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Learn How to Do the Splits in One Day (For Beginners)

You can learn how to do the splits by following 3 simple steps.

You can learn how to do the splits by following 3 simple steps.

How to do the Splits in One Day by Following 3 Steps

Learning how to do the splits in one day for beginners can be a difficult task, but it can be achieved with patience. By following a few simple rules, it can be done if your body is flexible enough.

Keep in mind that some people are just naturally more flexible than others and they can find it easier to accomplish. So you should know your body’s limits and be careful not to injure yourself.

However, almost anyone can do at least a near “split” if they try.

Follow the three simple steps below to learn how.

Step 1: Begin in the Morning and Prepare Yourself

You will want to get started early in the day so that you can pace yourself.

Remember, have the turtle mentality of “slow and steady wins the race” for this. If you want to learn how to do the splits in one day in one hour, then you will end up hurting yourself. After all, it’s just the splits! It is not worth beating yourself up about it if you can’t do them like an Olympic gymnast right away.

To prepare yourself, get up early on a Saturday or Sunday, wait for your breakfast to digest then you can start with the initial steps. Wear some flexible clothing that will not obstruct your limb movement.

For instance, sweatpants or even in your underwear will work just fine. Though, clothing like a stiff pair of jeans is out of the question if you want to do a proper split.

Step 2: Find a Location and Stretch Properly

After you have your wardrobe figured out and breakfast over with, then it’s time to get down to business.

Find a floor that has no clutter around it and enough room for you to spread out on. You don’t want to hurt yourself by sitting on the TV remote or banging a knee on a table nearby.

In your ideal location, it’s time to start stretching. Again, when doing a stretch, it is important not to rush anything or to use any abrupt motions. It would be terrible to pull a hamstring or injure something, so take your time. Focus on stretching all muscle groups in your legs.

Furthermore, it is advisable to slowly stretch your back, obliques, shoulders, and other parts of your body for precautionary measures. You’ll be more prepared for doing the splits and also much more flexible.

Remember to stretch your whole body to prevent injuries.

Remember to stretch your whole body to prevent injuries.

Step 3: Work Up to a Full Split

Now for the tough part.

Body positioning is essential if you want to show you know how to do splits in one day. Move your legs out in front of you, more than 90 degrees apart if you can. If you cannot move them farther then that’s okay. Remember we’re just getting started.

Keep your back straight and move your hands out along the floor in front of you.

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Next, you will want to rock your hips slowly and gradually move your legs further out past the 90-degree angle you started with. Your goal is to spread your straightened legs as close to 180 degrees as possible over time.

The important detail is not to do this in one sitting or else you will end up hurting yourself – or simply give up because it isn’t possible to do it the first time unless you are Gumby.

After about ten minutes of this action, stop and take a break.

The key, if you want to learn how to do the splits in one day, is repetition over gradual intervals throughout the day to increase flexibility.

Take a break between intervals and do something else. For example, do some chores around the house, walk the dog, or watch some TV. Relax for twenty to thirty minutes, get back on your floor position and start at Step 2 again, but go slightly further than you did before.

Repeat this process until you have finally achieved your goal of doing the splits – or as close to what your body will permit you to do. Remember the mantra of the turtle, “slow and easy wins the race.”

Understanding how to do the splits in one day for beginners is challenging, but if you are persistent and patient, then you will be successful.

Understanding how to do splits in different positions can be achieved as well.

Understanding how to do splits in different positions can be achieved as well.

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    Doing the splits can be done much easier if proper stretches are performed beforehand. This article gives some tips on some stretching exercises that can help you do the splits more effectively.

Video: Watch How To Do the Splits for Beginners


Hadassah on July 29, 2020:

Cool spliting and teaching madam

Ruju on December 22, 2019:

I am 12 and I wanna do split but I can't

Liz on December 08, 2019:

I'm in been in colorguard for 2 years now, and we have to get our splits for the leaps. This was super helpful, I managed to get down for about 3 secends

Emy on August 25, 2019:

It’s crazy!!! I can actually do the full splits each way, just in one day! Thank u so much and this rlly helped!

Lucy on February 16, 2019:

I dont feel like reading that much

Aashima on January 03, 2018:

Yes I will definitely try out for workout

Tish on May 21, 2016:

It really worked

Elizabeth Everhart on February 27, 2016:

I can't do them and I've been trying for six mounths

Cece on October 09, 2015:

I can do the splits while jumping in the air know. I learned how to do it in ten minutes

Bree on July 28, 2015:

im in dance and I could do the splits even in my skinny jeans. But then I didn't do them all the way down and now I can only do them on the stairs. On top of that I have a bad posture while doing them on the floor.

fishstick on July 14, 2015:

I wanna try this! My friend learned how to do the splits by just stretching and I am determined to do them!

potato on November 19, 2014:

I just can't remember to do them everyday :P

werewolf_moon on October 22, 2014:

Im scarred what if i never get fo do the splits i have tried for about three month and i can't do them im only 13

Carlin on May 24, 2014:

It took me 3 months to get both of my left and right front splits. Now I have to jump the hurtle of middle splits,but I should be okay since I'm already halfway there. This seems useful. C: I'll try it more often.

Nikolic Predrag from Serbia, Belgrade on May 15, 2014:

Very interesting, worth to try. Voted up!

tia on December 16, 2013:

Its awesome. I'm gonna do it.

taylor on November 11, 2013:

I am 11 and i know how to do everything else but a full spilt i am in gymnastics

haven on March 02, 2013:

i love splits i used to go to dance class and i learned how to do a split but i lost my flexibility im about to try this progream but i hope i get it.

sally k on February 18, 2013:

i'm a girl i have learnt it ever since i was a baby i play backetball do cheerleadind play soccer am a A+ runner not to show off!!!!!!my friend at school can do it like i can. see yaa woulden't want to be yaa.:) sally out

hamdi abdi on January 29, 2013:

splits it is so easy i am a boy and i learn splits in one day i will teach my firend in school

lola on December 09, 2012:

this was good but i couldn't do the splits so sad i wanted to show my friends that i could do the plits

Nicole on October 23, 2012:

This was O.K. but i didn't learn how to do it:(

madison on September 03, 2012:

this how to is only for the middle splits though not left and right. for those you need to physically do the splits and keep stretching

Beyonce on August 28, 2012:

I'm 30 and want to do a split

Morgan on August 06, 2012:

I am 10 and I used to do gymnastics but I want to do it again

Renicica on August 02, 2012:

i am 11 and i want to do the splits

Maddie on July 22, 2012:

I want to do this!!!!!!

Chandryclaire on July 01, 2012:

Wow. I am going to try your suggestions and see if I can do the splits in one day. I do pilates right now and I am getting great results. Thanks for info. It's one of my odd life goals to learn how to do the splits:-)

bianca on May 23, 2012:

Im only 12 i wanna do a split

Aurelio Locsin from Orange County, CA on March 18, 2012:

Yikes, I think it would take me more than a day to attempt this, given my age. Voting this Up and Useful though.

Judi Brown from UK on March 15, 2012:

I did learn to do the splits many years ago - I gave myself more than a day to do it though! If I tried it now, I doubt I would ever get up.

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