How to Get the Splits as a Beginner! *Science Explained*

Dress yourself in comfortable, flexible clothing. Make sure your shorts or pants have a lot of stretch in them to be able to move with your body. Yoga pants, exercise shorts, sweatpants, and gymnastic leotards are great options.Get an exercise or yoga mat, yoga blocks, and a bolster to use, or any suitable alternative(s). Find a clear space on the floor to lay out your mat to begin. If you are on a carpeted floor, a mat may not be necessary.
Fill up a water bottle to keep close. Staying hydrated is important for any type of physical activity. Dehydration can also cause muscle fatigue and reduce your ability to stretch your muscles to their full capacity.^[1]Perform an overall body warm-up exercise. Spend about 5 to 10 minutes lightly jogging or doing jumping jacks to warm up your body and get your heart rate up. This will loosen your muscles preparing them for a deeper stretch.

Lunge and squat to begin to stretch your leg muscles. Performing different types of lunges and squats will stretch different muscles in your legs preparing them to do a split. The type of split you want to achieve will determine what type of leg exercises to do. ^[2]

• For a middle split, do wide squats, side lunges, and deep plies.
• For a front split, do scissor lunges, reverse lunges, and traditional squats.
• For either split, do a squat sit by squatting down and pushing your elbows against your knees.Perform an overall body warm-up exercise. Spend about 5 to 10 minutes lightly jogging or doing jumping jacks to warm up your body and get your heart rate up. This will loosen your muscles preparing them for a deeper stretch.
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