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- Exercises to help you do the splits include12345:
- Consistently stretch your hamstrings, hip flexors, and glutes.
- Warm up with jumping jacks, lunges, squats, and a butterfly stretch.
- Practice the splits regularly, holding each type of split for 1 to 2 minutes.
- Do stretches like straddle stretches, toe touches, butterflies, and lunges.
- Consider exercises like side stretch with a flexed leg, split elongation, and frog pose.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.To do the splits, you'll need to consistently stretch your hamstrings, hip flexors, and glutes. Stretches for the splits include the butterfly, piriformis, and kneeling hip flexor stretch. If you're stretching consistently, you may be able to do the splits in a few weeks.www.businessinsider.com/guides/health/fitness/ho…Do jumping jacks, lunges, squats, and a butterfly stretch to warm up. To avoid pain while doing the splits, take a hot shower before stretching. Perform stretches that open your hip flexor muscles and stretch your hamstrings, like the lizard pose, straddle stretch, side stretch, and lying hamstring stretch.www.wikihow.com/Do-the-Splits-in-One-DayOne of the best ways to stretch for the splits is to actually practice the splits! Practice doing a right split, a left split, and a center split, and hold it for 1 to 2 minutes at a time. Practice doing each type of splits slowly, gently easing your legs as far down as possible.www.wikihow.com/Do-the-Splits-QuicklyStretch for about 15 minutes, twice a day to improve flexibility. Do stretches like straddle stretches, toe touches, butterflies, and lunges for 30-60 seconds each. Do a cardio warmup before practice sessions and stretch within your limits to avoid injury (even if that means it takes more than a week to get the splits).www.wikihow.com/Do-the-Splits-in-a-Week-or-LessExercises that will help you do the splits
- Side stretch with a flexed leg The lateral stretch with a flexed leg is an excellent way to gain flexibility in the muscles of the legs and the hips. ...
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