You just have to keep on practicing your splits and stretching for 20 minutes twice a day that helped me when i was first learning. After i got semi close to the ground i got into all three slpit positions and held them each for 2 min it burns but helps

Sylvia,

This takes time, don't rush it. Stretching by holding the splitz position at your maximum for 10 - 20 counts then contracting the muscles being stretched by pushing down, using those muscles, against the floor with your feet for 5 counts and stretching a little bit farther for another 10 - 20 counts will help. Do this for 4 or 5 sets each leg. Follow this up with some light stretching like Reylene described, that will also help. Also, it would be better, and important, if you were to get a good warm-up in before you did this. Like jumping rope or light jogging until you break a good sweat. It is best to stretch muscles when they are really warmed up.

Here is a video that might help:

http://www.youtube.com/watch?v=pVq9nL_tLbo

http://www.youtube.com/watch?v=wxVA-riJY-U

http://www.youtube.com/watch?v=_1IvwM0WZyY

Kirk Mango
Book: http://becomingatruechampion.com/
Blog: http://becomingatruechampion.blogspot.com/

Don't really like stretch to much like until your sore just like excersise everyday and maybe you'll get it!

You should practice on your bed and then when you are comfortable with that try a harder surface.

by trying them over and over again because im a cheerleader and it took me alot of practice what i did was trying them over and over again then i was able to them both ways

just keep trying over and over again... dont rush just start out by stretching a little each day then when you do your splits dont keep rushing it to the point where you are very sore just do it at your own pace and you should get it in no time!!!

First, it will help to do all the basic stretching. You need to stretch every day, or else you will loose your flexibility. Try 20 counts on straddle on the floor, and lunges. I do lunges on my elbows, because it helps stretch your inside muscles. It will take time, it took me all summer to get my splits down! But if you work at it, you will get them down.

According to the American Council on Exercise or ACE, reseach has shown static stretching to be the most affective and safe. This is done by holding the stretch for 30 seconds to 1 minute or longer in order to allow the refex that shortens the muscle fiber to temporarily deactivate, therefore allowing the muscle fibers to lengthen. You will know if it is working because it will be hard to contract the stretched muscle afterward. It will help to push against something as you come out of your stretch to reactivate the muscle fibers. Stretching needs to be done very regularly, especially if your growing, in order to gain flexibility. I recommend first thing in the morning and last thing before bed. 99% of my students were able to get their splits with this method. Good luck!

strech

strech go down in a split as far as u can go and get somone light to come n sit on u thats how some of the girls at my dance school got them

you do your splits and other stretches to help your splits

You have to stretch a lot and try to just push it down a little each time! When you are watching commercials just stretch them!