How to Use Your Muscles to Do the Splits in 6 Weeks
How to Use Your Muscles to Do the Splits in 6 Weeks
The splits are one of the most impressive feats of athleticism out there, but if you want to be able to do the splits, it’s going to take some serious dedication. Split routines are tough and hard work, but if you can stick with them for 6 weeks, you’ll find that your flexibility has increased significantly and you’re much closer to doing the splits than before. If you’re ready to learn how to do the splits, read on to find out more about split routines and how they can get you results faster than any other flexibility exercise in no time at all!
Learn what muscles do the splits
While you may think your hamstring muscles are doing all of the work during a split, that’s not necessarily true. When you’re stretching and it feels like there’s a lot of pressure on your hamstring muscles, your quadriceps, calf and gluteal muscles are actually also helping. This is why it helps to stretch regularly—you can improve strength in these areas so they can assist more with splits.
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Get your hip and leg muscles strong enough
Being able to do the splits doesn’t require a world-class fitness regimen. In fact, you don’t even need a gym membership or weights. You can easily strengthen your hips and legs at home with bodyweight exercises like lunges, squats, and step-ups. Start by doing three sets of each exercise three times per week. Then work up to four sets three times per week as you start working toward your goal.
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Progress gradually
The key is to be patient, and not try too hard, too soon. If you’re looking for a way of how to do splits fast, realize that it will take some time. Start off small, like a half-split; once you get that down smoothly, aim for a quarter-split; once you can do those regularly, increase your target.
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Stretch consistently
To develop split flexibility, you must stretch consistently for six weeks. At first, try each of these stretches after your workout—if you do yoga or Pilates, that would be perfect. Each time you stretch, it should feel comfortable and relaxed. As time goes on, push yourself a little further (aim for a few inches deeper in your splits). You can also hold each pose longer.
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Be consistent with your stretching
Stretching is a key part of any workout routine, but it’s especially important if you want to do a split. The best way to achieve splits quickly? Consistency with your stretching. If you work on your splits every day, twice a day, at least 20 minutes each time, you’ll find yourself getting more flexible as time goes on. Plus, stretching after your workout also helps reduce muscle soreness and speeds up recovery time!
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Breathe properly while doing the splits
Before you attempt any kind of flexibility training for splits, be sure to learn how to breathe properly. The breath is your lifeline when it comes to exercise and many people overlook its importance. Breathing provides oxygen and sustenance for your muscles, enabling them to work harder and perform better. If you don’t breathe properly during a workout, you’ll quickly become exhausted as opposed to invigorated by exercise.
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Practice regularly
The best way to do a split is to practice regularly. Try doing splits every day when you get home from work, since your muscles will be warm and stretched out at that point. You should also be eating healthy foods, drinking plenty of water, and getting plenty of sleep—all of which are important for staying fit. Starting an exercise routine takes a lot of dedication, but once you’ve gotten used to it, you can keep up your fitness just by practicing each day.
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Watch videos that show proper technique
Take advantage of all that video content out there. If you want to know how to do a full split, hop on YouTube and start watching videos from gymnasts or dancers who can show you how they get their legs that far apart. You’ll learn good stretching techniques and how to do specific stretches properly. It may not be as good as an actual coach, but for learning your way around a new skill, videos are a great resource.
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Maintain good posture when doing the splits
It’s a good idea to work on your posture as much as possible when trying to do a split. Practicing keeping your back straight while you practice doing a split will teach you how to make it easier for your muscles to reach full flexibility.
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