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NEED A SPLIT BY THE END OF SUMMER (gymnastics)
I believe it's possible for me to get a right & left leg split by the end of summer (note my exlusion of the straddle split..hahaha) So..um..how should I go about it? I know I have to practice..but like..how often should I do it/do I hold or bounce/etcetc..
(ps gymnastics tryouts are on august 31!)ty in advance
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get as far down as possible without hurting yourself. Sit there for a few then bounce. Or have your mom/dad hold your hands above you and make you bounce. I did that and I got mine in about a week a week and a half. If your REALLY flexable it will come easy. I hope I Helped<3
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If you can set aside 15 minutes a day to work on your splits, you should definitely get them by the end of the summer! Try to do it at the same time each day -- first thing in the morning, right before bedtime, or while you're watching your favorite TV show. Doing it at the same time every day will make it easier to keep up the habit.
Start each split with some stretches. From a kneeling position, stick one leg out in front, then lean forward and try to touch your chin to your knee. You should feel a stretch on the bottom of your front leg. (If not, slide your foot out farther). Hold the stretch for 15 seconds.
Next, bend your front leg and lunge forward, pushing your hip toward the floor. You should feel a stretch in your hip and back thigh. (Again, if you don't feel a stretch, slide your front leg out farther). Hold for 15 seconds.
Now you're ready to slide down into your split. Go as far as you can and hold for 10 minutes. After a minute, take a deep breath, then let it out slowly while pushing yourself down a little farther. Do that every couple minutes.
Then do it all again on your other leg.
It can also help to have a friend or parent stretch you. Lie on your back, and have your helper lift your leg up and push it toward your shoulder. Be sure to keep your botton leg straight and try to keep your hips square (don't twist or turn your bottom leg out).
Throughout the day, if you're walking around with nothing to do (and no one around to make fun of you!), do some high kicks. Just whip your leg up and try to kick yourself in the face. That will help your flexibility in between split-sessions.
Keep it up, and you'll have your splits in no time!
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I just wanted to let you know that bouncing is not a good idea. You can pull a muscle or otherwise hurt yourself. What the people underneath me said is good advice. Also, when you go to do a split, always remember to turn out and point your toes. It really will help. Also sitting in a straddle position and then reaching towards one foot and stretching and doing the same on the other leg will help as well.
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you need to hold it for as long as you can stand. practice by holding it on each leg for at least a minute. an excercise that helped me is holding a split as far down as you can for 30 seconds, then moving up a little bit and squeezing your leg muscles as tight as you can for 20 to 30 seconds. then slip back into your split and hold that. you do this three to four times, and each time you will notice that you are able to go down further. also, when you are watching tv, or have some downtime, do half splits, hold one leg in a split position and bend the other one. these help because your able to hold them for longer. do these excercises and soon youll have a left and right split! good luck :)
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hey, when i was learning to do a right & left leg split i tried to go as far as i could then hold it for 20 seconds (for each leg). i did it 2 times every day. in about a month i was able to do a split, right & left leg. good luck making the team!
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