How can you get into the splits in one week?

I realize that as a man and one who started to do the spits in my late 20’s and as someone who is above averagely muscular always seems to cause a lot of surprise when I do the front splits. (I can’t do the straddle splits yet but I’m about 8” from the ground at this point.) The reason that I bring this up is that I think anyone can do the splits, even the least likely candidates like me, and this is how. Warm up with some cardiovascular exercise. I usually do the elliptical machine. Once warm the following stretches work really well. Sit with legs together and reach both hands until you have your feet in your hands. Keep your back as straight as possible. Breathe normally and deeply. Hold for 30 Seconds. While seated, bend one leg with foot back and away from body. Knee should be about 30 degrees away from other straight leg. Reach for foot of straight leg. Breathe normally and deeply. Hold for 30 Seconds. Repeat with other leg. Lay on back. With one leg straight, pull other knee to chest with both hands. Breathe normally and deeply. Hold for 30 Seconds. Then pull same knee gently to the side until upper arm is flat on ground (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With hand of same side grab outside of foot palm down and pull towards body. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. With both hands grab same part of foot and gently pull towards center and hold. (If it hurts stop.) Breathe normally and deeply. Hold for 30 Seconds. Repeat other side. Sit back up and place foot of one leg flat to the outside of the knee of the other and rotate upper body so that you can put the elbow of the straight legged side to the out side of bent knee. Look behind you as you do this. This one’s a yoga move I just don’t remember what it’s called. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side. Now put soles of feet together and as close to the groin area as possible. Grab the outsides of your feet together while knitting fingers. Use your elbows to push down knees. Keep back straight. Go as far down as you can with out pain in the knee. If you feel any knee pain or pressure ease up or stop. Breathe normally and deeply. Hold for 30 Seconds. From this position extend one leg so that knee of extended leg is against sole of foot. Reach for sole of extended leg’s foot. Keep back strait and don’t bounce. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side. Now spread legs as far as comfortable. Reach towards center with back straight. Then reach for either sole with back as straight as manageable. Breathe normally and deeply. Hold for 30 Seconds for each side and center. Spread legs a little further if you can and repeat center. Lie on stomach and bring bent leg under body so that knee is close to sternum and back is straight and parallel to ground. Breathe normally and deeply. Hold for 30 Seconds. From this position put palms on ground and push chest upward so that leg behind and upper body bend toward each other stretching abdomen a little. Breathe normally and deeply. Hold for 30 Seconds. Repeat other side. After this you can attempt the splits a little but don’t try to go all the way down. It will take several months, or more if you’re super old like me—33, but do not rush it or you may hurt yourself. Always make sure there is no undue pressure on your knees and/or back and if there is stop immediately. Don’t risk injury. I wish you luck. I apologize if the descriptions are hard to follow.

Best Answer - Chosen by Asker you can try yoga and pilates and i have some stretches for splits: side split stretches: 1st stretch:take a thick book and put it down on the ground then put one of your feet on it and go down into the splits position as far as u can and hold it there for like 2 minutes and switch legs.then do it without the book. 2nd stretch:put one leg straight in front and the other leg fully bended and try to touch your foot that is straight and hold it for like 1 min then switch legs. 3rd stretch do the splits as far as u can down and hold it for 1 or 2 mins and switch legs. 4th stretch:if u can do the splits then hold your front foot for 30sec-1min then sit straight and bend your back and extend your arms backwards and do it with the other leg. 5th stretch: do lunges middle splits: stretch:do it as far down as u can and hold it there for 1 or 2min and rest for a few minutes and do it again.

First go into the spilt you can do then push your self while still supporting your self. Dont go right into a full split. After your as far down as you can go without really hurting yourself hold it for 20 seconds. Keep doing that. Remember it wont work unless you hold it for at least 20 seconds! Good Luck !!

When I was in 8th grade a requirement to be a cheerleader was knowing how to do the splits. I practiced and stretched all summer and never could do them so I didn't make the squad. I think you just have to either know how to do them or you don't.

It just is not going to happen in three weeks. Your muscles require a prolonged regimine of stretching in order to get to that point. I know because at age 35, I am determined to be able to do the splits at age 40! Take it slowly because if you overstretch or actually rip a muscle, you are going to be in agony and may never do the splits because of the muscle damage. Anything worth doing is worth taking the time to do it properly. Find some excellent stretching exercises (yoga is great for this) and build the muscles into submission rather than forcing them there.

if you try to do the splits, and rush yourself into doing it in a week, you will pull a number of muscles. the day to day trick is, try one day, (dont go overboard. if it starts to hurt or burn stop) rest a day, then try it again. keep going until you can do it to the floor.

well if your already close then in a week with a few hours of stretching every other day could get you there but chances are your not that close. so i would say in a week is not possible if you'd like to aviod bad injuries. but in about 2 months isnt too hard i know thats a lot longer than one week but its still a lot faster than many people can get to doing the splits. with some good offten times creative stretches and with a lot of dedication and time put in you can achieve the splits. warning! it isnt easy and sometimes you might be walkin a lil funny the next day but with some ice packs over night (sometimes that can be heaven) you'll be fine just dont over do it! good luck!

you can't

I dont know if you can get them in a week, ive tryed. But maybe you can do it!!! Try this stretch, it helped me...... http://www.drbackman.com/hip-stretches-advanced-yoga.htm