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Sep/06

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Stretch your splits in 3 weeks – Flexibility to the Max!

489 Comments · Posted by Drill Obsession in All Articles, Flexibility, Kicks, Practicing

After reading this, here are some articles I recommend you also read:

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. :-D

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!

Anyone else have stretches or suggestions? Any confusion on the stretches? Comment!

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489 comments

  • Ashlee Smith · August 26, 2008 at 11:27 am

    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

  • Chris · August 26, 2008 at 2:24 pm

    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. ^^

  • Ashlee Smith · August 26, 2008 at 2:27 pm

    Awesome! Good luck! :)

  • Morgan · August 27, 2008 at 8:19 pm

    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!!!

  • Lois · August 28, 2008 at 4:37 am

    OMG this is soooo goood
    why am i trying so hard yet its been six months and i still can’t do it?

  • Ashlee Smith · August 28, 2008 at 12:36 pm

    Are you warming up before you stretch and holding each stretch for a minute?

  • Sabrina · August 30, 2008 at 3:01 pm

    I got the splits in 2 weeks!! It really works! Anybody who wants to do the splits should follow thiese diretions.

  • Kris · August 31, 2008 at 8:31 am

    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…

  • Jasmine a.k.a U nO u LoVe mEhh:) · September 3, 2008 at 3:28 pm

    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:)~

  • Ashlee Smith · September 3, 2008 at 9:30 pm

    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~

  • chessy17 · September 4, 2008 at 1:30 pm

    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

  • Anonymous · September 7, 2008 at 11:53 am

    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. =)

  • Ashlee Smith · September 7, 2008 at 8:19 pm

    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!

  • Anonymous · September 8, 2008 at 3:58 pm

    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.

  • Ashlee Smith · September 8, 2008 at 9:32 pm

    Hey Anonymous,

    You can do more stretches, not just the ones listed on this page…
    Good luck!

    ~Ashlee~

  • Brittney! · September 12, 2008 at 2:44 pm

    Does anyone know any good stretches that can improve your extensions? like when doing develepes in ballet?

  • Hopeful Cheerleader · September 18, 2008 at 3:31 pm

    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!

  • Mkay · September 27, 2008 at 12:18 pm

    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.

  • Lol · September 27, 2008 at 5:42 pm

    Maybe that’s less of a problem of the instructions and more of your stupidity..

  • vincent · October 2, 2008 at 10:58 pm

    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!

  • Anonymous · October 5, 2008 at 5:33 am

    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 !

  • person · October 9, 2008 at 4:49 pm

    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!

  • Anonymous · October 11, 2008 at 5:02 am

    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

  • layla · October 13, 2008 at 10:19 am

    Pleez add more stretches!!!!!!!!!!!!!!!!!!!!!!!!

  • Sarafina · October 14, 2008 at 10:11 pm

    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!

  • person · October 18, 2008 at 7:43 pm

    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!!!!

  • supergym45 · October 20, 2008 at 1:02 pm

    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 :-)

  • vincent · October 30, 2008 at 12:09 am

    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

  • sarah · November 1, 2008 at 12:50 pm

    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!

  • Vanessa · November 3, 2008 at 2:58 pm

    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!!! :D

  • denii mae · November 3, 2008 at 6:59 pm

    this donst work! ive been streching for a day and i cant do my splits yet?

  • Ree · November 4, 2008 at 12:28 pm

    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

  • Dawn · November 11, 2008 at 5:37 pm

    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?

  • babyblonde · November 11, 2008 at 5:51 pm

    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

  • mooo · November 26, 2008 at 12:28 pm

    Hi Y’all
    ive always wanted to do the splits, so maybe now i can. Yayyyyyyyyyyy

  • Rachel · November 26, 2008 at 11:42 pm

    This is super confusing. The author of this isn’t very good at explain’ the stretches…

  • james · February 17, 2009 at 8:50 pm

    im starting to break..so i need to get flexible i wanna land that flare..but my friends say stretch..so here goes..

  • pretti gurl. · February 21, 2009 at 9:57 pm

    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! :)

  • person · March 3, 2009 at 6:41 pm

    i am a figure skater and if you saw sasha cohen ever you need the splits so i hope this works

  • 235423 · March 13, 2009 at 11:09 pm

    how to do 4 stretch?

  • born2dancegrl11 · March 20, 2009 at 7:00 pm

    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

  • born2dancegrl11 · March 20, 2009 at 7:06 pm

    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

  • Melissa · April 4, 2009 at 6:56 am

    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

  • Hasana · April 5, 2009 at 3:35 pm

    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.

  • Dez · April 10, 2009 at 3:47 pm

    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!

  • Coco · April 18, 2009 at 5:02 pm

    I don’t really understand what you have to do in the second stretch??:S

  • Nick · April 29, 2009 at 5:24 pm

    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:):):):):):):):):)$

  • Danielle · May 20, 2009 at 6:03 am

    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

  • Albany · May 27, 2009 at 6:43 pm

    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!

  • dance and soon to be cheerleader · June 6, 2009 at 3:07 pm

    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

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