20 tips on how to do the splits + 19 exercises for the splits (photos)

Twine is a dream for many. But what to do if you don’t have a natural flexibility? Is it possible to achieve the desired stretching, if you’re very far away from the target? Can. The key result of three factors: the regularity, diligence, and time.

We offer you the most useful tips on how to learn the splits and the most effective exercises for splits. Even if you have no special motivation to do the splits, remember that the implementation of the proposed stretching exercises will be very useful for health. It and increase joint mobility, and improving the work of bodies small pelvis, and strengthening the leg muscles.

How to do the splits?

The main condition for a good stretch marks is regularity – you need to do 5-6 times a week. And if you want to boost results, then do the exercises for the splits every day or even 2 times a day. Long breaks in the banner you thrown back a few steps ago.
Morning stretching, when the body has not had time to warm up, is considered the most effective. But the most supple your muscles and joints will be by the end of the day, so it’s important to do stretching in the morning and evening.
Before exercise take a hot shower, it relaxes your muscles, making them more flexible.
Be sure to warm up the body before stretching: take a good jump or jog. It is advisable that you sweat a little. The warm up should last at least 10 minutes. The better you are warmed up, the easier it is given exercises to do the splits. View our selection of warm-up exercises.
Turn on some soft slow music. This will allow you to relax, let go of your fears, and train more effectively.
In order to do the splits, we need a comprehensive approach. Do not try to develop only, for example, muscles of the pelvic area and hamstrings. Body – a single organism, and therefore it is necessary to develop absolutely all the muscles and flexibility of all joints and tendons.
Start with longitudinal splits, to achieve it simpler than transverse. After you sit on the splits, continue to attempt to carry the cross. But you can stretch and parallel to the two splits at the same time.
Don’t set yourself up for quick results. The Internet is replete with articles on”How to do the splits in one day, 3 days a week”, but shouldn’t be the headlines. Listen to your body and not rush things.
Be prepared for pain. Stretching, from time to time you will feel discomfort in muscles and ligaments. Such discomfort during exercise, the splits will accompany you constantly, so that your studies are unlikely to be pleasant and relaxing.
Stretch need with a relaxed body and deep breathing. Your muscles should not be stretched! The deeper the breath, the better your body responds to stretching, so you will be able to do the splits faster.
Don’t ask for help to other people that they were trying to stretch you. It is fraught with injuries. Better slowly but surely.
Use the finished video-sets of workouts, if you do not like to exercise alone or want to diversify your exercises on the split. View our collection of videos with the split.
You can perform exercises on the string in several approaches. For example, took the position of attack, have reached the maximum stress of muscles, delayed in that position for a few minutes. Then a little rest and again returned to the position of the lunge.
The least traumatic stretching – static, which suggests that you linger in one position for a few minutes. Use the stopwatch on your phone or a wristwatch: in a static position you must have at least 1-2 minutes.
If you want to do the splits faster, the total duration of your workout should be at least 30 minutes.
When stretching, pull the sock, not as in ballet, but for themselves. This will further deepen the stretch.
If you want to achieve faster result in exercises on the splits then try to regularly do yoga. Through yoga you learn to breathe properly, develop flexibility, stretch muscles and open joints. You can, for example, morning yoga, evening stretching.
If you were able to do the splits, take the time to relax and rest on our laurels. To save the result, you need to continue your studies, or your flexibility will not be over.
Remember that each of us has different genetics. Someone to do the splits, and enough weeks of regular training, some even three months will not be enough. If you have natural flexibility, you will be able to do the splits.
If you want to get to the splits faster you can purchase additional tools for effective stretching. For example, a simulator for stretching the splits. Stretch out on the simulator is very convenient and comfortable – you do not need external pressure and retention provisions. Simulator for stretching your muscles will be relaxed, and more pliable for stretching.

In childhood it is much easier to work on stretching for better mobility of joints, supple ligaments and muscles. Usually children can easily sit on the string, and with regular practice, keep a good stretch to adulthood. So you can train twine with children or younger brothers and sisters.

Exercises for the transverse and longitudinal splits

We offer you a selection of the most effective exercises that will help you to do the splits. These exercises for the transverse and longitudinal splits need to run 5-6 times a week for 40-60 minutes. Stay in each pose for 2-3 minutes, accompanying stretching deep breathing (you can use a timer). Try more and more each time to deepen the position, gradually stretching the muscles and ligaments. Use yoga blocks (or books) , and strap (towel) as needed.

1. Attack

Take lunge position, back knee down on the Mat (as needed placed under the knee towel or pillow). The Shin of the other leg perpendicular to the floor hold, does not take the knee forward of foot. Deepen position, trying to pull the pelvis to the floor. You can use blocks for yoga. This is one of the simplest and most useful exercises for splits!

Here and used a photo from youtube channel: Allie The Journey Junkie

2. Attack with capture of a leg

From the lunge position put your hands on the floor on either side of the foot. Grab the right-hand bent left leg, turning body as shown in the picture. In this position the muscles of the legs for longitudinal twine stretched even better.

3. Lizard

In the lunge position, place both hands on one side of the foot. If flexibility allows, place your elbows on the floor. If necessary, use yoga blocks for support. Every time your leg muscles will stretch and you will be able to bring yourself to the goal to do the splits.

4. The inclination towards the straight leg

From the lunge position straighten front leg, the knee tightened. Put your hands on the floor, try not to hunch in the back. Feel like with this exercise, the splits stretches hamstring. This will be useful for the transverse and longitudinal splits. Gradually move your front foot forward, in order to improve the situation.

5. The pigeon

The position of the lunge lower the front leg to the floor, turning the leg to the side. Stop is located near the pelvis, the thigh and Shin are on the floor. The basin stretches to the floor and forward, do not turn it aside. Pelvic bone facing forward. If possible, put your hands on the floor, deepening the situation. This is one of the most effective exercises for splits, it is simple.

6. Advanced pigeon

You can deepen the position of the dove, if you pull up the back leg, hand to the body. The basin stretches to the floor, do not turn it to the side – pelvic-bone have to look forward. Skip this exercise if you lack flexibility.

7. Leg lift

Lie on your back, take a belt, towel or elastic band. Lift one leg up and pull it on themselves. Try to straighten the leg at the knees, so you will feel a stretch the back of the thigh and hamstring. The second leg is straight and lies on the floor. If you find it hard to maintain this position, bend your other leg at the knees (not that pull, and which lies on the floor).

8. The splaying of the legs

Continue to do the exercises for the splits in the supine position. Grab the leg strap and pull it first one way, because another. Try to straighten both legs at the knees to increase stretch of the legs. It is not only a great exercise for the transverse twine, but a good stretch for the back.

9. Fold

Crease – one of the most popular exercises not only in training the splits, but stretching workouts in General. The main condition for this exercise: you should not neck and back down to the legs, and the stomach. Not horbites and do not drag the feet back, you should stretch the hamstring, not the spine. If you can’t reach his toes, use a towel or strap. During this exercise, the splits try to keep your back straight.

10. Downward dog

One of the main asanas in yoga is good for developing leg stretching. When the correct position downward-facing dog you efficiently stretch the hamstring and popliteal tendon that required for transverse and longitudinal splits.

11. Downward dog with raised leg

To deepen the stretch position from downward dog lift your leg straight up. Legs straight, knees tucked up, back and legs form a mound. This exercise is great practice vertical splits.

12. The tilt to the floor

Another very effective exercise for the longitudinal and transverse twine is a slope to the floor. Please note that in this position both legs remain straight and not bend at the knees. Feet completely resting on the floor. If the tilt does not work to keep your back straight, you can rely on blocks or a chair.

13. Lateral lunge

Take the side of the lunge and lower the pelvis as low as possible. The back remains straight, you can maintain balance, leaning the hands on the floor. The depth of the lateral lunge is very dependent on your stretch marks. If you can not make the position as shown in the picture, just don’t stoop so low. Remember that the knee should not go over toe.

14. Garland

Take a deep squat position and put your elbows in the knee. Hold this position, try to keep your balance. If the position of the garland to stand steadily does not work, then put under the buttocks yoga block. Again, make sure that the knees do not go for socks. This exercise will not only help you to do the splits, but will also strengthen leg muscles.

15. Butterfly

But this exercise is very effective for control of twine. Exercise butterfly is not as simple as it might seem at first glance, especially if you have not sufficiently disclosed the hip joints. In this exercise, the splits are very important to keep your back straight. If stretching does not allow you to do this, place under buttocks a pillow or yoga block. Try to put your heels as close to groin.

16. Frog

Another very effective exercise for transverse splits is the frog. Get on all fours and spread your legs to the side, leaning on your forearms. Can be put under the knees pillow or towel. Try to deepen the position, gradually straightening the legs. Regular practice frogs to help you uncover the hip joints and the splits.

17. Tilt to the side with outstretched legs

After you have completed a number of preparatory poses you can do basic exercise for transverse twine. For this you need to sit on your buttocks and spread legs apart as far as possible. If you can’t keep your back straight in this position, place a cushion under the buttocks. Do slopes to the right and left side. Feel is enhanced by stretching the legs.

18. Bending forward with outstretched legs

From this position give body forward, keeping your back straight. Press your hands or forearms into the floor and hold this position. The wider the uncovered feet, the closer you approached the twine. When you tilt you can rely on the unit.

19. Exercise for splits

For the practice of longitudinal splits you will need several yoga blocks or pillows. Take a deep lunge position and slowly pass each legs in the splits, falling to the floor to the maximum possible depth (you can use socks for best glide). Freeze in this position, trying to predicate pain. Operates hands to blocks or to the floor. You can stay in this position for 3-5 minutes depending on your ability. Gradually, you will sit lower and closer to the floor. Leave the twine gently with no sudden movements.

A simulator for stretching twine at M-Flex

Training the splits will be several times more comfortable and more effective if you use a special simulator for twine M-Flex, which gives a huge advantage over traditional methods of stretching. To use the machine M-Flex is very simple: it is enough to put the footrest in a convenient position for you and you can start training. What is the advantage on the string stretching with trainer M-Flex?

First, the load is smoothly and evenly. Secondly, cushioned seat and footrest allow long hold in the stretched position. Thirdly, thanks to the precise scale of progress you can easily track the result. But the main advantage of M-Flex is the possibility of relaxation in the simulator, which is key to fast results. With regular sessions you will be able to sit on the side splits, but also greatly improve your stretching.

Be sure to also view:

Splits: 10 most effective exercises
Side splits: 12 most effective exercises