After doing a lot of research on “How to Do the Splits in a Month,” I compiled and tested some of the best stretches and yoga asanas I could find. I was able to do the splits in not just a month, but less! Here’s how I did it.
(Obligatory disclaimer: I cannot promise you will have the same results. If you have any questions about these or any exercises, please consult a professional.)
Stretch #1: The Forward Fold
The forward fold is what it sounds like — you bend forward. It is more important that your back is straight (and not hunched), then how deeply you are able to bend. With practice, your forward fold will improve! You may either reach to touch your toes, or hug your arms around your legs. You may also do this seated or standing.
Stretch #2: Single Leg Forward Fold
In yoga, this is also known as the Pyramid Pose. When standing, put one leg forward and bend toward that knee. Once again, keep your back straight! This can also be done seated or standing; the seated version is sometimes called the “hurdler’s stretch.”
Stretch #3: Wide Leg Forward Fold
This stretch is what is sounds like, the forward fold with a wide stance. It may allow for a deeper stretch than the regular forward fold. Keep your toes pointed forward and your back straight.
Stretch #4: Lunges
This is a kneeling variation of the one leg pigeon pose. It is a great stretch for both your hamstring and opposite quad.
Stretch #5: Hip Openers
A number of seated hip openers can help you if your hips are tight. Along with the classic butterfly, deep lunges and the lizard pose can increase flexibility in the hips.
Stretch #6: Dancer’s Pose
Dancer’s pose is great for both flexibility and balance! Try different positions with your free arm for variations.
Stretch #7: The Standing Wall Splits
It is important to use props, if needed, for this pose. Yoga blocks are only $15-$20 for a set. A sturdy chair can be used as well. The best way to enter this position, I have found, is to slide into it.
Stretch #8: The Splits!
Sometimes the best way to do the splits is with support, holding that position. Your body will learn to stretch and find its way down!
1. Warm up your muscles before stretching
Some light dancing or jogging will warm up your muscles to make stretches more effective and prevent injury. I even read once that the great champion skater Sasha Cohen would stretch after a hot bath.
2. Form is more important that looks
Research each stretch carefully. Keep straight, toes forward, and work on doing exercises correctly, over simply touching your toes.
3. Keep at it!
Remember: Progress, not perfection!