How To Do Splits And Increase Flexibility?

how to do splits and increase flexibility fast

How to do splits and increase flexibility fast?

Splits make your hips and hamstrings flexible. They also remove any tension in these areas and help in stress management as well. Splits can greatly help you in improving your performance as a dancer, gymnast, cheerleader, or if you practice yoga. 

Regular practice of splits can also improve the overall functioning of your lymphatic system and help you maintain a good health. They make you more agile, flexible and you also help in improving your athletic performance.

What Are Splits and How To Do Them Without Injuring Yourself? 

Splitting your legs as wide as possible while keeping them touched on the ground are called splits. Depending on your current fitness levels, it can take you anywhere from a few weeks to a few months to be able to do splits.

You should follow the rules listed below to avoid any injuries while learning how to do splits.

– Warm Up 

You should always warm up before working out and the splits are no different. Warming up improves the blood circulation and makes it little easier for your muscles to stretch. After a good warm up, you can stretch your muscles to the maximum capacity.

– Never Force It 

Forcing your muscles into splits is a very bad idea. Our muscles are elastic and they can snap if forced. It will lead to injuries that can take a lot of time to heal. You definitely don’t want to hurt yourself in the hip flexors or the hamstrings.

– Regular Practice 

Whether you like to accept it or not, it can take a few months for you to be able to do splits. Without a regular practice, you can never increase your flexibility. Every time you stretch your muscles, some of the tissues break and they need proper rest and good nutrition for recovery.


Different Types Of Splits 

There are five main and most popular split variations:

  • Middle Splits or Straddle Split (extending the legs to the left and right of the torso)

    how to do splits and increase flexibility fast
    Photo: Vlad Orlov
  • Right Leg forward Splits  (extending right leg forward of, and the left leg to the rear of the torso.)
  • Left Leg forward Splits  (extending left leg forward of, and the right leg to the rear of the torso.)

    how to do splits and increase flexibility fast
    Photo: Laura Lauch
  • Oversplit (the split in which the angle between the legs exceeds 180 degrees)

    how to do splits and increase flexibility fast
    Photo: Alex RG
  • Standing or Vertical Split (the split in which the leg lines are oriented vertically either to the side or to the front)

    how to do splits and increase flexibility fast
    Photo: Urfin


Best Stretching Exercises  

(watch videos below)

  • Forward Bend 

You can practice forward bend while standing or sitting. It will relieve tension from your hip flexors and hamstrings.

  •  Low Lunge 

Low lunges are not very far away from the splits and they can prepare your body for the splits.

  • Back bend 

Back bend stretches your pelvic muscles and relieves all the tension in the area. It improves the blood and lymphatic circulation in the area which improves the flexibility of your hamstrings and hip flexors.


How To Learn Doing Splits Fast? 

To learn to do splits fast, you should practice regularly, consume a good diet and give proper rest to your body.

You can practice the stretching exercises after warming up every morning and evening.   As your body gets used to the above stretching exercises, you will begin to gain the required flexibility in your hamstrings and hip flexors.

You must consume protein-rich and anti-inflammatory foods. Muscles tissues need protein to repair themselves and anti-inflammatory foods reduce muscle soreness and protect you from injuries.

You should have a good night sleep to allow your muscles to heal up. Without proper rest, your body won’t be able to repair the muscle tissues and the chances of injury will increase.

With a good nutrition, regular practice and proper rest, you can significantly reduce the time you need to be able to do splits.

How much time you need before you become capable of doing splits also depends on your current fitness levels.

Watch videos below about how to do splits and increase flexibility fast. Depending on your level, choose beginner or advanced video that will help you to do splits and increase flexibility fast.

Splits for Beginners: 


Splits for Intermediate-Advanced Level:


How Often Should You Exercise To Improve Flexibility?

You can practice the stretching exercises after warming up every morning and evening for about half an hour. However, there is no fixed rule how often you should exercise.

The important thing to remember is to give your body enough time to repair the muscle tissues. It also depends on your current fitness levels. Generally, it is good to exercise every alternate day as your body gets a whole day for recovery.


Best Foods To Improve Flexibility

  1. Citrus Fruits

Citrus fruits are rich in Vitamin C which acts as a free radical scavenger and makes your body flexible.

  1. Fish

Fish is a good source of Omega-3 fatty acid. Omega-3 improves cardiovascular health and reduces inflammation in the body.

  1. Avocado

Avocado is another great source of Omega-3 fatty acids and it’s a great alternative if you don’t like fish.

  1. Turmeric

Turmeric is a very good anti-inflammatory agent and it can significantly reduce the levels of inflammation in your body that will lead to faster recovery.

  1. Dairy Products

You can get the required amount of proteins from the dairy products. Your muscles need protein for recovery.

  1. Oats

Oats are good sources of protein, rich sources of antioxidants and rich sources of fiber.


How To Improve The Overall Flexibility Of Your Body?

To improve the overall flexibility of your body, you can practice bends including forward bends, back bends, side bends, and splits.

You can try different combinations of bends and splits. Avoid overstretching and practice regularly.

Consume foods rich in anti-inflammatory compounds and keep your fat levels low.


Is there a crème or lotion that helps to improve skin and body flexibility?

Yes. Innovational Born Flexible Crème helps you to increase body flexibility by warming up your muscles, improving skin elasticity, relieving muscle pain and stiffness.

Born Flexible Crème  has organic ingredients like naturally anti-inflammatory calendula and chamomile that help lessen discomfort and prevent swelling. Moreover, how to increase flexibilityShea butter and creamy cacao moisturizes and soothes the skin, making it more elastic and preventing stretch marks. Ginger root opens up blood vessels, improves circulation and warms up the skin and the muscle.

Born Flexible Crème is also anti-viral and can be helpful if suffering from joint problems.


Final Words on how to do splits and increase flexibility fast

Splits can greatly enhance your performance in Sports and also improve your overall health. However, you need to remember that you won’t be able to do splits in a day or two.

Regular practice is essential to progress towards splits. You can follow the tips listed above to get able to do splits safely while avoiding any injuries.


Recommended Article: The 5-Minute Full Body Stretch


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