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If your parents sent you to ballet or acrobatics somewhere as a child, then you are most likely one of those lucky ones who knows how to do the splits. But what if childhood is already behind you, and the ancient dream of doing the splits still bothers you? Has the train left, or is there still a chance?

How do the splits. Video instructions from Lifehacker

Of course, not everyone will be able to do the splits the first time; for some it may take a week or a month. But by regularly repeating these exercises, you will improve your stretching and strengthen your muscles:

If the splits are something more symbolic than yoga

For some, the splits are nothing more than a good stretch, healthy ligaments, or a yoga exercise. But for me, as someone who grew up watching the action films of Jackie Chan, Van Damme and Donnie Yen, this was something much more important and symbolic. Already in my student years, I reproached myself for the fact that in the seventh grade, when I went to hand-to-hand combat, I did not show due diligence to do the splits. And when I was 20 years old, it seemed that time had passed, that I was old and that it was not worth even trying to do the splits.

A miracle happened - immediately after university I went to study in China. This university has a very strong school of wushu, whose adherents regularly take first place in all-Chinese wushu competitions.

It’s one thing when you live in a world of walking office workers who don’t particularly care about stretching, but it’s a completely different thing when you find yourself in a training room where absolutely everyone, even children, does somersaults, flips and does splits. In such an environment, being the greenest, oldest and most non-technical student, you immediately begin to reach upward. This desire, as well as the advice of Wushu players, helped me do the cross splits in less than a year of training. I compiled their knowledge and my experience into a list of recommendations for those who want to do the splits.

How do the splits. Instructions from Chinese Wushu champions

Forget about deadlines. There are no “by the New Year” or “two months in advance”. Rushing to stretch will inevitably lead to injury.
Less heroism. Slow and systematic progress towards the goal for half an hour every day is better than rare, but impactful training for several hours at a time.
Get to know your body. Although we are all anatomically similar, each of us has our own characteristics: the structure of the hip joint, the elasticity of muscles and ligaments. For example, with varus deformity of the femoral neck, a person simply physically cannot do the cross splits. Therefore, if one method was suitable for your acrobat brother to do the splits, then it is far from a fact that the same method will be suitable for you. During training, you must independently determine your problem areas that do not allow you to do the splits. For example, I had no problems with the popliteal ligaments; they stretched well. But the ligaments at the thigh were like wood. So I paid more attention to them.
Drink more water. When you drink enough, connective tissue glides over your muscles, but when there is not enough water, fascia can stick to muscle fibers, reducing range of motion.
Start training gradually , gradually increasing the frequency of stretching. I started with one workout every two days and worked my way up to three workouts a day.
In the evenings, our joints and muscles become 20% more elastic, which reduces the risk of injury and allows us to achieve better results. You can do some dynamic stretching in the morning to relieve that stiff, stiff feeling after sleep, but don't try to do anything straight away when you wake up.
Before stretching, be sure to warm up your leg muscles: run, do air squats and regular warm-up exercises for 10-15 minutes. By stretching on a warm body, you reduce the risk of sprains.
Distribute the load. When you sit in a split, there is a temptation to squat closer to the floor at the expense of your knees. Remember: if your knees or back hurt while stretching, you are doing it wrong.
There are two types of splits: dynamic (when you swing your leg - a split in impact) and static (sitting on the floor). It happens that a person can swing his leg into a splits, but cannot sit on the floor in it. It also happens the other way around. These two types of twine complement each other, so they should be developed in parallel. Dynamic stretching must be completely controlled, without sudden, jerky movements, otherwise the swing may result in injury.
When you stretch, you should pull the toe towards you , and not away from you (as in ballet).
When you are static, you do not completely freeze, but continue the slight oscillatory movements - up and down, like a string - at a frequency that is comfortable for you.
Figure out how to let your feet slide across the floor. These can be either socks on linoleum or shoes on the spit of a wushu player.
Be extremely careful when third parties offer to “help” you. No one but you can know the current state of your ligaments. The coach is not a psychic. I’ve already heard so many stories about a coach who “accidentally” tore someone’s ligaments. As for me, all these paired stretches with the help of a partner have one goal - to make the process more interactive and complex. By and large, you don’t need anything to do the splits except your legs and the floor.
Relax . Stretching is not a natural activity for the body. When stretched beyond its normal range, the muscles automatically contract to prevent injury. Learn to relax and breathe evenly while stretching - this will help you deepen your splits faster.
Stretch every day. Unlike strength training, which requires rest and recovery afterward, stretching does not require such breaks. To do the splits faster, stretch every day, seven days a week.
Use a hot shower. After a hot shower, your ligaments will be more pliable for stretching.
Use a timer. While doing the splits, place a stopwatch in front of you . Start small, like 30 seconds, and gradually increase the time. These measurements will also help you feel more clearly about your progress. Instead of a timer, you can use your favorite music, in which you are guided either by the words or by the beginning of the chorus.
Sign up for some section where splits are valued. For example, acrobatics, yoga, breakdancing or martial arts. It doesn’t matter whether you know how to do the splits or are just working in this direction. Man is a social being, so any “public” training, especially in a circle of like-minded people, will morally support you and provide additional motivation.

Each person may have his own favorite and more effective ways to stretch: someone will sit in a “butterfly”, and someone will swing their legs more - that’s why I didn’t describe any exercises here, you probably know them. And if not, then you know where to find them.

The most important thing is to remember that with due persistence, people do the splits at 30 and 40 years old, the main thing is to believe in yourself. When, several months later, I finally managed to do my cross split, our main wushu player smiled at me and said: “功夫不负有心人,” which means “if you work hard, you will definitely achieve success.”

What is twine

Twine refers to an exercise that is aimed at stretching ligaments and muscles. The exercise involves spreading your legs in directly opposite directions. When the split is performed correctly, the legs form a single straight line. Correct execution of the exercise does not cause pain and does not create stiffness in movements. This result is ensured by proper stretching.

Main types

Today, in gymnastics, acrobatic and dance practice, you can find a large number of varieties of splits. Some can be accomplished after just a couple of months of intense training. Other types require complex and daily work.

Transverse

It consists of maximally spreading the legs in opposite directions. Such a split is not given to everyone, even the most flexible people. About 14% of people on earth will not be able to perform this exercise due to the peculiar structure of the pelvis. It has been noted that cross splits are most convenient for men to perform, since women’s hips are much more difficult to perform such exercises.

Longitudinal

An exercise in which the legs are spread forward and backward. The position represents a straight longitudinal line made by the legs. It is more difficult for men to perform this exercise, since they have a much more powerful hamstring, which is difficult to develop and straighten. Longitudinal twine is divided into right-handed and left-handed. Depending on which leg is put forward, the name of the split is given. Transverse and longitudinal twine have their own subspecies, which include certain features, nuances and additional elements.

Classical

The classic split is understood as an acrobatic element, as a result of which the angle formed between the inner surfaces of the thighs is 180 degrees. This is the most common exercise, landing on the floor.

Overweight or negative

Implies that the angle between the legs will be much greater than 180 degrees. The gymnast, standing on the supports, begins to do the splits. It turns out that the feet are slightly higher than the hip part of the body.

Horizontal

It is directed along the horizon line.

Vertical

The exercise is performed while standing, with the right or left leg going up when swinging.

Twine on hands

Performed in a standing position on your hands or resting on your elbows. First, the gymnast takes a vertical position, and only then begins to spread his legs.

Half twine

This is a very effective stretching exercise. Initially, it can only be completed after some time of preparation. Half splits prepare your body well for a full exercise. In order to perform it, you need to get down on the floor. One leg is extended, the other is bent to the maximum level towards the floor. In this position, you need to fix your feet and try to stretch your body towards the outstretched leg.

How long before you can sit down

The question of timing is purely individual. It all depends on age, the number of workouts and their intensity. If a person already has experience in gymnastic procedures, and stretching is done regularly, then he can fully do the splits in just 1-2 months. The main condition is intensive training. If a person has just started stretching, it will take much more time.

It will take three to four months to get into a full split. The conditions for this are daily exercise and a properly selected set of exercises.

After 20 years, a person develops physiological characteristics that can affect both a decrease and an increase in the time required to achieve the goal. Much depends on gender. For example, men have a harder time stretching ligaments and muscles.

Therefore, in order for the average man to do the splits, he will have to spend 5 to 10 months of hard training. Women are much luckier in this regard. Even beginners, exercising regularly three to four times a week, can do the splits after 3 months.

However, before developing an exercise program and moving on to training, you need to understand how realistic this is in your case.

It is possible to do the splits if you do not have a spinal fracture, osteoporosis, osteochondrosis and other chronic diseases associated with blood vessels and the functioning of the circulatory system. It is better to discuss the possibility of such physical activity with your doctor.

Allergy

Occurs on drinks and food, ointments for joints, clothing, and washing powder. Some people have a reaction to cold. This happens at the first drop in temperature or swimming in cold water. Patients develop a small rash on the knees, redness and itching. White spots may form. Antihistamines are used for treatment. It is necessary to identify the source of the allergens and stop using it. If it's a weather issue, you should dress warmly when the temperature drops, and also avoid cold pools and open water.

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Exercises

It is impossible to learn how to do the splits just like that - your body needs to be prepared gradually. To do this, you need to prepare a list of effective warm-up exercises in advance. Their implementation will allow you to achieve the desired result much faster.

Exercises will help prepare the body for subsequent manipulations. It will be trainable and soon the goal will be achieved. Here are some more useful tips for those who want to do the splits:

Drink more water, as this improves the elasticity of your skin and muscles, which means doing the splits will be easier. Dry skin and tight muscles contribute to the opposite effect.
At first, before training, try to take a hot shower. Steaming your body will also improve skin elasticity.
You should not stretch during menstrual periods, as there is a risk of injury or gynecological diseases.
Before stretching, it is recommended to give yourself a little self-massage.
Such loads involve consuming only the right foods. You can eat fiber and complex carbohydrates in the morning, protein and fats at lunch, and fiber and simple carbohydrates in the evening. It is important to feel your lightness, at the same time, without losing vitality and energy.
Pay attention to cardio training at least a couple of times a week. Cardio allows you to feel light and tighten your muscle corset. At the same time, you will be able to prepare your body for the corresponding loads. Running perfectly accelerates and warms up the blood.

By following these rules, you will achieve results and good stretching of the ligaments much faster.

Longitudinal

A set of warm-up workouts is selected depending on the type of splits you want to perform. Let's get acquainted with the exercises that will allow you to carry out longitudinal exercises presented below:

Bend over with your hands behind your back. You need to start stretching with simple exercises, gradually increasing the load on the muscles. You need to stand up straight. The hands are locked behind the back. They need to be raised up so that a 90-degree angle is formed between the back and arms. In this position, you need to bend over and pull your chest towards your knees. Legs should not bend. Bending as low as possible, you need to stand in this position for several seconds. Repeat 10 times for 2 approaches.

Bend over with hands behind back

Raising Lunges

If you are working out in the gym, then try to throw your leg on the highest step of the stairs or on the horizontal bar. Lock in this position. There should be a pleasant pain in the muscles. If you are warming up at home, any bedside table, chest of drawers or leg-fixed to the wall will do. In this position you need to squat. You need to do this gradually, monitoring your feelings. There should be a pleasant pain from stretching.

When the pain becomes unbearable, you need to fix your leg in position and wait a few seconds.

It is important! Each workout should last at least 30 minutes, and warm up should be at least 15 minutes. Running can also be considered a warm-up, as it improves blood circulation.

Transverse

Cross twine requires a higher level of training:

Seborrheic eczema

An inflammatory skin disease of an allergic nature. The risk of occurrence increases with a genetic predisposition or constant contact with an allergen, for example, in hazardous production. There are several types of eczema, but knee rashes are usually caused by the seborrheic variety. The affected skin swells and dries. There is severe itching. When scratching the lesions, scales are separated from them. Yellow-pink spots with blisters on the surface form on the legs. Patients are prescribed antihistamines and sedatives, and a course of vitamin injections. Plasmophoresis is also necessary. In case of exacerbation, the use of ointments with glucocorticosteroids in a minimal dosage is indicated. It is also necessary to treat the affected areas with agents with antipruritic and anti-inflammatory effects. Wet lesions are sprinkled with talcum powder. Physiotherapy is helpful.

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How do the splits?

The main condition for good stretching is regularity - you should exercise 5-6 times a week. And if you want to speed up the result, then do splits exercises every day or even 2 times a day. Taking long breaks from stretching will set you back several notches.
Morning stretching, when the body has not yet had time to warm up, is considered the most effective. But your joints and muscles will be most flexible by the end of the day, so it is very important to stretch both morning and evening.
Before training, take a hot shower, it will relax your muscles and make them more flexible.
Be sure to warm up your body before stretching: do some jumping or running. It is advisable for you to sweat slightly. Warm-up should last at least 10 minutes. The better you are warmed up, the easier the splits exercises will be. Check out our selection of warm-up exercises.
Turn on some nice slow music. This will allow you to relax, let go of your fears and train more effectively.
In order to do the splits, you need an integrated approach to training. Don't just focus on developing, for example, the pelvic area and hamstrings. The body is a single organism, which means it is necessary to develop absolutely all muscles and achieve flexibility in all joints and tendons.
Start with a longitudinal twine, it is easier to achieve than a transverse one. After you sit on the longitudinal split, proceed to attempts to perform the transverse split. But you can also stretch in parallel into two splits at the same time.
Don't set yourself up for quick results. The Internet is replete with articles “How to do the splits in one day, in 3 days, in a week,” but you shouldn’t be fooled by loud headlines. Listen to your body and don't force things.
Be prepared for pain. As you stretch, you will feel discomfort in your muscles and ligaments from time to time. Such discomfort during splits exercises will accompany you constantly, so your exercises are unlikely to be pleasant and relaxing.
You need to stretch with a relaxed body and deep breathing. Your muscles should not be tense! The deeper your breathing, the better your body can stretch, which means you can do the splits faster.
Don't turn to strangers for help so they can try to stretch you. This is fraught with injury. Better slowly but surely.
Use ready-made training video sets if you don’t like to train on your own or want to diversify your splits exercises. Check out our selection of twine videos.
You can perform splits exercises in several approaches. For example, we took a lunge position, reached maximum muscle tension, and stayed in this position for several minutes. Then we rested a little and returned to the lunge position.
The least traumatic stretch is static, which involves holding one position for several minutes. Use a stopwatch on your phone or wristwatch: you should be in a static position for at least 1-2 minutes.
If you want to do the splits faster, then the total duration of your workout should be at least 30 minutes.
When stretching, pull the toe not away from you, as in ballet, but towards you. This will allow you to deepen the stretch even more.
If you want to achieve faster results in splits exercises, then try practicing yoga regularly. Thanks to yoga, you will learn proper breathing, develop flexibility, stretch your muscles and open your joints. You can, for example, do yoga in the morning and stretching in the evening.
If you were able to do the splits, take your time to relax and rest on your laurels. In order to maintain the result, you need to continue to exercise, otherwise there will be no trace of your flexibility left.
Remember that each of us has different genetics. For some, a week of regular training is enough to do the splits; for others, even three months is not enough. If you have natural flexibility, it will be easier for you to do the splits.
If you want to do the splits faster, you can purchase additional tools for effective stretching. For example, a splits stretching machine. Stretching on the simulator is very convenient and comfortable - you do not need external pressure or holding positions. Using a stretching machine will keep your muscles relaxed and more pliable for stretching.

In childhood, it is much easier to work on stretching due to better joint mobility, softness of ligaments and muscles. Typically, children can do the splits without difficulty, and with regular practice they maintain good stretching until adulthood. Therefore, you can practice splits with children or younger brothers and sisters.

Exercises for transverse and longitudinal splits

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

Lunge

Get into a lunge position with your back knee on the mat (place a towel or pillow under your knee if necessary). Keep the shin of the other leg perpendicular to the floor, do not move the knee forward of the foot. Deepen the position, trying to pull your pelvis towards the floor. You can use yoga blocks. This is one of the simplest and most useful longitudinal split exercises!

Lunge with leg grab

From a lunge position, lower your hands to the floor on either side of your feet. Grab your bent left leg with your right hand, turning your body as shown in the picture. In this position, the leg muscles for longitudinal splits are stretched even better.