Have you always wanted to be flexible enough to do the front splits or the side splits? There are a few tricks that will help you learn these positions faster. It will not happen straight away, but we will show you how to speed up the process.
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A solid foundation = a better chance of success
It is fairly obvious that if you stretch regularly or are generally active, you have a better chance of achieving the front or side splits sooner. It does not matter which sport you do. What matters is that your muscles are awake and not stiff. That said, unless you do yoga or something similar, you will not reach the same level of flexibility. Still, you are keeping fit in some way and have the potential to increase your flexibility.
Yoga is a great way to work on both physical and mental health, and it helps you build strength as well as flexibility. Practising it gives you everything. Yoga also includes positions (asanas) that resemble the side or front splits, so you can practise them directly.
Simple stretching that focuses on the legs is also excellent preparation. Try touching your toes or bouncing gently in one position to lengthen your muscles. It is important to focus on correct technique and take your time so that you do not get injured. Stretching should be part of the end of every workout to prevent sore muscles the next day.
Benefits of yoga:
- Relaxes the body and mind,
- Strengthens muscles,
- Improves flexibility,
- Suitable for everyone.
Drawbacks of yoga:
- You have to learn the positions,
- Some people may find it hard to get into the positions or hold them at first.
Benefits of stretching:
- Relaxes muscles after exercise,
- Improves flexibility,
- Prevents sore muscles,
- Suitable for everyone.
Drawbacks of stretching:
- It may pull or hurt if you are not used to it
How to learn the front splits and side splits
Now you probably have an idea of how your learning will go. Whatever your starting point, you can still learn the front or side splits, it will just take practice. We all have different proportions and predispositions, so it will take each person a different amount of time to reach the position. Be patient and persistent. Do not push yourself too hard. Your muscles and tendons adapt gradually but also lose that adaptation quickly, so stretch regularly. Now let us look at the individual tips.
Step 1, the V shape
Sit on the floor, stretch your legs out in front of you and open them into a V shape. Try to push them as far apart as possible to stretch your muscles. You can also lean forward slightly and try to touch the floor with your elbows if you can. This gives you an even deeper stretch, but expect it to hurt more as well. Once you can manage this step, you can try to move further forward in it, gradually widening your legs to side splits level.
Step 2, the butterfly
Sit down, bring your ankles together and pull them towards your body. Draw them as close to your body as possible while keeping your knees as low as you can. Start moving your knees up and down, which gives your inner thighs an excellent stretch. Most people find this exercise demanding and quite painful, so be careful and go slowly.
Step 3, hamstring stretch
Lie on your back, raise one leg into the air, hold it and pull it towards your body. Do not tense up, try to relax instead. Remember to breathe and bring your leg as far as you can. Then slowly try to straighten it until it is at a right angle. Repeat with the other leg.
Step 4, use your furniture
To push yourself into a deeper stretch, brace your feet against a wardrobe or a bed with storage and move closer to the furniture. Bracing helps you go beyond your usual limits and stops you from easing off. You can also try the pigeon pose (forward bend) this way, with one leg raised and supported by the wardrobe. Sometimes you simply have to help yourself when there is nobody around.
Step 5, simulate the front or side splits
Imagine you are doing the front or side splits, but use only one leg. In other words, for the front splits, first stretch out your front leg, then separately try to stretch your back leg the way you normally would in this position. For the side splits, likewise extend one leg and then the other. Always try to sit all the way down to the floor so that your muscles and tendons get used to it.
Step 6, stop when you cannot go any further
It is important to know your limits and not overdo it. If you feel pain that becomes unbearable, stop. You do not want torn muscles, do you? A smaller risk is a pulled muscle, which is not pleasant either and can make everyday life uncomfortable. Nothing should be overdone, so take it slowly and look after your health.
Step 7, stretch regularly
For your muscles and tendons to learn to move and stretch further, do not forget about regularity (the key to long-term results). Ideally, stretch every day or at least every other day so that you do not lose your newly gained flexibility. Keep trying the front or side splits and notice the progress you are making. And once you reach your goal, try switching legs in the front splits, as it tends to be harder.
How long does it take to learn the side splits or front splits?
As we have already said, the process is very individual and it will take each person a different amount of time to succeed. It all comes down to persistence, so above all, do not give up. If you stretch daily and keep working on your side or front splits, you will definitely get there. Perfecting them, however, will take longer. Do not rest on your laurels. If you can already do these gymnastic moves, keep practising them, because the body forgets quickly.
