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- Girls practicing gymnastics can improve their splits with the following stretches12:
- Half Split: Start with a partial split to feel slight tension.
- 3/4 Split: As you become more flexible, aim for a 3/4 split.
- Full Split: Work towards a full split with both legs flat on the floor.
- Use tools like booster blocks, pillows, or straps for support and proper alignment.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Split Progressions
- Half Split – Just do a partial split to where you start feeling slight tension.
- 3/4 Split – As you get more comfortable and flexible, complete a 3/4 split.
gymnasticshq.com/how-to-do-a-split/- For a front split, lower yourself into a kneeling position with your back straight. Stretch your preferred leg forward in front of you. ...
- For a side split, stand up straight, then take a wide straight-legged stance. Spread your legs slightly more than shoulder-width apart.
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- Work on a traditional toe-touch.
Sit on a mat with your legs straight together in front of you. Bend forward and reach your hands toward your feet. When you touch your feet, gently hold them for 30 seconds. Then slowly roll your upper body back into the upright position. Repeat for as many reps as you like. - If you cannot reach your feet, hold your hands out as far as you can go.
If you want more of a challenge, flex your feet outwards and try to touch your toes. Try to make your body as flat as possible.
- Estimated Reading Time: 7 mins
- Work on a traditional toe-touch.
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