Effective Exercises Before Splits

 For people who aren't gymnasts, dancers or cheerleaders, the idea of doing the splits might seem somewhat inconceivable. Requiring tremendous flexibility, the side splits or front splits often take several weeks or months to achieve. But with a few simple exercises and stretches, you can gently coax your inner thighs, groin and hamstrings into the almost-impossible-looking position.
Toe Touch
The toe touch is an effective exercise for stretching out the hamstrings and making them more flexible. Begin in a standing position with your feet hip-width apart. Slowly bend forward at your waist as you keep your legs and knees straight. Continue bending and reaching toward the ground until you feel your hamstrings tense up. At this point, take a deep breath and contract the muscles in your legs and buttocks for a few moments. As you exhale, allow your body to drop even further into the pose. Aim for three to five repetitions per day.
Standing Hamstring Stretch
To perform the standing hamstring stretch, you need a table or bench with a height that falls somewhere between your knee and waist. Place your left foot flat on the table. In this position, your left knee should be bent and hovering near your stomach or chest. Keeping the left knee bent and right leg straight, slowly lean your chest into your left knee. You should feel the stretch along your left hamstring. Hold for 10 to 20 seconds and repeat with the right leg. Aim for three to five repetitions on each leg.
Partner Stretch
For this exercise, you'll need a relatively flexible partner who is roughly the same height as you. Sit about two to three feet apart, facing one another. Separate your legs wide and extend them into a side split position. Place your feet against your partner's feet and grasp hands. Take turns gently pulling one another close. As your partner pulls, keep your back and torso straight. As you inch toward her, you should find that your splits position improves. Continue the process for several minutes. If you or your partner experiences excess discomfort during the exercise, stop immediately to avoid injury.
Butterfly Exercise
The butterfly exercise is effective for gently stretching the groin and inner thigh. Sit on the ground with your back straight. Bend your knees and place the soles of your feet together in front of you. Position your heels as near to your groin as is comfortable. Grasp onto your ankles and nestle your elbows into the crooks of your knees. Gently bend forward at the waist, using your elbows to push your knees toward the ground. Do not allow your knees to resist the movement, as this could cause a knee injury. Continue bending and pushing for 10 to 20 seconds.
Split Development Series
If you're working toward the front splits, FitnessTrainingatHome.com offers a split stretch development program to help you achieve the flexibility. Begin in a deep lunge position with your right foot in front of you and right knee bent to a 90-degree angle. Your left knee should extend behind you with the left shin and foot resting on the ground. Hold for at least 15 seconds. Once this stretch feels comfortable, bend your left leg and place the left knee directly under the left hip. Extend the right leg in front of you. Bending at the hips, lean forward and bring your chest to your right leg. Hold for at least 15 seconds. The final stage in the splits development involves sitting back onto your left heel with the right leg extended straight in front of you. Again, bend forward at the waist to draw your chest to your right leg. Hold for at least 15 seconds.