Want to know how to break up?Do you want to improve your splits?If you are in gymnastics, dance, cheer, or track, splits are useful.The ultimate flexibility challenge requires you to take some stretches.
Step 1: It's time to warm up.
Go for a short run, jog in place, or do fifty jumping-jacks.
Step 2: Take a seat on the floor.
Flex your feet when you get into a pike.Pick a comfortable spot to sit.Push yourself until you feel a little pain, and breathe in.Good pain.Too much pain is an injury.No stretching means no pain.Hold this for an 8 count and then come up.
Step 3: Spread out your legs so they can go in a straddle.
Lean to the left by holding your hands above your head.Come back up when you count to ten.You should repeat this on your right side.Once you are done, stretch your feet out as far as you can and lean down into the middle splits.To reach the floor, aim for your chest or elbow, not your head.You can hold this for as long as you want.You will get deeper into your splits if you hold it longer.
Step 4: Sit down.
Take one foot out in front of you and the other one out of the way.Pull the other one to the side.Relax and hold for ten seconds.On the other foot, repeat.Go back down the pike after this stretch.You will see that you have gone down a little more.
Step 5: We have stretched a lot.
Let's get into the splits.
Step 6: Stand up.
As far as you can without pain, step out with one foot.This doesn't have to be very far away.If you want to lunge, put the top of your back foot on the ground.Place it in your groin and back of the leg.On other foot, repeat.
Step 7: Flex your front foot.
Touch your toes.On each leg, do the same thing.
Step 8: Get back into a lunge.
To support you, put your hands on the ground.Lift your body off the floor and lower yourself to the ground.You should go into your splits.You don't need to go all the way down, just hold this for ten seconds.Now you have to switch feet.
Step 9: The stretches will help you with your task.
You will have your splits when you repeat each of these several times a week.Good luck to everyone!