Doing the splits requires a lot of practice, patience, and flexibility. Here are some general steps you can follow to learn how to do the splits:
Warm-up: It’s important to warm up your muscles and increase your body temperature before attempting to do the splits. Spend at least 10 minutes doing some light cardio, such as jogging in place or jumping jacks, and some dynamic stretches to get your muscles ready.
Stretch your hamstrings: Sit on the ground with your legs straight out in front of you and reach forward towards your toes. Hold the stretch for 30 seconds and then release. Repeat this stretch several times, focusing on getting a little deeper each time.
Stretch your hip flexors: Kneel on the ground with one leg forward and one leg back. Shift your weight forward until you feel a stretch in the hip flexor of your back leg. Hold the stretch for 30 seconds and then switch sides.
Practice your splits: Begin by sitting on the ground with your legs extended in front of you, then open your legs as wide as you can while keeping your knees facing upwards. Slowly slide your legs apart until you feel a stretch in your groin and inner thighs. Hold the stretch for 30 seconds and then release. Repeat this stretch several times each day, trying to go a little deeper each time.
Hold the splits: Once you feel comfortable with the stretches, attempt to hold the splits by sliding into the position and holding it for 10-30 seconds. Keep your chest up and your hips square to the ground. Make sure to keep your breathing steady and relax into the stretch.
Remember to always warm up properly before attempting any advanced exercise, and to use proper form to avoid injury. It’s also important to progress slowly and not rush the process. With consistent practice and dedication, you can work towards achieving the splits. However, it’s important to listen to your body and not push yourself too hard, as this can lead to injury.