How to do the splits for beginners

如何安全地进行拆分-伸展运动，一周训练...

Splits are often used in many physical practices like martial arts, yoga, gymnastics and dance, and people who do them tend to make them look easy. If you've tried the splits and you weren't able to get all the way down, you might be wondering if you'll ever get there.

Even if you're not a yogi, martial artist or gymnast, you may enjoy the stretching benefits and pride you'll get from being able to nail this awesome move.

When it comes to splits, there are two different types: Front Splits and Side Splits (right and left sides).

You might notice that one side is easier than the other, as it's different for everyone.

Today, we're going to walk you through 5 basic stretches you can implement into your routine to see rapid improvement towards nailing your first splits.

How long should you expect it to take?

The rate of progress will be different for everyone. If you're relatively close to getting the splits already, then you may be able to achieve it in just a few weeks after implementing these 5 moves. At any rate, you should expect it to take you at least a couple of months before you can comfortably do the splits. One day or one week is not a realistic expectation of progress. Your muscles need time stretch, recover, and slowly adapt to the new demands. Don't rush the process. When training for flexibility, patience is your biggest asset.