gain flexibility, have some time off, then work back on the flexibility to regain it and improve it.
Week #2
Keep up with the same thing as week one, but now stretching time is increased to 45 minutes a day. That means there is now a session in between–session 1.5 should be done after school, work, etc. And if not, leave 2 hours in between sessions. You should really start noticing that you’re getting close to the splits.
Week #3
Increase your stretching time to one hour. This is same as week two, with another session. This is the between dinner and before bedtime one. The free time that you have after dinner and before your last session should be used for an additional 15 minutes of stretching. After the end of this week, you should be in your splits! Yipee!If you’re having problems or not noticing any improvement, try other stretches. Again, a variety of stretches is your best bet. Remember to sit in the splits, or as close as you can go (I know it hurts, but how else can you get it?).
Tip: Stretch when you’re doing an inactive activity, like the laundry, reading a book, watching TV, or talking on the phone. This should be apart from your sessions, which require 100% focus. Extra stretching is always beneficial!
Precaution: It’s NOT a good thing to be feeling pain when you stretch. Pain is different from soreness. The two concepts are a bit hard to explain in writing. In general, if your legs feel painful when you stretch, it’s a good idea to ease back a little bit. If you find that you are still having problems with this, the best bet is to consult a coach or doctor since they know best. Many readers have questioned whether or not they are physically capable of doing the splits because they feel that they are making little progress; I will refer you to this splits misconceptions article for that purpose.
Some helpful stretches
V-sit: sit with your back flat against a wall. Bring both legs as far back to the wall as you can and keep proper posture and straight legs. While keeping your posture, bring your back down towards the floor as your arms reach out in front of you (not down) as far as possible. Feel the stretch. Do this first pointing your toes, then flexing your feet. Try moving your legs out further as you go on. Also, you can reach out towards your right and left legs. Remember to breathe!
Straight leg stretch: Basically, keep your legs straight and feet together. Stand, and without bending your knees, reach down as far as possible. Put your weight on your toes (not your heels)–this feels a bit unnatural at first, but it is the proper way to stretch. You can also do this one sitting. Sit with proper posture, legs straight out in front of you and ankles together. Reach out with your arms. Do this both flexing and pointing your toes.
Sideways stretch: Ok, so you’ve probably figured out that I’m making up names for the stretches as I go along. Pretty creative, eh? Anyway, the “sidways stretch” goes like this. Stand in the straight leg stretch position. Now bring your right leg out in front of you (like you’re taking a step forward) about two feet. This doesn’t have to be precise, just as long as you’re close. Stand up, keep your posture back. Now reach down to your right foot, keeping your posture back and your hips in line. Your hips shouldn’t shift to aid you in your stretch. Go down slowly, and if you hips shift, come back up and try again. Go as far down as you can without shifting hips. After doing this for a minute, bend your left leg and continue stretching to your right. Now switch legs.
4 Stretch: Named because it looks like a number 4. Sit down on your butt and put both legs straight out in front of you. Bend your left leg so that your left knee is on the ground, your left foot also on the ground with the flat side touching your right knee, and your right knee is straight with toes pointed. See the 4 that your legs make? Stretch, with proper posture, to your right leg. Reach out with your arms, as far as you can. After a minute, remembering to breathe, of course, flex your right foot and continue reaching out for another minute. Switch legs, and repeat.
Standing V-leg stretch: Stand up, posture back, with your legs shoulder width apart. You can go a little wider if that’s more comfortable for you, but try to keep it as close to shoulder width as possible. Bring your straight arms between and beyond your legs–reach back. Also reach to your right and left legs. Reach down the center, too. As with the straight leg stretch, keep your weight over your toes rather than your heels.
Half squat: Squat. Keep your right leg where it is and place your left leg straight out your left side, toes pointed, as if you were doing the center splits with your left leg. Put your right hand on the ground to the left of your right foot. Use your right elbow to push your right knee out. You should feel stretching your inner thighs. Switch sides.
The splits: Well, if you want your splits down, shouldn’t you be doing them?
. Never be discouraged by how far you are from the splits. Just get as close as you can and hold it there for awhile (a minute). Relax, and repeat a few times. You can also do the splits on the wall (preferably, a doorway, so you can keep your balance). In a few days, after doing multiple stretches, you will notice that you’re getting closer. Rejoice!
All of these stretches usually take about a minute. Above, I’ve given you much more than fifteen minutes of stretching, so spread these stretches out. Do some in one session, others in another session, but try to stretch as many muscles as you can each session. Don’t confine yourself to just one stretch. Do both splits in each session at least once (preferably at the end, to see your improvement).
Another thing to remember is to stretch both legs. A lot of people stretch one leg, while the other leg is completely inflexible. This leads to uneven kicks. It’s a good idea to get both legs flexible so you aren’t stuck with being good with one split and not the other. You never know what split you will encounter in the future!
Remember, you must focus on and want the splits, or else you’ll never get them. The wanting part is easy. Who wouldn’t want to do the splits? The focus is the hard part. Stretching in your kitchen, for instance, is a bad habit. You’ll see that bag of chips and box of cereal and be completely distracted. You’ve lost your focus. If you truly want your splits, you should be stretching like you’re meditating. Think of nothing other than those splits, breathing, and your flexibility. This is not the time to daydream. Now go stretching, and remember, think:splits, splits, splits, splits, splits, splits, flexibility, splits, breathe, splits, splits . . .
*Note*–more stretches have been submitted through comments. Some of these stretches are listed below.
Additional stretches and responses to comments (see also FAQ)
Edit 9/6/06
Thanks Hailey for the comment! Here’s another good stretch from her: “A good stretch is the frog. You lye on your stomach, and bring your feet together, with your pelvis on the ground, sort of like the butterfly in reverse, and the goal is to get your feet to touch the ground, still together, and your knee’s bent, and your pelvis on the ground. After you acheve that bring your feet closer to your body and do the same thing over again, untill you can have your knee’s bent, feet and pelvies on the ground, and your feet right against your body. It helps dancers with their turn out too.”–I have heard of this one and tried it myself; it’s a lot harder than it looks, but an excellent stretch. It’s a good before-you-sleep stretch, while you’re in bed and have nothing better to do. Now you can add it to your stretching routines. Hope those splits are coming along well. 
Edit 10/4/06
Nina, thank you for the comment. Sorry for the confusion! I hope that this re-explanation of the frog stretch might help you see what it is.Frog stretch: Lie down belly on the floor. Bend your knees and put your the bottoms of your feet together– push them towards your pelvis, while trying to keep every part of your body flat on the ground. It’s like the “butterfly stretch” except on your stomach. I’m not sure if that’s a universal term, but the butterfly stretch is where you sit on your butt and put your feet together, knees bent. You try to push your knees to the ground and feel the stretch in your inner thigh area. This helps with your center splits because you need flexibility in that area.
If you are getting little results, make sure that you are warming up before stretching (the warmer, the better) and focusing hard on flexibility and nothing else. Get “in the zone” (100% focus) when you stretch. No phone calls, TV, or music if it distracts you. Use a variety of stretches everyday. Don’t forget to breathe. Good luck!
Edit 1/23/07
Thanks, Evi, for suggesting the lunge as a stretch. I usually think of it more as a workout and muscle-strengthening activity, but it does work as a stretch if you let your muscles relax. Here is my explanation of it for those that want to try it: stand up, feet and heels together. Take a step forward with your right foot, keeping a large stride–this is just like the “sideways stretch” position except with a larger space between your legs (for average height, keep around 3-4 feet or whatever is comfortable for you). Now bend your right leg to make it perpendicular to the floor. This is a step before the lunge–the “runner stretch” (I just realized that I forgot to add this!). The runner stretch is helpful for your calves; hold in this position for a minute or two. Now, to get to the lunge, keep your right leg in position, and slide your left foot back as far as possible while keeping your right leg still in perpendicular position from knee down. This is the lunge position. Typically, lunges are done to strengthen your leg muscles (thighs, particularly). If you are interested in doing that, stay in position for about five seconds, then take a step with your left leg and do it again. Keep repeating (you should feel a burn in your thighs) and hold weights at your side if it gets easy for you. It might help if you squeeze your ears with your elbows or hold onto your hips to keep balance (if you are not using weights). To use the lunge as a stretch, place your hands on the floor on each side of your right foot so you can keep balance, ease the pressure off of your thighs, and focus on the stretch more instead of focusing on strengthening your leg muscles. There is a primary goal when stretching, and that is attaining flexibility. Take things one at a time–you can work on leg strength later! Anyway, the lunge is particularly helpful in stretching your inner thighs. Notice that, if you continue sliding your leg back (and let your front foot leave the perpendicular position), you will slide into a split! I found it helpful to get into the lunge position and slide back as far as I could into the splits until I finally got there. Hope that the lunge helps you!
Edit 3/16/07
Elphie, I am proud of you for getting those splits (almost) down! Great job with your stretching, and I hope you are happy with the results! That last inch or two will not be too difficult. The way that you get that down is by sitting in the splits for a few minutes (maybe about 2 minutes). Then, switch your splits so you can stretch the other side. Get up, walk around a little, and restretch. If you sit in your splits for just 2 minutes about 2-3 times a day, it will be there in a few days. Concentrate, warm up, and stretch. You’ll get there. Don’t worry too much about being able to pick up choreography. If you aren’t so experienced, it will just take more practice to get it down. Don’t stress if you don’t get the routine while it is being taught. Just try to remember all that you can so you can practice once you get home, and then go to your audition the next day feeling like you’ve worked hard and learned something. Best of luck at your audition.
Edit 4/8/07
Diana, thanks for offering great advice. Remember that flexibility is something that is developed. You may return back to normal the next day for the first few days of stretching, but do not lose motivation. Keep stretching with a strong focus. Soon enough, you will be able to see improvements. Good luck at tryouts!
Edit 7/22/07
Melanie, if you are scared to go into the straddle splits, just remember to slowly go into them. Keep your hands on the ground and slowly lower yourself. Once you feel tension, hold the position to feel the stretch; however, do not go so far into the splits to the point where you feel pain. Another way to practice the straddle splits is to sit on the floor in a v-sit position. Gradually pull your feet further apart. Reach forward with both arms to feel the stretch. It helps do v-sit with your feet against the wall, so that you can pull your body into the wall (or you could sit with your back against the wall, and pull your legs back towards the wall). Hope that helps! Thanks for visiting.
Edit 7/29/07
Charlotte, you should consider sitting in your splits for a little less than two minutes. When your knee starts to shake, try to make it stop by balancing yourself; if that doesn’t work, don’t worry! Get out of the splits, and then go back to them when you feel ready. It takes time for your body to develop the ability to do the splits. As for the grinding in your knee joints, you should definitely be careful with that. Make sure that your ankle/foot isn’t bent the wrong way because that could cause your knee to be irritated. If it is painful, you should ask a doctor about it.Melanie, this post is for all splits (right, left, and center).<
Edit 8/9/07
Hi Beth, you asked if there are stretches that would decrease your flexibility. Nothing that I know of will actually “decrease” your flexibility. If over time, you don’t stretch, then you become less flexible because your muscles have relaxed. If you are stretching properly, it can only increase and develop your flexibility. As for starting ballet, there is never a “latest” age. Most people start when they are very little because it is easier to develop ballet skills, such as flexibility and pointy toes, at that age; however, if you are committed, I believe that you can gain those skills. It will be much harder as you get older, but it is most likely still possible (for most people).Austin, most boys are able to do the splits as well; however, the reason it is harder for boys is because they are generally less flexible than girls. By this, I mean that a girl who never stretches tends to be more flexible than a boy who never stretches (I have no idea why this is so). Anyway, because of this, it takes guys a little bit of a longer time to get the splits because they have a longer way to go in terms of flexibility in order to achieve the splits. I did say that most boys can do the splits… please refer to this splits article to see if you’re capable.
Edit 8/25/08
I’ve batched up a ton of questions and addressed them in the FAQ post. From now on, I’ll be updating that page instead of this one. Check it out!
Are you an expert in some area of dance? Contribute your knowledge to the wiki!Anyone else have stretches or suggestions? Any confusion on the stretches? Comment!
A good stretch is the frog. You lye on your stomach, and bring your feet together, with your pelvis on the ground, sort of like the butterfly in reverse, and the goal is to get your feet to touch the ground, still together, and your knee’s bent, and your pelvis on the ground. After you acheve that bring your feet closer to your body and do the same thing over again, untill you can have your knee’s bent, feet and pelvies on the ground, and your feet right against your body. It helps dancers with their turn out too.
Hey i’m the captian of my squad and i been in moives llike Bring It On (All or Nothing) and it was pretty fun, but when it took a long time to finish part 1 of the movie cause most of the girls didn’t know how to cheer or do the splits. So I had someone have the girls stretch for a long time. And I look up this site and it help me and the girls. By week 3 we had all the girls doing spilts and everything jumps, pyramids and yeah cheers. Well Thanks alot.
hey
Wow. Thanks soooo much! Anyone who says that 3 weeks is long, they’re wrong. It’s bettter than a year!
I have been stretching for a week with little results. I have tried all of the exercises and held each one for 30 sec or 1 min, twice a day and 2 days 3 times a day. I have very minimal results please help. Also I do not understand the frog exercise. Could you please explain a little better.
has anyone gotten it in three weeek yet???
This website really helped! after 3 weeks i was almost there, it took me 3weeks and 4 more days but then i could do them!! and before i started i tried and i was about a ft. and 3/4 off the ground. Now i can do them and i was voted head cheerleader!!!!!!!!!!!!! (luckly I got them before cheer tryouts!
wow! im in gym, so i really need to get my splits down a little better then they are. i am going to save this page in faves, an work on it!! i hope i can get em down! thanks for this page!!!
thanks!I have been working on my splits for a couple of weeks then i found your program and I could do my right splits during the first session.
i got my splits in a week! STAY COMMITED
I sure hope this works……my splits NEED to be flat in 3 weeks or less
Hey I have been wanting to be able to do the splits for quite a while. I tried to stretch myself with little results. I hope this 3 week plan works. I will start tomorrow (Dec 04/06) and let everyone know how it works out. I am NOT flexable at all so if it works for me it should work for any one. wish me luck. expect another post in the 26th
hey umm these stretches are really good,
i can already do the right leg splits flat and nearly middle but i want to get further down in middle and left leg. i am about 1 inch of the ground in middle.
some good stretches that i do are the ones like froggy where you sit on your bum and bring your legs in to your pelvis area otherwise out a bit and you push them down to the ground or as far as you can until you get them down to the ground and then you can try to put your head to your feet if you want. its a good stretch. i use it alot. And thanx for the advice ure a cool site.
I just discovered your website regarding doing the full side split. I will reread your program and give it a shot starting Monday, 12/11/06, and report my progress. Years ago, I was down to an inch or two from doing a full side split but degenerative arthritis in my left hip stopped my progress dead in its tracks. About four years, I had complete left surgery replacement and was order by my doctor, and wife, to avoid doing stretching exercises. Last year, I felt enough was enough and jumped into a fitness routine at the health club and started to slowly get back into a stretch routine. I was so tight. I thought my fingers will never passs my kneecaps in the toe touch exercise. Now, depending on the day and warmup, I am around six to twelve inches from doing a complete side split. I just seem to hit a wall and no matter how hard or how long I try to reach the floor, no go. So, I was happy to discover your website and now I have a goal.
Thank you
thanx soooo much for all of this wonderful advice!!!!, drill team try outs are less than a month a way, and though i am an incredible dancer (no joke) i can only do the right splits and center and left dont seem to be getting any better with my current stretch routine. im gonna start this first thing tomoro!!! i really appriceate this, and i will like it even more if i make the team
i really hope that this works!!!! i have drill team tryouts in about 4 and1/2 weeks and have to have my right and left splits!!! i will tell yall how it turns out on Feb.1st
HEY, I JUST WANTED TO THANK YOU ON THE GREAT ADVICE THAT YOU GAVE ME BECAUSE MY SPLITS ARE ALMOST THERE!I AM POSITIVE THAT I WILL BE DOING THEM IN NO TIME!BUT IS THERE ANY WAY THAT YOU COULD GIVE ME SOME ADVICE/HELP ME TRY & DO A CARTWHEEL OR A ROUNDOFF..? & HOW DO I GET MY KICKS IN THE AIR BECAUSE I FEEL LIKE MY BODY WONT LET ME GET MY KICKS HIGH WHERE I NEED THEM TO BE..& I PRACTICE EVERYDAY LIKE YOUR SITE SAYS, BUT I CANT GET MY KICKS AS HIGH AS I WANT THEM… ANY ADVICE..?
[…] Here is the link to this article on the new site: http://drillobsession.com/?p=93 […]
[…] to the Max–Stretch your splits in 3 weeks!Problems with the splits?How to Become More FlexibleFlexi-tize and strengthen those legs!The truth about enduranceDeveloping passionWays to Improve Your FlexibilitySteps to elevate yourkicksHow to smile bright, but naturalHow to curl hairSky-High KicksCreating “Perfectable” ChoreographyHow to Mix MusicHow to Teach the Routine EfficientlyNew Years […]
[…] to the Max–Stretch your splits in 3 weeks!Problems with the splits?How to Become More FlexibleFlexi-tize and strengthen those legs!The truth about enduranceDeveloping passionWays to Improve YourFlexibilitySteps to elevate your kicksHow to smile bright, but naturalHow to curl hairSky-High KicksCreating “Perfectable” ChoreographyHow to Mix MusicHow to Teach the Routine EfficientlyNew Years […]
does your back leg have to be perfectly straight when doing a side split and i cant get my front leg to go down all the way? i just entered my third week so will these problems stop by the end of it or am i not stretching right? one more question, if ur a freshman and uv never done it before then do they take it easier on u and not expect u to do every thing right at tryouts???im sorry for all the questions but i realy need to know!!!!!!!!!
you are sooo great i feel 100% better about it now thank you sooo much
well i really need to get my splits down B4 3 weeks bcuz our Junior Varsity tryouts are march 26 so if i wanna make it i have to be able to do a split and i really hope this works… but any of u if u any other way to help me jus send me an e-mail at psj_shawty@Yahoo.com thx sooo much
Heyy well this website has really helped me but what I find is I stretch every day and every night, but when I wake up the next day I’m just as unflexible as I was before I stretched. How can I stop this?
but has been like realli gd thx =D
Thank-you so much!
I cannot say that I was entirely faithful to doing splits 30-60 minutes each day for three weeks, but now I can almost do the splits… I am just an inch or two off the ground (after a bit of warming up first, of course!) Is there anything that I can do to get those couple of inches in less than one week? I want a fresh new exercise svp!
*Me*
p.s. Is there anything I can do to become a better dancer so I could pick up choreography more easily when taught at an upcoming audition?! I really want to start up with dance lessons, but they aren’t starting until after the audition… :S
[…] Edit 3/23/07: Moira–in order to become more flexible, the best solution is to stretch routinely. Stretching daily allows you to build flexibility and maintain it the next day. This eliminates the amount of flexibility that you lose from not stretching for long periods of time. Some useful stretches are listed at the end of this article: http://drillobsession.com/?p=93. Important things to remember about gaining flexibility: Stretch correctly: Make sure you are holding each stretch for an appropriate amount time (1-3 minutes depending on the stretch), and make sure you feel the stretch where you are supposed to. Stretch routinely: Flexibility is something that you have to build. Once you stop, flexibility doesn’t just stop building–it collapses. When gymnasts stop stretching for long periods of time, getting into the splits becomes very difficult as a result of the loss of flexibility. Stretch daily if possible. Stretch more than one muscle: It is important to stretch several muscles. If, for instance, you are interested in doing the splits, you must stretch several leg muscles and not just one. Stretch everywhere that you must. It takes time: Stretching isn’t a one-day thing. Be patient so that you don’t lose motivation. I hope this helps you gain the flexibility that you asked for. If not, please feel free to email me or post another comment at the new site (www.drillobsession.com). […]
the “Frog Stretch” Hailey was talking about is also known as the butterfly stretch. What you do is sit down and make your legs form a diamond. You must allow your knees to always touch the ground. Then what you do is lean over your legs. It gives you a good stretch. To improve the stretch, move your feet closer to your body.
And Amy, the same thing happened to me. I pushed myself way to hard, but by the end I was able to sit with my legs totally straight and my toes pointed and able to lie on my legs with no pain. I showed my dad, but when I was trying to show my mom in the morning, I went back to normal. I warmed up and everything. Right now, I am on my second day, I am trying to improve my flexibility-I’m trying out for drill training this Thursday! :O I am a bit more than I foot off the ground for side splits, but I am about more than 2 feet off the ground for middle splits! HELP! I don’t need them for drill training, luckily, but if I am to do wranglerettes, then I do need them down. What will I do, if I loose what I gained overnight?! (ToT)wah!
Hey. I have been doing at least an hour of stretching for a few days now, and I have improved! I am still about 2 ft off the ground for middle split, but for the sides, I am very close! Well, not that close, but I am about 8 inches off the ground and that is about 3 days worth of stretching… If you see a yahoo question about how to do the splits by Diana K, then that is mine. I got some incredibly good answers. I reccommend that you go see it.
I know that it gets bothersome to stretch, but just think about how much you have always wanted to do the splits! (I know I have!)
[…] Flexibility to the Max–Stretch your splits in 3 weeks!How to Become More FlexibleProblems with the splits?Flexi-tize and strengthen those legs!The truth about enduranceWays to Improve Your FlexibilityHow to curl hairSteps to elevate your kicksSky-High KicksDeveloping passionHow to smile bright, but naturalCreating “Perfectable” ChoreographyHow to increase productivity at practiceHow to make practices run quickly, yet effectivelyHow to Mix Music […]
[…] Edit 5/13/2007: Rebecca–in my opinion, it is never “too late” to start. Making the drill team is largely about your commitment and dedication. It’s not about whether not you can do the splits; it’s about how badly you want to get the splits down, and how badly you want to learn drill. If you truly want to make the team, then your best bet is to demonstrate your commitment by stretching now and practicing hard during the try-out/audition process. If you need help with the splits, I’d recommend that you read this article: http://drillobsession.com/?p=93. In the meantime, good luck with making the team next year! […]
this is so great,i am 31 this year and i am determined to do the splits.i am starting week one today…so very exited!!!
i will see you in 3 weeks to post awesome results!
[…] A reader has requested that I create a routine for kicks similar to the one I created for the splits. So here it is . . . […]
i can do all my splits my left, right, and middle. OMG i feel soooooooooooooooo bad for all of the losers out there that cant do their splits…. tear…. well sorry guys
toodles!!!! good luck…not
i’m a loser who cannot do the splits…. i can’t even get closer than three feet off the ground. i’m usein my laptop right now so i can stretch and type and my legs are so totally killing me. oww. ive stretched every day for the past week, i dont see why i havent gotten them yet. i havent even gotten any better at all ! i havent even got a bf or a bff or any kind of friend at all!!!!!!! omg i suck. omg these pants are too small they only come up 2 inches above my belly button! oh and hate taking showers, it’s not my fault! i stink…….literally……..omg a new star trek is comin on i g2g!
bye,good luck i know i dont have any.
meditation is an awesome way to stretch it clenses your mind, body, and soul. you need to become a vegetarion it is a crucial ingredient in the soup of stretchiness. another key ingrediant is eating lots of soy beans try not to squish them they get sad when you do that…just crunch them peacefully and they will die a quick and painless death… o by the way these beans dont make you toot. but some beans make you really toot and it smells horrible. we dont like letting those gasses into the ozone layer it kills trees, i like hugging trees, they are quite loving. i like cheese. remember stretch peacfully and listen to the trees and the ants and the birdies and everything thats living around you in harmony
remember dont let those harmful gases into the atmosphere… i love you and the trees. bye for now
hey, guess what you guys! I can do the right splits now! I’m just a bit off the ground on my left side, and a few inches off the ground for my middle!!!!!! Whoo hoo! yeah!!!!!
Hey!! I can already do my left splits, and I am about 6 inches away from my middle and right splits. I really need to get those down and become SUPER flexible for cheer tryouts (I am already pretty darn flexible). I want to stand out at try-outs because I have heard from older cheerleaders at the high school that all the other girls that try-out’s flexibility SUCKS. So if I go in there and am really flexible I have a better chance of standing out and making the squad. I am already a great cheerleader (I am going into 8th grade in September, and I have been cheering for 6-7 years), but I want to get more flexible for my tumbling classes (round-off back handsprings, etc). This article is very accurate, and was explained in full detail. I was wondering if anybody had any tips that can help me at try-outs! Thank you and good luck everyone who is working hard to get the splits!
-Samantha
Hello…the comment I left ^above^, I did not post at 1:07 am, but 12:07 am…I am not fond of imperfection…therefore I felt it was necessary to correct this mistake. Thank you for your understanding!
I used to be able to do any splits imaginable, but over one [sad] winter I am now unable to do the splits one way. I can do them side ways with my left leg forward but I am dying to know them going down the middle. My twin, and best friend joke around that they are closer to the splits going down the middle, and it aggravates me to know that at one point I was able to do them and now I cant. So I have come to your site, and I am very dedicated to mastering this splits. I am already pretty flexible. I already know back-bends [and coming striaght up] cartwheels, round-offs, (one-handed too), fronthand springs, front walk-overs, & flip flops. Not to mention the splits with my left leg forward (as I had stated earlier). Well I just wanted to thank you for making this site, and I would like to suggest that you give more advice on other things like, backwards things. Because I can do backflips and back handsprings on a trampoline but sadly not on the ground. Same with an aerial [which by the way I am close to getting] S o thanks and I will try to give you an update in three weeks!! I am starting off with past experienceand maybe about 1.5 -2 feet from the ground. Thanks, bye!!
Hello
Great book. I just want to say what a fantastic thing you are doing! Good luck!
G’night
hey everyone. Im from Portugal =)
thanks for this website. Ive been trying to do the splits one year from now, im almost there, but i have been on the same level since last month i cant seem to be able to improve maybe i wasnt doing the right streches, thanks for the advices here. im sure i’ll get them in no time
Hi, does any one have any pictures of these streches because im not completely sure that im doing them right.
This has helped me I am just about to start week 1 now. I will tell you how I do every week!
I look forward to hearing your progress. I definitely recommend you also sign up for the forum as it is a great place to share ideas and get tips from other members.
I have an important question. I am totally down for this but is this guide for getting all your splits? As in right splits, left splits and center splits? I would like to know please! It’s urgent!
I have got the splits in 4 weeks … thanks !
What are you supposed to feel streching. Whenever I do the splits (I am not close at all) my ancles hurt and I feel the strech in my thigh but the back leg feels nothing. It just doesn’t feel right?
It is my six day and I am doing awsome. I know without a doubt I will get my splits within the three week time period!! I’ll post again next week.
Is there an online video that accompanies this article? or just a video with great stretching techniques for splits? thanks!
Hi I’ve just started doing this , I can practise my right splits but i find it really hard to get down into left splits and centre. Plus I find it really hard to hold the stretches will it get any easier?
I have a good stretch. find a wall and a mat. lye the mat down so that the end is touching the wall. put your right leg (knee and below) up to the wall. the bottom of your knee should touch the ground. while keeping it there, put the left leg bent so your foot is flat. hold for 60 sec. next, move your left leg so its straight and your heal is still touching the ground. hold for 60 sec. next go down to the splits all the way (with leg still against wall). hold for 60. sec. It really works
ok im a boy and i want to learn how to do the splits….there really isnt a reason for learning how to do the splits i just want to….so is it possible for boys to do the splits as easy as girls?
Great!
Just wondering, does anyone know, like, the latest age that you can start ballet at? Like I know you would need to satrt at a young age, whats the oldest sugested age?
Im 15 I used to do it when I was about 6 but not for long, now Im wanting to do it again…
Get what I mean??
Also, sorry to be annoying…
Are there any exercises that would like, decrease your flexability? You know…
So I’m new to stretching but I’ve been stretching for a week now making great progress, but I’ve noticed that my toes feel a little numb? Has anyone else experienced something similar or know why that might be?
I’m fine with practising splits but have no upper body strength at all and I can’t hold myself up. Any advice?
Thank you!!!! Wow, I’ve read all the stretches, and I’m gonna give them a try. Doing the Splits sounds sooo easy and fun, but it’s way more than that.
I also just have a question. I’m 13 and I’m soooo interested in doing cheerleading but I’ve never done it before!!! Is it true that most people have started when they were really young? And am I too old to start??? Plz help! thx ~~
Austin,
About guys being able to do the splits as easily as girls can: I think how flexible you are to begin with matters more than your gender. If you have played other sports and have worked out your body through stretches, you are in better shape than most guys because you have kept your body active and flexible. Just keep practicing and you’ll have it down with no problem. Good luck!
Anna,
Try practicing while holding yourself up with your arms against a wall, couch, chair, etc. Keep it up and good luck!
Bel Jayne,
I definitely encourage you to try out cheerleading. A lot of people do not have past experience and do great in high school cheer squads. Read my Tryout Season article on how to best prepare for tryouts.
These are all great questions you all have been posting. I definitely recommend everyone to check out and post in the forums. Sometimes you may get your questions answered faster there than here as I may not have time to answer all questions. Check it out:
http://drillobsession.com/forum
Hello! Thanks for the tip:) Right now I’m stretching once again because I just recovered from sickness last month.
I wanna hear some success storys! One of my friends is a semi pro cheerleader now and Im so jealous! I danced for colorguard and Show chior in high school but now Im a cosmetologist and I find myself wanting a new project…. I figure if I do ever get another chance to do anything it wouldnt hurt to be able to do the splits!
[…] Edit 9/4/06: For help on the splits, read Flexibility to the Max–Stretch your splits in 3 weeks! […]
hi…i just accidently got into this site…and i find it awesome…i’m not starting it yet though…coz i have exams 2moro morning.but i’ll start after my last paper.i use to know how to do the centre split last time..but i cant now.coz i din continue doing it.–>forget to practice..hehehe
but strangely..i can do the centre but i cant do sides..not even the right..y??? but that is last time..
i use to envy people who can do split. but i think i wont be anymore.just have to wait till exam is over..then i’ll start doing it!!yay!! thanks for the info.
[…] Since my post about stretching splits in three weeks has been so popular, I’m writing a follow-up. […]
i was just browsing and foud your website! its awsome and im gona start right away! but first i wanted to know if you knew any good warmups i could do before streaching? i usualy jog but since the weather has ben vary rainy i cant do that everyday.
thanks
Any type of cardio exercise you can do is great. If you can’t go outside, jumproping works well as a warm up. Also hoola hooping is very excellent and helps tone up abs at the same time.
thanks for the advise! i started your porogram the next day and my splits are almost down! not much left to go!
ill let you you when i get thme dow! thankyou so much!
HI IVE BEEN TRYING TO GET MY SPLITS DOWN 4 EVER. WHEN I FIRST STARTED STREACHING I GOT HALF WAY DOWN IN A WEEK. BUT THEN I COULDNT GAT ANY FARTHER I KEEP STREACHING AND STREACHING SO NOW IM GOING 2 TRY THIS AND I’LL SEE IF IT WORKS FOR ME. IF IT DOES I’LL WRITE A COMMENT.
HI I’VE BEEN TRYING 2 GET MY SPLITS DOWN 4 EVER. WHEN I FIRST STARTED STREACHING I GOT HALF WAY DOWN IN A WEEK. BUT THEN I COULD’ENT GET ANY FARTHER I KEEP STREACHING AND STREACHING SO NOW IM GOING 2 TRY THIS AND I’LL SEE IF IT WORKS 4 ME. IF IT DOES I’LL WRITE A COMMENT.
Thanx for the info,i’ve been farther down on the front split,but need more work on the side,i’ll keep trying
YAY!! I’M GETTING WAY MORE FLEXIBLE AND I CAN ALMOST SIT IN THE SPLITS!! thank you drillobsessions!!!!!!
I’ve been trying to do the front splits. My back (left) leg doesn’t go down and basically is kneeling when I attempt to do the splits. Which one exercise should I especially focus on to stretch out that muscle?
Hi all!
Very interesting information! Thanks!
Bye
well i’ve started your stretches two days ago but only problem is that my flexibility lasts less than 30 minutes. I warm up and stretch for about 45 minutes then take a half an hour break.. I go back and voila im back to my old brittle self. I dont seem to be improving at all T-T
Also im having immense trouble with the V sit. Im only 14 but when i try to push my legs further back i feel an explosion of pain behind the knee of my right leg .. almost like a buckle?
Is that normal or should i perhaps drop the V sit stretch…
please reply! i’m not getting anywhere and i need my splits in 3 weeks!!!
p.s i’m still a foot and a half away from all my splits T-T
eh sorry me again … I need my splits not for dancing or cheerleading, i need them for Tae Kwon Do and the kicks…. does that make a difference in how i stretch?
Hi guys!
Thanks for your great site. I’ve now mastered the splits and I’ve started taking cheerleading lessons. Thanks so much!
im looking foward to trying these streches. ive been trying to get a split for so long. i’ll let you know in three weeks : )
this does not work. i have been doing these streches for 5 weeks and there is NO change.
Doingthe spilts will take months if not years
its not working =.=
I’m going to begin this three week drill in the morning and see if it works. I’ve always been told I was flexable but I never could do the splits.I will see after three weeks if I can successfully get my splits.
I used to be gymnastics when I was younger and I used to be able to do the splits, but then I stopped and now, 10 years later, I wanna be able to do the splits again. I’m so not flexible right now, my legs only open 90 degrees but i’m going to try this and apply some techniques I learned from gymnastics, so hopefully by November 1st, 07, I’ll have a pretty good split. I’lll let you guys know my progress/results
this is way 2 f****** HARD!!!!
trying to get the splits in 3 weeks will not get you the kind of flexibility that will help with martial arts or self defense situation. This site will probably leave you sore as hell, and probably damaged. NO SUCH THING AS A QUICK FIX!!!
omg dis hurts….kinda lol…..im getting dere!!
lol………im neally doin da SPLITZ!!!! 
lol…..
:(
it’s been like 2 days and I’ve definitely seen an improvement
I’m thinking I can get it in 3 weeks for sure
Hey Beth- Look up a local dance studio and ask them about the classes. Sometimes they have classes for Middle School to High School age. If I remember correctly Martha Graham (a modern dance pioneer) didn’t even SEE a ballet till around 17!
i can nearly do them and im on week 1
There is a lot of quality information on here to learn how to do splits. Everyone should keep in mind that 3 weeks is definitely just an approximation of the time it will take… Different bodies stretch differently and muscles take different lengths of time to gain flexibility, depending on the person. A lot of important stretches have been recommend already! I do most of these before all of my dance classes.. Especially when I help teach the little ones.
Another good stretch (I’m not sure if this has been posted already or not) is when you lay on your back and put one leg flat against the ground, and grab the other leg and bring you knee to your head, bending you leg (30-60 seconds), then straighten your leg in the air and pull it back with your hands just below the knee (above the knee when your leg is upside down) back as close to you head as you can. Hold for about a minute. Then go back to the bent knee position for 30-60 seconds. Then switch legs. Then repeat all over again but instead of pulling your leg back towards your head, try to stretch it to the side of your body. This is a great stretch that I have found to be very helpful in getting those splits down. Make sure you have warmed up and stretched well before attempting. Good luck to all.
Hi, I am watching an episode of that show about making the Dallas Cowgirls dance team and when they do splits I am like gosh, I wish I could do that too!! And then it hit me, internet!! So I googled “How to do splits” and this lovely site came up. I’ve read all the stretches recommended and some comments left by other people and the 3 week plan, it looks so promising and I cannot wait to start, I think I’ll start right after I’m finished writing this, hehe. I am a tall and skinny extremely unflexible volleyball player and I used to do ballet also (which didn’t work out for me too well because I am so unflexible). I can’t even touch my toes standing or sitting, and it hurts for me to even just sit in that position to do the touch your toes stretch! It’s embarassing for me when we stretch at volleyball because I just suck at it! My mother can touch her toes and I can’t! So I am definitely going to do this and get my splits down because not only will I be able to do a split, but I’ll be in general more flexible!! And then I will show off about it to anyone and everyone all the time haha! Okay, I’ve written enough here. Wish me luck!!
~Lexy
Oh, I just read some of the comments that are saying how hard this is and what not- all the negatives… And I’m still not discouraged! If I don’t get my splits down in 3 weeks, so what! I will just continue stretching and eventually it’ll happen, it IS possible for anyone to be able to do a split I think and it doesn’t take a lifetime, or anywhere close to one haha. Plus, isn’t stretching good for your muscles anyways? It’s a healthy thing to get into the habit of doing.
And of course I suppose, the right stretches, and the right mindset, and patience will get me those splits!! Okay NOW I’m done writing here, back to eating my ice cream and watching TV. And then stretching!! Goodnight people!
~Lexy
Me and my mum are going to start this tomorow, shes 37 and im 14
this is going to be funny.
ill let you know how our progress is going throughout!
Happy Stretchin!
Abi x
Do you still stretch if your muscles are sore because it hurts when you try to stretch when your muscles are sore. When I stretch my muscles are sore from stretching the day before.
Sometimes when I stretch I also get a headache right after. Is that normal?
At gym we do a series of excersises in a row before going into splits. The first one:
1. Sit on one leg (either one, doesn’t matter)
2. Put the other out in front of you, try to touch your toes WITHOUT BENDING YOUR KNEE!
The second one:
1. keep the same foot out in front as the first stretch.
2. bend your knee so it’s perpendicular to the ground, keeping a hand on each side of your knee and your upper body above the knee, not leaning on it.
3. keeping the other knee on the floor, stretch it as far back as you can.
Then we go into our splits. We repeat this again with the opposite leg. For middle splits, we split our legs apart, reach to each foot in turn, then down the middle, then we go into splits. Hope this helps!
hey im back!
mums Given up already, but im determinned!
Last night i got so close to the splits, i streched for 45minutes non stop, but this morning im back to stretching again.
its nearly been a week and ive seen improvement =]
i cant wait till i can actually do them!
Abi x
hiya ive just started the three week process tonight
ive been wanted to do the splits for years now but have never really known were to start so thanks for this website. im really going to try this time to complete my goal.. hope it works il comment back if it does.. thanks xx
I CAN DO IT!!
Thank You!
Its Taken Me 1Week And 3Days!
Wooooooooooooooo
xXxXx
I’ve been a cheerleader for six years and it got me into dance and gymnastics. I’ve always been behind flexibility-wise, and I’ve seemed to plateaued with my level of flexibility. In the beginning I couldn’t touch my toes, let alone my ankles! But now I’m a lot better, I just can’t do the splits. I’m looking forward to trying this 3-week workout, but I’m going to start with 30 min. in the first week, 45 in the next, and then an hour in the last because I’m only 8-9 inches from the ground. I’m excited to see where this takes me!
Hey, I’ve only been following this routine for 2 or 3 days so far but there’s definately a noticeable improvement!!!
Thanks a lot!!!!!
Hey thanksss! My right splits almost down
but left leg is bent though so it obstructs me from going all the way downn
Please help me!
Btw, this is my second day with the schedule you provided.
Thanks, once again=]
Well, as you can tell I’m in college and deciding if I’m going to take a dance class. I danced long ago but the past couple years have been strictly sports. Is it possible for me to get into the splits being so much older? Gaining that flexibility again. I have plenty of muscle from swimming, softball, and working out but what about dance? Will it take longer for me?
I am like the worlds most unflexible person, I wasnt even able to touch my toes from standing and after only 1 day of 15 minute exercises i could touch my feet without even bending! I am pretty close to getting my splits down just the middle one is proving harder than the front one.
Thanks for this it has helped me soooo much
OMG!!! Thank you SO much!!! I’m on the last day in week three, and I’m an inch or two from the ground. Your split techniques really work! I’m tall and everyone says that tall people have problems with splits. I actually believed that until I found this website. HA!!! In your face people who say I can’t do splits! My only question to you is that I do ALL the stretches in one session a day. Is that OK? Because you said that you have to do, for example, an hour in 2 sessions. I do an hour in 1 session. Is that totally okay? Please answer ME!!! Love ya, Bye!
hay!!
good project
senks
I love this. It helps me stay on track by telling me what to do and for how long to do it. Could you pleeeeeeeeeeeeeease make something like this for excercising? Thanks. =]
Hey from Great Britain! I googled ‘How to do the Splits’ and came across this website. I’ve noticed that pretty much everyone on here is either a dancer or a cheerleader. However, I train in Tae Kwon Do and so want more height and power in my kicks. Is this program suited to me?
Hey, I am so lucy i found your guide. I have been a gymnast since i was little( baby gymnastics ). I have always been mega flexible ( as in i could do an over split ) but reacently i moved state and have not been taking lessions it has been 3 years now. I am like an 2 or 3 inches from the ground now. Do you think I could get them back in a week or less ?
Please Reply!
*Me*
Hey! haha thanks for the ideas!! I read the top of the articule and was like 3 WEEKS it certainly beats the year I’ve spent trying to work on my splits!! So I’ll definately devote more time to achieving them for my Cheerleading!! Cheers!!
LiiS
hey how yall doing (great) great thats nice i likes the webster but kinda 2 much information that doest need to be there i did half of that info and did my splits in 2 n a half week
Hey, ive been trying to the splitz for a while now, and i cant wait to try this 3 week programme, so hope it works. ive got my *fingers crossed*, i’ll let you know how it goes =D
well, im in a bet and i really have to win, so i started stretching a lot. I guess i’m pretty flexible naturally (before i couldnt touch my toes) because i find myself after 1 week half or more way through week two, cuz im about 5 inches off in a right side split. im trying as hard as i can. Thanks for all the help
Well I disagree, you need focus but very soft music, anything but hardcore metal or rock can work. Just put it on very low, just enough to hear because stretching can become boaring but if you have a low soft song on it can help you concentrate.
No tv or computer but a little music to calm you can help you relax and get more focused then with nothing at all! Well thanks-
-Eli x
I’ve been doing ballet,hiphop,jazz,and lyrical dance now for like 2 years and i still don’t have my side splits, though i do have my front splits. I found that the stretch where you sit on the floor with your butt against a wall really helps. your legs will spread farther and farther each day!
Please, (someone) make pictures of these positions, I think it would clarify a lot!
do you need to practise every day or will it work if you do it twice a week n though it will take much longer
It is February 21, 2008 and I am determined to start this process tomorrow morning! I am 2 feet off the ground in each split and I’ve been trying off and on for 3 years. Hopefully this method will work for me. My best friend in my dance class has all of her splits perfect and I asked her how she does it. She braggingly said that she has been dancing for 15 years, but that didn’t help at all. I will update you with my progress every day for as long as it takes me. Exactly 3 weeks from tomorrow is March 14, 2008 and I will DEFINITELY have all 3 splits by then. Thank you so much!
im glad i came upon this site. Im already on my fourth day and i have seen a lot of progress. this is a lot of fun but it is a lot of work. i will post a comment if i get my splits down!!!!!!!!!!
I REALLY WANT TO BECOME A CHEERLEADER…BUT THE ONLY PROBLEM IS THAT I ONLY HAVE UNTIL MARCH 10TH TO LEARN HOW TO DO A ROUND OFF AND THE SPLITS! I REALLY HOPE THIS WILL WORK IN THE RIGHT AMOUNT OF TIME THAT I NEED!
Today’s my first day and I started it at 2 feet off the ground. By right now at 6:56 PM I am 3 inches from the ground.
hi. i started your programme this morning.
i really hope it works!!
but i dont get what to do when you said; stretch for 15 minutes. do i just do the splits for 15 minutes?…or do i stretch, run and then do the splits for 1 minute or something?
someone please help me!!
oh, and im about 1 foot off the ground on right leg, and 2 feet off the ground in centre.
so ive been doing the stretches for a minute each time and as far as i can go; butmy legs are KILLING me, so much that i can hardly walk properly. and then when i try and do the splits again in my next session, i cant because im so sore. is this normal?
if its not then what am i doing wrongg!??
please tell me!
thankz heaps; im postive ill get them down!
xx
also…
because i have to do this every morning for 3 weeks. i was thinking, instead of going for a 10 minute run in the morning before school, could i just tramplonie until im hot and sweaty?
because i dont really have enogh time in the mornings.
would that still work if i did the stretches aswell when im warmed up?
someone please answer me??
I’ve been wantin to do the splits for let see…..ok quite a while i’m gonna start tommoro and hope i will have a good result. I know it hurts bt try singin(yelling) very loudly it helps!thanx for the tips
i think u can trampoline ur way coz u do get hot n ur muscles would be easier to stretch it doesn’t matter how u get ur muscles heated as long as they r then ur fine.
;)
thankz heaps pammy!
=)
but how am i supposed to warm up at night time?
because its not like i can just go for a run a 10 at night?
lol.
i really need to know!
thankz. and can someone please reply to my first comment??
xx
i am going to start this and see if it
improves!!
wish me luck!
xoxo,
carrie
my moms not letting me stretch as much as this tells me too.
she says i need to do other stuff?
what am i supposed to do?
i dont hink this will work anyway for me.
because ive been doing it now for 2 and ahalf days, and i havents seen ANY improvements.
also, it goes back to normal in the morning?
awww. i wish it worked =(
someone please help me??
sorry to be a paiin.
but also, when you do the left and right leg splits, does your back foots soul have to be facing the ceiling or on its side. because when i do mine facing the ceiling, its even worse and it goes bent. my legs also bent when i do the splits with my back foot facing sidewards, how do i make it go straight?
xx
i just started this,this morning and in the morning i was about 2 and a half feet off the ground, and right now im about 7-9 inches off the ground. I am really looking forward to this 3 week split thingy :]
hope it workss.
will comment everyday to tell you how i am doing
-Karen
Heyy, im a cheerleader that goes to concord high school and i hope this works because i really need a split i have a backhandspring, tuck, layout and full twist but my split is the hardest
Hello, Im back :]
I’ve been doing great, and its only my second day.
im very excited to learn these splits, because right now im 5 inches off the ground!!
wish me luck
bak again =)
well, today, my 3rd day, and in right leg, im 22 cm off the ground, and centre, is 30, and left leg is 24. i really do hope i improve, but i can tell you now, i doubt i will.
but i still have hope XD.
wish me the best =))
xx
ohh. its elyse.
rofl.
this be my friend! =]
hehe. love yew.
oh wait, am i embarrasing yew infront of ur .. um inter-friends.. lol.
jokes.
i CANT do the splits. although i kno a friend who did it for two or 3 or four weeks i dunno,, buhh yeah and she does it perfectly.all yew need to do is practise 4 30 mins and do the splits. then you’ll be ok. but if im wrong…
its not my fault! lol.. yeh
good luck! =]
XOxo
The boys are loving my splits. THANKS
I’m really dedicated to doing my splits, but it’s just something about me that I can’t get going. But I promised myself that tomorrow morning I’m starting and not stoping until I have all three splits. I think the problem was that I wasn’t distracted from the pain so now I’ll listen to Grease songs while I practice. Guess what!? I am one of the Beauty School Dropout girls in the school play of Grease.
Hey elyse.. hehe its you!!
How r u going with the splits?
This is the same ones i did..
remember b4 how u sed if the heel is facing the ceiling, thats the only way i can do it.. if its facing the sides it kills like hell..
also.. you know how it says warm up, try dancing to music, i choose a long song n my ipod and dance, lol.. while dancing i jump, or do a light stretch.. you’ll get it!! hehe
keep trying.. k? dnt stop! neva miss a day coz sometimes i missed sum days n i totally got stuffd.. okies elyse wb..
cya at school
mwa xx
can someone help me on my splits.. when i do the right leg splits i feel tight.. and is it suppose to be comfortable.. also i have 1 flexible leg and 1 unflexible leg, what should i do to even it out.. because i have uneven high kicks..
i have always wanted to do a split cause im the only dancer at my studio that can’t do 1 but whenever i do my right split my left hip won’t go down and thts the only thing thats preventing my split i think so can someone tell me how to get it down and i love ur dancing comment to get warmed up cause i do it all da time anyway now maybe it will help me. Also my right hip is hurting really bad cause ive been working really hard to do a split and i think dats y but i just found this program and i really do hope it works cause in 1 of our dances we have to do a split and I CANT DO IT so someone please help ANYBODY I AM IN DIRE NEED
[…] You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site. Digg! this story. « Run with Tana & Ruger Run with Tana &Ruger » […]
Hi I am inflexible and I can’t even touch my nose to my toes in the butterfly stretch. This program sounds good so I think I’ll try it. By the way, do you have any tips on the butterfly stretch? Thanks. Talk in 3 weeks to ya!
Ps. THE LETTER up there^^^^^ it was written at 9:47
Ok I am giving this ago cos I really really want to be able to do the splits for dancing and cheerleading!!
I will post every week and tell you how I am doing
Wish me luck and talk in a weeks time to see how far I have progressed
no 1 has helped me yet
wow, i mastered it in 2 months (not following ur technique) when i as 12, right now, im 2cm off teh ground in teh side one. ill let my friends see this because they are so hopeless at doing this
Thank you
well I have started to stretch some days ago on my own with anybodys help.. and I recognise that im getting better at it and Im really confident that i will be able to do the splits …
I’ve always wanted to learn how to do splits, and at 29 I’m finally getting close! Thanks for the workout!!
Wow, this sounds tough but I’m going to try. I’m a belly dance instructor and want to incorporate the split into some of my performance dances. Hope it works!
PS I am about one hand length from the floor on the side split. and on the middle…well i don’t want to go there!
okay, i am about 1ft 2 inches off the ground when i try to do the splits.
tryouts start this summer, so i’ve got a head start. I’m going to start doing this everyday. I really hope it works. Thank you for taking the time to make this (:
heyy as you can guess im a boy
kinda weird i wanna do the splits huh
thats not the reason anyway:)
gcse pe -gymnastics/ trampolining is the reason aha
im not really that flexible so sites like this really help me
also i want to stand out when im actually going for my gymnastics/ trampolining gcse so i hope this helps:D
i done this, and now i can do them:)
well i just need to perfect them
if anyone wants some help with stretches feel free to email me.
Man… I’m in like… week 5 and I can’t get the splits because you (drillobsesion) didn’t answer my question about the sessions. My question was:
Can I do all the stretches in one session(an hour a day) or do I HAVE to do them in 2 sessions(30 mins per session)
Thanks a lot. Now because I’ve been going here to check if you answered my question, I’ve completely stopped doing my stretches, waiting 4 your answer. So now you’ve ruined my chances of becoming a cheerleader for like FOUR years. I completely humiliated myself in front of the head cheerleader, not able to do a split.
Omg.. you are so sad! lol, if you can’t do the splits its not some sites fault.. i cant do them but practice is all you can do.. as much of it as possible.. if you try for ever and can’t do it then its just not gonna happen, is it? you should’a set yourself a longer time period to learn to do them in, noones to blame but yourself.
thank you for this website because ive been working on my splits forever and they were doing good but then i could not get them doen any further and after the first 2 days of this i got really close to getting into my splits
hi peoples
Hiya, im only 12 years old and i’ve been trying to do the splits for about a year and this workout has really helped. Do you think i’m too old to start doing gymnastics as a hobby? Or dance classes?
A.J
x
I am 13 years old and i have just finished my 4th day of stretching. I still have a while to go but i think it is starting work. Oh and A-J ur never too old to learn how to do the splits. Thanks for this site. I love it!
A-J i am 26 years old, unfit and i just started to do the splits. I think you are still young and you can do whatever you want to if you put your mind to it =)
i tried this last year for 2 weeks and it didnt work but this year its my second day and im trying to stretch 30-60min a day. i really need it to work because im doing dancing and everyone can do it but me. do u have any suggestions how i can get them down faster????
Hey do you think you can put some videos of the stretches. I am doing them, but I don’t know if I am doing them right?
Hey, and what tripe of split is this routine going to help me with? Left leg, right leg, or center split?
hi I’m just starting my first session and i hope this is done in three weeks cause I’m going to QLD to dance! OMG!
im 12 and its my first day of training and it really hurts, is it like that for everyone? and if i train or pratice more into the week, will the pain go away? tell me soon! thx -paulina
I have tried to stretch before, and it worked for about a week, but then once I stopped, my flexibility decreased.I need to be more flexible for dance so I am going to try this.Thank you!!
Hey everyone
I’m thinking about doing these streches bur i don’t quit understand the “sideways strech”..
Could you put a picture of it, or something like that?
Thank you
i need help
Hey there!
I’m 33.. yes old.. Never done a split but am dying to! I’m going to start tonight. I really can’t do the 2 sessions during the week. On teh weekend I can. Maybe it will take me afew weeks longer to get it? Or do you HAVE to do it twice a day? What If I did it at say 645pm then again at 10pm?? Thanks!
I made my own atretch, you know when you put your legs in a circle and put your back straight? Ok, now try it laying on your back, keep your feet together. Then you put your elbows on your inner thighs, and your hands on your feet and press down. It hurts, yes, but doesn’t every stretch? If you don’t get it e-mail me, Evelynjohnson9@aol.com, I’m gonna try this plan definately!
Im going to start doing this tomorrow (22nd April) I’ll get back to reply.
Lacey xXx
I just read about this website yesterday and I started to stretch for 30minutes to 45minutes and I can’t believe that I am about 2in away from a side split. Anyways, I can now also while doing the straight leg stretch get my head to my knees and go all the way down in the v- sit stretch. However, I had a question, how can I get all the way down in the side split in just 2 or 3 days? and keep it there?
ta love
im a child, HELP IM SCARED I
Today im starting the 3 week program
i hope that ill be able to do a split in less time than that!! Hope it works!!!!
i’m a guy, ive followed this as closely as i can. i went “half an hour per day” week, then two “3/4 an hour per day” weeks, and now i’ve had six “hour a day” weeks
i work for 2 mins on each streatch before moving, with the radio on usually.
i have hardly changed at all. i’m barely different. but the streatching really hurts too. what is wrong?
I REALY WANT TO DO A SPLIT SO COULD YOU SEND ME THE WEBSITE THAT STARS EASY PLEASE
well, ive got to say. I never really thought how the little things are so important like. worming up. i mean, mostly, i stretch when im cold lol dont ask me why i know its dumb. well yeah recently i did acomplish the side splits. however, i became really stif and painfull so i stopped. stupid as it was the more i didn’t stretch again the more i lost the supplness i worked so hard for. T-T well now that ive regaind my determination im willing to try again and this time…. I will sustain it
and thank you so much! you’ve been a real help
I’m gonna try this program again!!! I NEED THOSE SPLITS FOR CCHHEERRLLEEAADDIINNGG!! By the way, I have a question. Does size matter in flexibility? Because I’m REALLY tall, and all the flexible girls are short, and are like able to do ANYTHING!!! So… is it?
Okay so I’m 16, about to be 17 and i REALLY have to learn the splits for Ballet and Jazz. I just started dancing so im not very flexible. I’m also 6′1 and not 110 Ibs. Is it still possible for a girl built like me to be able to do the splits if i work for it? Also, I’ve got two of my friends doing this challenge with me. So, i’ll keep you up-to-date on whos getting to the splits the fastest. [:
[…] I’m trying this: Stretch your splits in 3 weeks - Flexibility to the Max! - Drill Obsession.com | helping drill and dance teams perform at their best […]
This is a very beautiful website, I have enjoyed my visit here very much. I’m very honoured to sign in your guestbook. Thanking you for the great work that you are doing here.
Hey everyone. I also took gymnastics ages ago but never really got the splits down. I’m 20 now and trying to get there. I’ve been doing these streches and the ones on about.com. I find that doing a five minute warm up with lunges, squats and jumprope/jacks makes the stretches tons easier. Lunges are really supposed to help too.
Hi everyone! I am here to gain the splits again after many years! (Hopefully!) and I wanted to say, although I can’t do the splits now, back when I could, I was taking a lot of ballet and needed a good split - well I used to put ankle weights on - the kind that wrap around your ankle, you can buy them at places like Target or Sports Authority, and I would wear the weights when I did the splits, it really helps keep you legs in place and also you can lie on your back and stretch a leg back over your head, the weight really helps to stretch the leg back…I really hope I can get back in the splits as I’ve taken up ice skating…Good luck everyone!
Alright, so I’ve wanted to be able to do the splits for several years, but I’ve never gotten it. I’m starting this today, and hopefully I will be writing here again in 3 weeks saying how good my splits are!
I read a lot of success stories in here so I wanna give it a try! Coz I really wanna get my splits and try for the cheer tryouts next year! So I’ll start today! I’ll post the result on the 15th of June! I’m not flexible at all you know! I can’t even reach my toes! Even if I reach it, it’ll only take a second and I’ll bounce back coz it hurt a lot! So if this program works for me, then it’ll just about do it on anybody! ok, expect a comment on the 15th of June or so….
Ok, I’m 15 inches off the ground! I’ll tell you the result on the 15th of june or so…
Hey well i’ve been wanting to do the splits for years now i’m 16 but compared to one of my friends who’s only 17 and he can do the splits and everything i was just wondering if its too late to start attemtping to do the splits now?
Well, im gonna start this tonight seeing as im gonna go to my bed in about half an hour. I think even I can stay motivated for three weeks for something as great as splits. =]
Wish me luck and I’ll post back in 3 weeks!
I have sculiosis,can i still learn the splits/?
What do you mean “toes pointed”? Point you toes out? because I can’t do that coz its exhausting! What if I point my toes up. Thats what I usually do or else I’ll get cramps! I see a lot of gymnasts point their toes out and the back of their feet are always flat on the surface and I can’t do that!
Another one is that I DON’T understand the half squat! When you say squat, do you have to squat all the way of half squat? Because I did both and I can’t feel any stretch in my inner thighs. Any idea what am I doing wrong?
thank you soooo much!!!! i can finally do the splits again!!!!
WOW!!
I CAN DO THE SPLITS, BUT I WANT TO MOVE ONTO DOING AN OVERSPLITS.
CAN YOU PLEASE SEND ME SOME EXERCISES?
THANKS AGIAN, I COULD NEVER HVAE DONE IT IWTHOUT YOU
i find a great way to stretch the centre splits is to lie down with my butt against the wall and my legs on it, spread them, and let gravity take over, i usually do it for about 15 mins while i read before bed time!
I have gotten the splits down once in my life and it was an amazing feeling! well i went to bed that night happy and woke up suprised i had lost them already. I held them everynight for 5 minutes and stretched and did this for probably 3 weeks! do the same my dance trainer promised and it hapened u can do it to! just make sure to do it everday once you got it or you will lose it like me………looks like im back to training
I tried this for about 1 month and 2 weeks. It didnt work for me at all. The pain was also almost unbearable. I mean it’s possible that I was doing it wrong, but I even went to dance classes to make sure that I wasn’t. I only got down 2 more inches, but I’m still about a foot and half away from the ground. I need to find a way that is less unbearable, so that I can reach the ultimate goal. It’s possible that I’m not flexible because of my moderate scoliosis, but that shouldn’t completely hold me back. I don’t know, I’d just like some advice for what I can do because the pain from the stretching really makes me hate doing it.
I turn my back ankle to the side (be careful)instead of having the top of my back foot on the floor.As for the pain of strectching just breathe in and out most people hold their breath without realising it this is makes it alot worse.
another good stretch is the pigeon (yoga terms)
http://photobucket.com/image/yoga%20pigeon/nhabes/Yoga%20Poses/One-LeggedKingPigeon.jpg?o=7
if you cant touch your leg behind you, just keep it straight.
This is amazing and it really works!
Im 10 and i think this is cool but it hurts bad
hi! i’m DEFINITELY going to do this. I’m 12 and a dancer. when school starts up again, i’ll be dancing 5 hours a week at a new studio, so i DO NOT want to go in without splits. summer is a perfect opportunity for splits, people! and thank you for being so encouraging and positive. this is probably the best one i’ve found.
Hi. I’m 17 making 18. I started the 3-week thing but the pain just caused me to stop. is there something wrong with me? all these testmonials really got me thinking that i could just mabye begin again. I’m not v a cheerleader but i just would love to do the splits.
i really would like some pictures of the streches cause sometimes i just want to know if i’m goin ok. are there any additional streches i can do after the sessions like for cool down or something. If anyone knows plz respond
The Frog was confusing for me to understand at first, but I realized what she meant…
The Butterfly is an excersize where you sit up on your bum with your back straight, and you have both legs bent with the bottom of both feet touching eachother. Your legs should make a diamond-outline shape. Then you push at the knees to get them to touch the ground.
The Frog is the same concept, only you are flat on the ground on your stomach, and your whole body will be in a line rather than having your legs bent at a 90 degree angle of your body as in the Butterfly.
More from me…
I hope this excersize works.
I made ColorGuard this year, and by next Tuesday (5 days away) she wants us to run the track twice, do 40 (toe, not knee) push-ups, 30 sit-ups, and then she said it would be nice if we could do the splits.
I want to be able to do them so I can not look so…
Un-coordinated.
I really hope this helps me.
i hope this work
i always wanted to
be able to do
a split and
im just not flexible
but, i would like
to learn!!!!!!
Wow. I’m so glad I’ve found this. I have an upcoming audition for the competition team at my dance studio. Luckily I have six weeks, but I’m hoping I can get it down in three weeks and further my flexibility after that. So I will update on my progress on August 13th to let you guys know if the three week thing worked out for me! Good luck to everyone else!
So i am about 6 inches or so off the ground when im in the frog stretch and it is SO excruciatingly painful to go any lower. I know that i can touch the floor because my boyfriend has pushed me there and held me to stretch. Has anyone else had issues with just telling your muscles to relax and letting the center split happen????
i started this awhile ago and only stook to it for a day lol,but im started again today :]
ahh first day has gone by
and im on the second day and my legs are shaking when i walk :[[
it kills but i need the splits.
I am starting my expedition on today, Friday June 27. Pray for me and I will keep everybody updated.
fifthh day.
im getting closer
I have wanted to do the splits my whole life. I am turning 55 in exactly 3 weeks (keep breathing) and decided to join you young kids and see if I can give myself the gift of splits for my birthday. I am also working on my master’s degree so I can practice while I read. Good luck everyone and don’t give up. I will let you know of my progress!!
i’m getting closer already & i’m on the second day haha.
k so i’m 15 & i started ballet & jazz again. i haven’t done then for a long time but i really wanna get good so i can eventually make my school team. the try-outs are in april so thats why i’m trying to get really flexible. do you think i have a chance?
ha i forgot to add the team i’m wanting to get on won national in dance team.
so, i just read this guide to do a split. i’ve been wanting to do a split for a couple of weeks now, but i can never get it. when iwas just ready to give up, i just wanted to see ifnit was even possible for me to even do a split. i honestly always thought that it was impossible for a guy to do a split, but hope that i can write again in 3 weeks not saying that im suing the person that wrote this guide on how to do a split because i got a hernia. well, wish me luck!!!!
so, i just read this guideabout how to do a split how to do a split. i’ve been wanting to do a split for a couple of weeks now, but i can never get it. when iwas just ready to give up, i just wanted to see ifnit was even possible for me to even do a split. i honestly always thought that it was impossible for a guy to do a split, but hope that i can write again in 3 weeks not saying that im suing the person that wrote this guide on how to do a split because i got a hernia. well, wish me luck!!!! : )
im starting on july 02. i tryed before but got distracted by school. Since its summer imma try to do it again. Unlike other people who say they are. imma keep coming back once a week to post any difference. byee.
for those of you who want to get even further with your splits, put one leg on an elevated surface eg, a large book, and sit into it. This is called an overlspit, ( more than 180 degrees)
hope this helps
cyaz
I am EXTREMELY unflexible and I just started this yesturday. Was there any other extremely unflexible person that was able to do the splits after completing this program? plz help, thnx
Well it has been a whole week and I have done the stretching religiously. I am 7 inches off the ground for forward splits which is an improvement and 16 inches from straddle splits. I will start the 3 times a day tomorrow. Wish me luck!
Hey, I just started and i can’t wait to be able to do the splits and don’t worry if your extremelly unflexible because if you really focus than your bound to get it. Also, If you don’t get it in exactly 3 weeks but you’ve noticed improvent keep doing the stretches.
Hey are you there???????
Hey, I’m doing a dance concourse for ballet next week.
I’ve been trying real hard to do the splits but it hasn’t worked. Now that I’ve seen this article I’ve found some hope. I am the least flexible in my class and going to this city is freaking me out because they can all probably do the splits.
Do you think a 13 year old chick can do the splits after trying for soo long? I’ll keep you posted on my results.
OK, it has been two weeks now. I have gotten 4 1/2 inches away from the splits with my right leg in front. Unfortunately, I have a minor injury in my right hamstring from pushing too hard, so I am easing up and working on my left leg first. Injury pain feels very different from stretching pain, so be careful. Of course, I am almost 55 so no wonder. Getting warmed up is probably the most important part of my routines. In the morning I am stiff even with a warm-up. At night I do much better. Hope the rest of you are sticking with it.
Im going to ballet camp in agust… so I really need my splits.. i’ve almost got my left and middle, but my right.. ehh. really far off! im gunna start in a few days because my legs are really sore from my ballet class i just took.. I’ve been wanting them for 3 years!!! ah!
Also.. i was wondering if you have any good exercises to increase your extention when doing devlepes (dang. spelt that wrong =P) besides doing the splits…
Keep you guys updated! (when i actually start)
=]
Hello again! I’m already close to my middle splits. Thanks for the help!
ughhh ok so I have to be the most unflexable person in the world…but need to learn how to do this for theatre so will give this a go and see if it works I have been trying for a year straight trying to push myself into the splits positions but am so far away from the ground like a foot or more…I also have really bad knees so that makes it worse since it hurts a lot more when I start stretching and stuff.
I started on the 18th and.. yay! i have my left splits! but again… i took another ballet class.. and i’m sooo sore. so i might have to take a day off, =[
wish me luck!
i have a stretch that will help with the center splits. it looks “wrong” but really works.. sit on your knees like you would if your about to crawl. then slit your legs open as far as you can. then lay down (unless you can fully split your legs you wont be able to flatly lay down), use your hand to push back, you will feel the stretch more that way.
I can finally do my right splits afterr monthsss!!
soo happy!!
well im starting again for my 3rd time, i started on the 25th & i already see a difference. im going for center splits
, even though i cant do any. haha. well i be back in a couple of days. i am VERY for other people that are too 
, i cant do anything flexableish. well imma go do my night session
i meant very unflexable. opps [:
So it didn’t work for me, so the cynics should continue to be cynical. I gave it my all for three weeks and stretched as perscribed and properly and I maybe gained 3 inches in each direction.
FIND ME [=
MYSPACE.COM/NENE2594
I just wanted to say that I’m 14 and I’ve been dying to know how to do a split for years and I think that i’ve finally found the right process. THIS ONE. I am going to begin on Sunday and print this page out so that I have time to study it and practice my splits. I cant wait to begin. Thanks so much for posting this. It is quite helpful.
I found this site from this forum : http://contortion.forumactif.net/ where there is lot of other interesting links and with all these stretch i hope i’ll have my split soon.
I will keep everybody updated.
um im gonn start the second week tomorrow i think i have some improvements lie i can touch the ground with outit hurting but sum people have sn really drastic changes in like a half hour soim gonna start being more hardcore about this now that its the second week also how long shud you warm up i warm up like 5 minutes but irea sumwhere u shud like 20 but idnt pease answere thx!
sorry i had a LOT of typos but the last sentance said i read sumwhere you should warmup 20 minutes is that true. btw i really need my splits ive been in balllet 8 years and i still dont have them but now im in this proffesional program so I NEED THEM but i hope this works
:)
o yea I also wud lke sum more like stretches so i cud do ore of a variety so some one please help thx
hi! i was wondering if 18 years old is to late to begin dancing? In 9th and 10th grade i took Dance 1 and Dance 2 and made it into my schools drill team in 10th grade but had to move the summer after 10th grade and couldn’t take dance after that due to a move and financial reasons and i’m starting back. My splits aren’t where they were and i feel inadequete in class doing cartweels from the ground and leaping because they aren’t high leaps. any new stretches to help with that or specific ones or any advice/ideas?
thank you for this site i will be starting the 3 week splits!
YOUR BACK KNEE CANT BE BENT!!! otherwise its not real splits!!!!!!!!!!!!!!!
Is it possible to over stretch?
Hi
I started yesterday and currently I am 10 inches off the ground in my side splits with no knees bent and 11 inches off the ground in my center splits.
Wish me luck!
I will post my results throughout the next 6 weeks.
So, I stretched after lunch and things seems to be a little sore, but that means I am making progress…
Talk to you all tomorrow…
Hi all,
I am 12 days into the program and unfortunately not showing too much improvement. I seem to be getting swore and my flexibility is getting worse. In the first week I made the mistake of not warming up enough beforehand, holding my breath and not holding the stretch long enough. Now I have doing a lot better at doing the stretches after learning from my mistakes.
My question is should I stop, learn from my mistakes, let my body recover a bit and try again? I really don’t want to give up, but I get the feeling that I stuffed my muscles up in the first week and they need a rest, otherwise is it normal for your muscles to start getting swore as you progress through the program?
Yes it is normal, if you are sore this is proof you are improving. If your body is not used to something it reacts, stretching hurts because most people do not even stretch. I think you should keep going. Warm up first, maybe do some jumping jacks and cartwheels to get your muscles to wake up and then hold the stretch for as long as possible. I do bridges and back bends. It feels really good. You will see results, trust me!
Don’t expect results too soon! Be patient!
well im almost done with my 3rd week and i havent seen enough improvement! im not sure why not.
I thought this would be easier for me- i’m 14 year old ballet dancer - i already had my right split pretty down
so i was doing this to work on my left and get my right solid. i dont think either one has improved! i dont know what went wrong and i only 2 days away from the 3 week mark!!!
Ive tried so hard! and now ive been feeling pain in my thigh hamstring (last year i pulled a hamstring, i guess i could say i have hamstring problems). can somebody give me some advice? i really need my splits before i start another year of ballet!
Balletgirl,
I think you need to be more patient with your progress…
Be proud of how far you have made it in the 3 weeks, I think alot of these girls give up or complain on this blog about the 3 weeks not working, every person is different and takes a certain amount of time.
You normally can’t master a language in 3 weeks or master anything really in 3 weeks.
I would say at least give it 2 months of stretching.
You also need to warm up or jog at least 3 times a week.
This 3 week mark should be a goal, not a deadline…
I hope you continue stretching because once you get your splits you will feel like you earned them.
If it was an easy thing to do, people wouldn’t call it a skill.
It would be as simple as brushing your teeth, yet another thing people do not do enough, they think some magic teeth whitener will make their teeth whiter, but it won’t.
To do the splits it is something to work hard for, not just all of a sudden expect your body to do something it hasn’t done for all your life thus far.
KEEP WORKING HARD, I AM SURE YOU WILL SEE PROGRESS SOONER OR LATER!
Luvs, Ash
Today I stretched and had much improvement!
So excited! If I keep up exercising and stretching each day I should be doing both splits by Sept25th!
Hi Ashlee Smith thanks for the comment. I have decided to see it through to the end of the 3 weeks (5 days to go) and see how I go. A friend of mine who is a gym instructor was telling me it sounds like my abductors are causing me the problems. What she was telling me is these muscles don’t get much of a stretch in normal day to day activities. Because of this they are behind the others. This would explain why my splits are just as bad as when I started but I seem to be getting much better at stretching. I can almost put my head on my knee in some of the stretches which before I started I was nowhere near. It was also explains why some of my muscles get swore all the time and others don’t. I guess the splits would be easy if it just involved one muscle group.
At the end of the 3 weeks I am planning to take a week off to let my body recover a bit and then do another 3 weeks of stretching. I think I just have to patience, Rome was not built in a day.
Thanks Ashlee Smith! Your comment was really inspiring. Like the person above me, I’ve decided to take a couple days off too. but then i will be back to stretching. only now ill be in school so i may only do two times a day,
can that still work?
im totally willing to wait as long as it takes to get them (well actually my goal is by next february =) for audition season) . I realize how far ive come and im excited to keep at it!
Hey Liam and BalletGirl,
I am very impressed by both of your willingness to continue on with your goals. I think you both are so close at keeping your routine, you will see so much improvement within the next few weeks. If you want to see a lot of improvement, make sure you warm up your legs. I think if you both warm up you will see you might not need to take days off, but do not hurt yourselves. I hope to hear more results in the following week.
It is nice to have people to talk to during these weeks we are all stretching. It keeps me going thats for sure. I see all these girls who gave up because they didn’t believe they were making progress, when they really were making progress. Yes, like you said Liam, “Rome was not built in a day.”
I hope to continue talking to both of you up until we can laugh about how easy it is to do the splits. We should start a facebook group and post pictures of our progress proving our splits. It would inspire many girls to come.
Keep on stretchin’
ttyl
Luvs, Ash
Hey! I just got accepted into my high schools dance team. One of the qualifications was needing to have the splits down, I don’t though, my coach picked me because I have potential, she says that I will be a ble to get my splits by fall, well, fall came, and I don’t have them. I’m ready to try this site and get them down, for me, my coach, and the good of the team. ^^
Awesome! Good luck!
hey i’ve always wanted to do the splits and i found this site i am going to start tomorrow and hopefully it will work for me wish me luck!!!
OMG this is soooo goood
why am i trying so hard yet its been six months and i still can’t do it?
Are you warming up before you stretch and holding each stretch for a minute?
I got the splits in 2 weeks!! It really works! Anybody who wants to do the splits should follow thiese diretions.
trying to get back into tkd… one of the reason why i stopped was cuz i couldnt do splits even tho im blackbelt…. btw im male… jus wonderin if this would work for guys as well… only reason why i managed to get to black was cuz of my hops but, would be better if i could do splits as well…
OMGGGGGGGGG!!IM TRYING OUT FOR CHEERLEADING AT THE END OF OCTOBER BEGGINING OF NOVEMBER N I NEED TO KNOW HOW TO DO THE SPLITS!!!N PLUS I WANT TO!N I NEED TO KNO HOW TO DO A TOE TOUCH N TO DO THAT I NEED TO KNO HOW TO DO THE SPLITS SSOOOOO YEA!!=]] IM GUNNA TRY THIS TONITEEE!!!!!!! I’LL BBN LIKE A WEEEKK N KEEP U UPDATED SO YOU KNO HOW IT GOES N IF IT WORKS!!!=]]]]]
~dUeCeZ:)~
Hello Jasmine,
I think you need to relax
and maybe join a gymnastics class.
I hate to say this, but I do not think you will reach your goal unless you join a group and do it weekly or daily.
I hope you warm up before u streach, this will improve flexibility.
GOOD LUCK!
I just don’t want you to get your hopes up…
~Ashlee Smith~
Hey,
i don’t need 2 have the splits for anything.. but its something i’ve always wanted to be able to do. So i am going 2 try it out.. thanks 4 making the instructions so clear and easy to follow
:) xx
I’m a little confused by the “15 minutes” things. There aren’t enough stretches to do one per minute for 15 min. So does the author just mean you’re supposed to warm up for 10 min. and stretch for 5 (or vice versa)??? Anyone can answer. Help is appreciated. =)
wow there are wayyy more than 15 stretches… you maybe getting bored when you are stretching… you should warm up for at least 20 min i say. My muscles warm up and stay warm for at least the hour i stretch after that
GOOD LUCK!
Hey Ashlee,
No I’m not getting bored, I just only found 6 stretches on this page. (V-sit, straight leg, sideways, 4-stretch, standing v-leg, and half-squat). But if i overlooked any, let me know!! Thanks.
Hey Anonymous,
You can do more stretches, not just the ones listed on this page…
Good luck!
~Ashlee~
Does anyone know any good stretches that can improve your extensions? like when doing develepes in ballet?
Hey i just wanted to say thanks for the awesome article!! I also wanted to tell anyone who doesnt think they can do the splits for whatever reason to stay confident!!! My splits were THREE FEET off the ground when i started. It’s only been one week and my splits are already one foot lower! I’m going to keep going until i get my splits down!! Keep it up, everybody!
Wow, all those stretches and instructions suck.
I wonder how anyone would be able to understand them. I read V-Sit five times and still don’t know what on earth it’s talking about.
Maybe that’s less of a problem of the instructions and more of your stupidity..
my name is vincent and i’ve been wanting to do the splits for so long because i do flips in my yard for fun and its only been 3 days and im seein progress!! i wanted to thank you for this program!
Whoa this is greeeat . I love this, thought i’ve always pushed myself even when i was feeling pain . Even if you can put up with pain is it still bad to feel it ? Cos if i don’t i feel as if i’m not progressing . Oh and is it possible in the first week to do over half hour per day. Since it’s the holidays right now i have more time to practise .
I would also LOVE it if you could add more stretches, i’m afraid to make up my own
LOTS OF LOVE TO YOU !
i have been trying to do splits for a long time and i am SO happy to find this site. im gonna start this tomorrow!
dihs is the freaken bomb thanks foahh diihs buhh i had to skip a few daiis coz i went to mah friend sleep overr i hope daht wont set meh bakkc mujj anywaiis imma keep tryna diihs and see if iht workzz oyy harha
Pleez add more stretches!!!!!!!!!!!!!!!!!!!!!!!!
I want to know if there’s any tips on keeping your knees straight.. I do great at keeping my right knee straight but my left knee seems to not won’t to stay straight.. Whenever i try left leg splits (if that’s when the left leg is front) my knee won’t bend straight so then i can’t do the splits… Oh also I almost have my right splits ready!
i have a problem but i really need help! in the morning, i don’t have time to stretch because school starts early. my parents dont like for me to wake up so early either so is it okay if i stretch at like 4:00 PM and then later at 8:00 PM? PLEASE HELP!!!!
A good stretch is to keep your legs together, and to bend down as far as you can keeping your legs straght. If you want, start off with your legs hip-witht apart and see how low you can go then. Day by day work your way in untill you can put your hands flat on the ground with your legs together and not bent. Also, A good way to work into splits i to make sure that you are confedent. If your don’t beleave in yourself then more that likley you will reach your target a little bit sooner than you think. This applies to evreything you work on, if its fixing you T.V to becoming a world champion at gymnastics, you have to beleave in yourself!
supergym45
ok i posted a comment almost a month ago and i still dont have my splits l. i’ve made progress but now i feel like im not getting any farther and i stretch everyday at the given times. please someone give me some advice. thank you
i am pretty much the worst girl in my gym class… and some of the girls compete for the northwest… It would be so cool if i could do the spits so I’m going to start tomorrow! Wish me luck!
well, i’m doing Ballet, and so i REALLY have to be able 2 do the splits. I really hope this works!! seem’s like it does, if ya read the comments. THANKS FOR PUTTING THIS HERE AND FOR HELPING THE GIRL’S IN NEED!!!
this donst work! ive been streching for a day and i cant do my splits yet?
lol for just a day?? takes longer than that…keep at it how she said for 3 weeks you should see a difference.
Im going to start this today…thanks really good blog x
Hi, I’ve been following this seriously for 2 weeks now and while I notice a small increase in flexibility I’m still far from doing the splits. I started out about 14 inches from the floor and am now 12 to 13 inches. Ugh. The only area I havn’t followed completely is the the 10 minute warm up. Is warming up for 10 minutes before each 15 min session really necessary. That turns it into 4 25 minute sessions for the final week? Any other advice?
omg i am so thankful I found this! I am trying out for cheerleading in May 2009. splits aren’t necessarily a requirement but basically you need to know how to do a split to advance in other stunts such as heel stretch and scorpion. I have been dancing for 8 years now (hiphop and ballet) and i was the only girl who couldn’t do a split!!. I know you have to be consistent when stretching but I am very determined and already stretch every day. Im 14 and not the most naturally flexible person but that is why I am training so far in advance (7 months) because hopefully by then I will master my stunts, tumbling and splits!. I am about 6 inches from the ground in my right split but then again that is with my left bent so that my knee and front of my sneaker are on the ground. I know that does not really count as a split but I have a lot of trouble getting my left leg straight. So when I manage to get it somewhat straight im about 9 inches off the ground and for my middle split I am about 14 inches off the ground! I know its pretty pathetic but I’m hoping this 3 week program will help and I’ve read some previous posts and they’ve inspired me that this is defintitly a good thing to try. I’m staring tomorrow and ill post back with an update on wednesday the 19
Hi Y’all
ive always wanted to do the splits, so maybe now i can. Yayyyyyyyyyyy
This is super confusing. The author of this isn’t very good at explain’ the stretches…
im starting to break..so i need to get flexible i wanna land that flare..but my friends say stretch..so here goes..
well, i just started stretching for my right split on tuesday and now its saturday. its almost a week and hopefully i’ll have some good news on my progress….but so far, i think i’m doing pretty good
. right now i’m about 8-9 inches off the ground (on my right split) and hopefully by the end of the week (tuesday) i’ll be a little lower like between 6-7 inches. I’ll send another comment on tuesday to let you know about my progress. right now i’m going to watch yoga on my tv (and do it) so i can become even more flexible. cya! 
i am a figure skater and if you saw sasha cohen ever you need the splits so i hope this works
how to do 4 stretch?
hey…well i might try this i am a teenager in the middle school and by tryouts for the varsit yi want to be able to do the spliys i am like 1 or 2 frt of the ground and a dancer wich i love douing dancing rocks!!!…like u try out at the nd of 8th grade and i am in 7th so i need some help i reli need to make the team cuz without dance well dance i feel happy whaen i dance so i hope thsi works
thx i am looking 4ward to asome results fror the 2 frount splits
ok well i just stretched 4 lie 2 min then went doen as far as i can wich was probly lioke almost a ft off the grounf soo hopefully in 4 or 5 week si can do my split s yahhhhhhh!!!!!!!!! hopefully
Well I have wantd to do the splits for like AGES and I am going to start the stretches tomorrow as I am on easter break . Ill comment after my 1st week on how I am getting on. I cant get quite far down but my back leg (left) wont go down ! SO it’s like kneeling :S Help me get it down !! x
i am trying out for cheerleading at my school and i need to know how to do at least one type of split. i just read this and thought, this is right in my deadline. i am quite flexible but i just cant seem to do the splits. i am glad this is her. i am starting right away.
I am frustrated cuz im 7inches off the ground! i need sum help and advice! I stretch and stretch and stretch, and still 7inches of the ground! i’ll stretch for like an hour and still 7inches off the ground! I need sum seriuz help!
I don’t really understand what you have to do in the second stretch??:S
Ever since I saw this one kid at my schooldo a front split I wanted to do them. And when I found your program I was so happy no I practice every day (more than half an hour). I started two days ago and I allready feal and see a difference. Thank u sooooooooooooooo muck:):):):):):):):):)$
ive just started this program yesterday but i dont know it it would count as starting it because instead of stretching 15 in the morning and 15 before bed, i stretched 2 hours straight no interuptions whatsoever from 3:30pm-5:30pm. I ate around 6 then took a nap from 6pm-8pm. and when i woke up i tried to stretch agian by doing a simple laying down and touching your toes stretch, and i felt just as inflexible as I did before the 2 hours of stretching. I am a little sore this morning but the weird thing is that I stretched my legs and arms and nothing with my stomach, yet my core seems to be rather sore. (no rhyme intended)- is that normal? And do you have to stretch when it tells you to like when you wake up and before bed? or is it okay if you just stretch 2 seprate 15 minute stretching periods thourought the day because in the morning i sleep through my alarm all the time and i did try stretching before bed one time but it got me too awake and i couldnt sleep for hours. Will knowing how to do the splits help in my cheer jumps and stunts? ( i am not a cheerleader but im trying to be hence why im doing this program.) and at the end of my 2 hour stretching i tried to do the splits and i was still as far from the ground as i always been. please answer my questions it will be greatly appreciated
OMG, ive been stretching for almost 2 months now.No improvement dramatically.But,when i found this website and used this program for about a week or 2 I found myself literally 3 inches off the friggin ground! Thanks!
if i do like an hour every day for the first week will i get my split down sooner? ( hahaha im very in patient) thankss byee
I am not flexible at all but im going to try this program, and post in three weeks to see how it works. Thanks for the tips! I really want my splits
This is not a joke! I was pretty far from the ground for my split from the beginning. I’ve only been doing it for a week now and I’m only about 2 inches from the ground! I was fairly flexible to start with but this has definitely helped-and I mean 3 weeks is great, but 1 week is even better! Doing these stretches, I think the most unflexible person in the world could have their splits down in 3 weeks.
Thanks!
okay so i tried this and it really works i am very very close to my splits and im very flexible now but i have a question!! is it normal that my knee hurts when im doing the splits or not??