Begin by kneeling on one leg. It is true, genetics plays a big part in flexibility. The last time I did a successful split, I was a teenager. Long story short, my research culminated in a £10 bet and 30 days in which to prove my worth (or stretch?). To learn a front split, start with the kneeling lunge stretch. After your split stretch exercise routine, take it slow and see how far you can actually split. Learning how to do the splits, and developing the required flexibility, isn't something happens in one week. Once you have completed your first week of split stretches, you can slowly attempt the splits. Oh, for the days... LOL !! Examples might be simplified to improve reading and learning. Here's my personal experience. Do the Splits. Still, the process of training for the side splits will make a huge difference in your hip mobility, especially if you are using targeted stretches. Like Coach Dean said, I've been taking yoga for the last year and my flexibility has improved significantly. I'm almost there. The splits is a stretch. It is not too late. A. Lv 6. I went from flexible to stiff in an instant! Learning how to do the splits, and developing the required flexibility, isn't something happens in one week. For years even the idea of splits caused me pain. You will see and feel a daily improvement where your flexibility is concerned. So first let’s get the splits test out of the way and don’t worry, it’s so easy I have never known anybody fail it. But, practicing yoga can help alot. But you can make a good start toward your goal. Performing this stretch often will greatly improve the flexibility in your legs. Square your hips with your back knee flat on the floor. Make sure your front knee doesn't extend over the toe. Cue much Googling of how, the splits time frame, potential pain factor, a quick call to my personal trainer friend about whether it was safe practice and any recommended stretches (more on these later). 1 decade ago. You would have to stretch and start a little at a time. I would say a person in their 30s and 40s could learn to do the splits. Being able to do full side splits with control – also called center splits or middle splits – is a level of flexibility few possess (of course, for Van Damme, they’re no big deal). Even though I could so splits when I was still in school, a thigh injury took my flexibility away. Every time I tried to train for it, I would get re-injured at exactly the same spot on … But you can make a good start toward your goal. 1 1. Tutorials, references, and examples are constantly reviewed to avoid errors, but we cannot warrant full correctness of all content. 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